This week at 911 CrossFit 12/29-1/2

New Year's Hours:

Wednesday, New Year's Eve: Morning classes only, 630am, 830am
Thursday, New Year's Day: Closed.

We wish you a Happy New Year and we're ready to help you achieve any goal you have in 2015. Let's destroy the impossible together.

Monday

Strength
Snatch
-4x2 @ 80%

WOD
"Fight Gone Bad!"
Three rounds of:
1 Minute ME Wall-ball
1 Minute Sumo deadlift high-pull, 75/45
1 Minute ME Russian KBS 53/35
1 Minute ME Push-press, 75/45
1 Minute ME Row (For calories)
1 Minute Rest



Tuesday

Strength
Three rounds not for time of:
Bench Press till failure Rx: Bodyweight/.75xBodyweight
Parallel Ring row till failure

WOD
10 Minute AMRAP of:
1 Rope Climb
5 Hang Power Cleans 135/95
10 Pull-up+Toe-to-bar (1 rep= 1 pull-up then 1 toe-to-bar)



Wednesday

Morning classes only! (630am, 830am)

Strength
None

WOD
"Tuttle"
4 RFT
400m Run
12 Strict HSPU
19 Burpee box jumps 24/20
24 Overhead Walking Lunge #95/ #45 (If you need to, do back rack) 

Thursday


Closed. Happy New Year! Hydrate!



Friday

Strength
Back Squat
-4x5 @ 80%

WOD
15 Minute AMRAP of:
3 Muscle-ups
10 Double-Unders
6 Deadlifts 225/135
10 Double-Unders
9 Thrusters 95/64
10 Double-Unders

This week at 911 CrossFit 12/22-12/26

Holiday Hours: 
Wednesday, Christmas Eve: Morning Classes only
Thursday, Christmas Day: Closed. 
Merry Christmas!!!

Monday

Strength
2-Position Snatch (Floor, high hang)
-4 sets @ 75%

WOD
12 Minute AMRAP of:
30 Goblet Squat Buy-in=70/53
100m Sprint (speed bump and back)
1 Set of the complex:
-3 Power Clean+3 Front Squats+3 Jerks Rx: 85% of Bodyweight
Dropped complex: 3 Burpee Penalty per drop at the end of every round.



Tuesday

Strength
Close-grip Bench Press
-5x3 @ 80% of new 1rm

WOD
6 Minute AMRAP of:
3-6-9-12...
Kettlebell Swings 53/35
Box Jumps
6 Minute AMRAP of:
3-6-9-12...
Push-ups
Sit-ups
Double-Unders



Wednesday

Morning classes only (630am, 830am)

Strength
None

WOD
For time:
Row 1,000 meters
30 Ring Dips
30 Sumo Deadlift high-pulls 75/45
30 Handstand Push-ups
30 Power Snatches 75/45
30 Burpees
30 Pull-ups
30 Thrusters 75/45



Thursday

Closed. Merry Christmas!



Friday

Strength
Back Squat
-4x6 @ 75% of 1rm

WOD
Three rounds for time of:
400m Run
1 Rope Climb
6 Deadlift 275/155
12 Russian Single-arm KBS 53/35 per arm (24 total)

This week at 911 CrossFit 12/15-12/19

Monday

Congrats to Mike & Crystal for getting married this weekend. Met at 911 CrossFit!

Strength
3-Position Snatch (Floor, knee, high hang)
-4 sets @ 70%

WOD
For time:
Row 500m
30 KB Snatch (15 per arm) 53/35
Row 400m
30 Single-arm KBS (15 per arm) 53/35
Row 300m
30 KBS 53/35



Tuesday

Strength
Push Press+Jerk
-3x3+1. Start at 70% for set one and add weight accordingly every set.
Strict Press
-3x5 @ 70%

WOD
-3 Minute AMRAP of:
1 Rope Climb
100m Sprint
-4 Minute AMRAP of:
5 HSPU
5 Box Jumps
-5 Minute AMRAP of:
10 Double-unders
10 Wall Balls



Wednesday

Strength
None

WOD
"12 Days of Christmas"
1 Squat Snatch, 155/105
2 Chest-to-Bar Pull-ups
3 Push Press, 155/105
4 Toe-to-bar
5 Hang Power Cleans, 155/105
6 HRPU
7 Deadlift, 155/105
8 Sit-ups
9 Russian KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 Burpees

Perform like the song. Example: 1, then 2 and 1, then 3 then 2 then 1, then 4,3,2,1...etc.

"On the first day of Christmas my true love gave to me, 1 Squat Snatch. One the second day....2 Chest to bar pull-ups and 1 squat snatch..."



Thursday

Strength
Bench Press
-work up to a new 1rm

WOD
For time:
200m Run
15 Thrusters 95/65
15 Ring/Trx Rows
15 Ball Slams
200m Run
10 Thrusters 95/65
10 Ring/Trx Rows
10 Ball Slams
200m Run
5 Thrusters 95/65
5 Ring/Trx Rows
5 Ball Slams
200m Run



Friday

Strength
3-Position Clean (Floor, knee, high hang)
-4 sets @ 70%

WOD
12 Minute AMRAP of:
5 Man Makers 35/20 (per dumbbell/kettlebell)
5 L-Sit Pull-ups
5 Reps of the complex: 1 Snatch Grip Deadlift, 1 Hang Snatch, 1 OHS 115/75

This week at 911 CrossFit 12/8-12/12

Monday

Strength
Snatch
-Work up to a new 1rm

WOD
EMOM (0:00-4:00)
4 Snatches 135/95
Remaining time between minutes: Toe-to-bar
EMOM (4:00-8:00)
4 Clusters 135/95
Remaining time between minutes: Box Jump
at 8:00:
Row 500m



Tuesday

Strength

Jerk
-Work up to a new 1rm

WOD
For time:
21-15-9
Pull-ups
Russian KBS 70/53
Burpees



Wednesday

Strength
None

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight




Thursday

Strength
Barbell Row
-4x10

WOD
12 Minute AMRAP of:
1 Rope Climb
3 Muscle-ups
6 Box Jump Overs
9 HRPU



Friday

Strength
Back Squat
-Work up to a new 3rm

WOD
Three rounds for time of:
400m
10 Front Squat 115/75
10 Shoulder-to-Overhead 115/75
10 Hang Power Clean
*Every time you drop the bar, 5 Double-Under penalty at the end of each round per drop. (Example: 3 drops means 15 double-unders before starting the next round)