This week at 911 CrossFit 11/19-11/23

Monday

Strength WOD
Back Squat Max Effort
-Establish a 3rm.
Bench Press Dynamic Effort
-6x3 @ 65%.  No more than one minute rest between sets.

WOD
5 90 second rounds of:
10 HSPU buy in
Max Rep Front Squat 135/95
30 Second rest

rest 2 minutes then...

Tabata KB Snatch 53/35


Coaching notes: First round is the left arm, second round is the right, etc.


Tuesday

Strength WOD
Clean
-15 Minutes to establish a new 1rm

WOD
3 Rounds for time:
5 Muscle-ups
10 Cleans Rx=Bodyweight
800m Run


Wednesday

Strength WOD
Split Jerk
-5x2 (Work up to a heavy 2rm)

WOD

"Jim's Birthday WOD"
For time:
50 Deadlifts 185/115
50 Burpees
50 KBS 53/35

rest then...

15 Minute row for distance

Thursday

Strength WOD
Back Squat Dynamic Effort
-10x2 @ 70% of 1rm
Close-grip Bench Press
-5x3 Heavy

WOD

15 Minute AMRAP
5 OHS 115/75
15 Push Press 115/75
10 Box Jumps
20 Wall Balls

GWOD
60 Second L-sit hold.  Partition as needed.
Work on "Skin the Cat"





Friday

Strength WOD
Hang Snatch
-3x3 @ 70%
-2x2 @ 80%
-1x2 @ 90%
Pendlay Row
-5x5 Heavy

WOD
50-40-30-20-10
Squats
100m Sprint
Push-ups
100m Sprint

This week at 911 CrossFit 11/13-16

Tuesday

Strength WOD
Power Snatch
-3x3 (Heavy)
Snatch Balance
-3x1 (Heavy)

WOD
Five rounds for time:
10 Clean and Jerks 155/85
1 15' Rope Climb Legless



Wednesday

Strength WOD
Back Squat
-5x5 @ 80% of 1rm

WOD
5 Minute AMRAP
15 KBS 53/35
100m Sprint

rest three minutes then...

Five 90 second rounds of:
4 Deadlifts 365/205
Max Rep Ring Dips
30 second rest between rounds
Score= Number of ring dips

Coaching notes: If weight is scaled for deadlifts, you will perform 6 reps per round



Thursday

Strength WOD
Strict Press (Start at 65% then increase 5% every set)
-6x3
Push Press (Start with the last weight used on strict press, add 5-10lbs per set)
-6x3

WOD
21-15-9
Thrusters 95/65
Toe-to-Bar
Hang Power Clean 95/65
Box Jumps



Friday

Strength WOD
None

WOD
3 Rounds of:
50m Sprint
50m Backwards Run
50m Broad Jump
50m Backwards Run
Time cap: 15 Minutes

two minute rest then...

6 Minute AMRAP
10 Russian KBS 80/53
25m Farmer's Walk (Combined dumbbells= body weight)

two minute rest then...

6 Minute AMRAP
10 Hang Power Snatch 75/45
25m Overhead Walk
10 Overhead Squats 75/45

two minute rest then...

Row 1k

Veteran's Day Hours/WOD

This Veteran's Day Monday, we will only have two WODs, one at 10:30am, and 4:30pm.  In honor of our heroes, we will be doing the hero wod Murph. Service/Prior service members are encouraged to represent their branch.

"MURPH"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Athlete of the Month

November's athlete of the month are Blake and Jen!

Blake has made continual progress and always strives to complete WODs at Rx.  Blake doesn't let his size stop him from moving heavy weight and is one of our best and motivated athletes.  Breaking PRs is what Blake does best.

Jennifer has come a long way since she has joined our box.  She is now fit, strong, and has made tremendous form improvement across the board.  

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