This week at 911 CrossFit 11/5-11/9

Monday

Strength WOD
Back Squat
-12 Minutes to beat last weeks 2rm
Bench Press (Dynamic Effort)
-7x3 @ 65% One minute rest between sets.

WOD
For time:
15-10-5
-C2B Pull-ups
-Ring Dips
-Front Squats 185/115


Tuesday

Strength WOD
Snatch
-2-2-2-1-1-1 (Starting @ 65% of 1rm, increase by 5% per set)

WOD
EMOM for 5 minutes (Every minute on the Minute)
100m Sprint (Speed bump and back)

rest three minutes then...

8 Minute AMRAP
15 Wall Balls
10 Toe-to-Rings
15 Double Unders



Wednesday

Strength WOD
Ten Minutes of TGU
-As many sets of 4 (2 per arm) as possible.  Not for time.

WOD
"Jack"
20 Minute AMRAP
10 Push Press 115/85
10 KBS 80/53
10 Box Jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



Thursday

Strength WOD
Close-grip Bench Press (Max Effort)
-12 minutes to beat last weeks 1rm
Deadlift (Dynamic Effort)
-8x2 @ 70%.  Maximum rest of one minute between sets.

WOD
3 Rounds of the complex:
7 Barbell rows
7 Hang Power cleans
7 Front Squats
then...
3 Rounds of the complex:
7 Snatch-grip Romanian Deadlifts
7 Hang Power Snatch
7 Overhead Squats
Rx: 115/65

Coaching Notes:  Not for time.  Barbell can't be dropped until the 7th rep of the last exercise (front squat or overhead squat) is complete.  A barbell dropped mid set will not count.



Friday

Strength WOD
Tabata HSPU

WOD
"Fight Gone Cardio"
3 Rounds of:
1 Minute Row
1 Minute Bike
1 Minute Jump Rope
1 Minute Burpees
400m Run
Instead of 1 minute rest between rounds, Round 2 will begin at 7 minutes, and Round 3 will begin at 14 minutes.

This week at 911 CrossFit 10/29-11/2

Monday

Strength WOD
Back Squat (Max Effort)
-12 minutes to establish a new 2rm

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift 1.5 Body Weight
Bench Press Body Weight
Clean 3/4 Body Weight




Tuesday

Strength WOD
Snatch+Hang Snatch
-5x2 @ 70%, 75%, 80%, 85%, 90%


WOD
5 Minute AMRAP
10 Front Squats
10m Barbell Lunge (Barbell in front rack position)
10 Shoulder to overhead (Strict, push press, jerk, etc.)
10m Barbell Lunge (Barbell in front rack position)
Rx: 135/95

3 minute rest then...

5 Minute AMRAP
10 Overhead Squat
10m Overhead walk
10 Barbell facing burpees (5 each side of the barbell)
10m Overhead walk
Rx: 95/65

Coaching Notes:  In the strength wod, the initial snatch from the ground is the first rep.  Upon completion of the first snatch, return to the hang position (not ground) and perform a hang snatch as the second rep.  Set is now complete.






Wednesday

Strength WOD
None


WOD
"RJ"
Five rounds for time of:
Run 800m
5 15' Rope climbs
50 Push-ups
Time cap: 40 minutes


Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.



Thursday

I think I know the first guy in the video doing KB swings

Strength WOD
Close-grip Bench Press (Max Effort)
-12 minutes to beat last weeks 1rm
Back Squat (Dynamic Effort)
-8x2 @ 65%.  Maximum rest of one minute between sets.

WOD
"The floor is lava"
For time:
20 Unbroken Hang Power Cleans 135/95
50 Unbroken KB Swings
50 Unbroken Wall Balls
50 Unbroken Double-unders
Rx: 53/35

During the 50 reps of any given exercise: if the barbell hits the ground, the kettle-bell touches the floor, ball hits the grounds, or jump rope stops, there is a 3 burpee penalty.

Friday

Strength WOD
Pendlay Row
-5x5

WOD
3 Minute AMRAP
3 Muscle-ups
5 Box Jumps

2 minute rest then...

5 Minute AMRAP
5 DB Ground to Overhead Left Arm
5 Pistol Squats Right Leg
5 DB Ground to Overhead Right Arm
5 Pistol Squats Left Leg
Rx: 80/50

2 minute rest then...

7 Minute AMRAP
7 Tire flips
7 L-Pull ups
7 HSPU
7 Ball Slams

This week at 911 CrossFit 10/22-26

Monday

Strength WOD
Push Press (Dynamic Effort)
-3x3 @ 70% of 1rm.  No more than one minute rest between sets
Push Jerk
-3x3 @ same weight as push press
Front Squat (Max Effort)
-12 minutes to establish a 2rm

WOD
50m Overhead Lunge Buy-in
then...
4 Rounds of the couplet:
20 Russian KBS
100m Sprint
then...
50m Overhead Lunge Cash-out

Time Cap: 15 minutes
Rx: 70/53

Coaching Notes:  Lunge with the kettlebell overhead for buy-in and cash out.




Tuesday

Strength WOD
Snatch
-3x3 @ 70% of Snatch 1rm
Snatch Pulls
-3x3 @ 110% of Snatch 1rm

WOD
5 Minutes to complete 3 rounds of the following complex:
-5 Barbell Rows
-5 Hang Power Cleans
-5 Back Squats
Rx: 135/95

Rest 3 minutes then...

"Lazy Kelly"
3 Rounds for time of:
30 Box Jumps
30 Wall Balls
Time Cap: 12 minutes




Wednesday

Strength WOD
Strict Pull-ups
-3 x failure

WOD
"Tom"
Complete as many rounds as possible in 25 minutes:
7 Muscle-ups
11 Thrusters 155/105
14 Toe-to-bar

Rest then...

Row 1k


Coaching Notes: Have sufficient rest between pull-up sets (2-3 minutes).  If you can do 10 reps, add weight.

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Thursday

Strength WOD
Close-grip Bench Press (Max Effort)
-12 minutes to establish a new 1rm
Back Squat (Dynamic Effort)
-8x2 @ 60%.  Maximum rest of one minute between sets.

WOD
8 Minute AMRAP:
7 Deadlifts
7 HSPU
14 Double-unders
Rx: Males 1.75 x Body weight.  Females 1.25 x Body weight.

Rest 3 minutes then...

Tabata Pistol Squats

Coaching Notes: During Tabata Pistol squats, each round will be dedicated to one leg.  Next round, switch legs.  For example: Round 1=Left leg, round 2=right leg.




Friday

Strength WOD
Clean
-3x3 @ 70%
Pendlay Row
-5x5

WOD
3 Rounds for time of:
3 Rope Climbs 15'
10 Tire Flips
50 Push ups
100m Farmer Walk
200m Run
Rx: Both dumbells combined=body weight
Time cap: 25 Minutes

Gym closed this weekend

Due to the Pantheon Games, the gym will be closed both Saturday and Sunday.  Come and support your competing coaches and fellow athletes!

This week at 911 Crossfit 10/15-19

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm.  No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to beat last weeks 2rm

WOD
"Running Fran"
21-15-9
Thrusters 95/65
Pull-ups
400m Run



Tuesday

Strength WOD
15 minutes to find Snatch 1rm

WOD
3 Minute AMRAP of:
30 Box Jumps
Double-unders till remaining time is over

1 minute rest then...

3 Minute AMRAP of:
30 Toe-to-bar
Double-unders till remaining time is over

1 minute rest then...

3 Minute AMRAP of:
30 Wall Balls
Double-unders till remaining time is over

1 minute rest then...

3 Minute AMRAP of:
30 KB swings 53/35
Double-unders till remaining time is over

Score= Number of double unders



Wednesday

Strength WOD
None

WOD
"Hammer"
Five rounds for time of:
5 Power Clean
10 Front Squat
5 Jerk
20 Pull-ups
90 Second rest
Rx: 135/95

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Thursday

Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to beat last weeks 1rm
Deadlift
-3x5 @ 80%

WOD
12 Minute AMRAP:
5 Deadlifts
10 Ring dips
10 Russian KB Swings
5 HSPU

Rx: Barbell= 60% of 1rm KB= 80/53


Friday

Strength WOD
"10,000 Pounds"
The goal is to lift 10,000 pounds total as fast as possible, but only one rep at a time, of the following lifts:
1 Squat
1 Bench
1 Power Clean

*You can use any weight on the lifts and it can be done is any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
Time cap: 35 minutes
Girls= 7,500lbs

WOD
Row 1km for time

Coaching notes:  For example, you use 300 pounds on the squat, 200 pounds on the bench, and 150 pounds on the power clean and complete 16 rounds, that would total at 10,400lbs=(300 x 16)+(200 x 16)+(150 x 16)

Courtesy:  Crossfit Football

This week at 911 CrossFit 10/8-10/12

Monday

Strength WOD:
Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm.  No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to beat last weeks 2rm

WOD:
Three rounds for reps of:
1 Minute HSPU
1 Minute Front Squats 135/95
1 Minute Strict Pull-ups
1 Minute rest
Score= total number of reps



Tuesday

Strength WOD
Power Clean
-5x2.  Increase weight every set.

WOD
800m Run
then...
Five rounds of the couplet:
5 Snatches
15 Double Unders
then...
800m Run

Rx: 70% of bodyweight



Wednesday

Strength WOD
10 minutes to work on TGU

WOD
"Holbrook"
Ten rounds for time of:
5 Thrusters 115/75
10 Pull-ups
100m Sprint
1 minute rest


US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.



Thursday

Strength WOD

Standing Overhead Press (Max Effort)
-10 minutes to beat last weeks 1rm

WOD
Seven rounds for time of:
7 Deadlifts 275/155
14 HRPU



Friday

Strength WOD
None

WOD
Strong Like Bull Chipper
50 Russian KBS 80/53
40 Push Jerks 95/65
30 Box Jumps
20 Hang Power Cleans 95/65
10 Tire Flips
5 Rope Climbs
1 Building Lap Farmers Walk (Each dumbbell 40% of bodyweight)
Time cap: 45 minutes

This week at 911 CrossFit 10/1-10/5

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 50% of 1rm.  No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to work up to a heavy 2rm

WOD
20-15-10-5
Back Squat 155/105
HSPU
Wall Balls



Tuesday

Strength WOD
Clean Complex
-4 sets of:
-1 Clean, 3 Jerks
Clean
-3x1 @ 85%

WOD
5 minute AMRAP:
5 L Pull-ups
10 Box Jumps

two minute rest then...

7 minute AMRAP:
10 Power Cleans 135/95
10 Double Unders




Wednesday

Strength WOD
None

WOD
"Randy"
75 Power Snatches for time
Rx: 75 lbs
10 Minute Cap.

rest five minutes then...

800m Run
50 KBS 53/35
800m Run


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Thursday

Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to find a 1rm
Deadlift (Dynamic Effort)
-For ten minutes, at the top of every minute:
-2 Deadlifts @ 65% of 1rm

WOD
Five rounds for time of:
Row 500m
15 Bench Press 135/95


Friday

Strength WOD
Pendlay Row
-5x5

6 minute AMRAP of:
10 Thrusters
10m Barbell Lunge in front rack position
Rx: 135/95

rest two minutes then...

6 minute AMRAP of:

10 DB Ground to Overhead (5 each arm)

50m Sprint

10 Ball Slams

50m Sprint

Rx: 50/35

rest two minutes then...

4 Minutes of:

4 15' Rope Ascents

Farmers walk till time is up.

Rx: 90/45 (each hand)