This week at 911 CrossFit 1/7-1/11

Monday

Strength WOD
Back Squat
1x5 @ 80%
3x3 @ 85%
1x3 @ 90%
1x1 @ 95%

WOD
For time:
25 Burpee Box Jump Over 24/12
15 2 Hang Cleans+1 Jerk 135/95
25 Barbell Lunge in Front Rack (25 per leg) 135/95
20 Two for One Wall Balls

Coaching Notes: Scaled Box Jump Overs are 2 Burpees + 1 Box Jump.  Scaled two-fers are 3 Squats with the Medicine ball and one throw.



Tuesday

Strength WOD

Strict Press

-12 Minutes to work up to a new 3rm

WOD
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups



Wednesday

Strength WOD
Snatch 

-1x3 @ 60%

-1x3 @ 65%

-1x2 @ 70%

-1x2 @ 75%

-1x2 @ 80%

-1x2 @ 2RM

WOD
6 Minute AMRAP of:
8 Toes to Bar
8 Power Snatch 95/65

Three minute rest then...

6 Minute AMRAP of:
100m Sprint (Speed bump and back)
8 Thrusters 95/65



Thursday

Strength WOD
Bench Press
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)

WOD
Five rounds of:
1 15' Rope Ascent
20 Deficit Push ups (Hands on 25lb plates, chest touches floor)
then immediately...
Three rounds of:
15 Ring Dips
20 Horizontal Ring Rows (Feet on box/bench)

Friday

Strength WOD
Clean
-1x3 @ 60%
-1x3 @ 65%
-1x2 @ 70%
-1x2 @ 75%
-1x2 @ 80%
-1x2 @ 2RM

WOD
Broward Cup Individual Workout Rx (Total Time 12 Minutes)
5 Minute AMRAP
1 Hanging Power Clean + 2 Front Squats 135/95

1 minute to transition into Rower then...

6 Minute AMRAP
1200 Meter Row
Max Reps perfectly Vertical Kettlebell Swings 80/53

This week at 911 CrossFit 12/31-1/4

Monday

Strength WOD
Back Squat
-3x5 @ 80% of 1rm
-2x3 @ 90% of 1rm
WOD
20 Minute AMRAP of:
13 Burpee Box Jumps
20 Toe-to-bar
13 OHS (135/95)
20 HSPU
13 Clusters (Clean+Thruster) (135/95)



Tuesday

Closed!  Have a happy and safe New Years!



Wednesday

Strength WOD
Snatch Complex
5 increasing sets of:
-3 Snatch Pull +1 Squat Snatch

WOD
For time:
Run 1000m
100 Push-ups
10 Snatch 135/95

Coaching Notes: For the run, 800m route + 200m route.



Thursday

Strength WOD
Bench Press
-4x3 @ 95% of 3rm of this cycle.  Last set do as many reps as possible, hitting at least 3
Close-grip Floor Press
-3x5 Heavy

WOD
3 Minutes of:
20 Back Squats (Bodyweight)
ME Pistols

one minute rest then...

3 Minutes of:
20 Box Jumps
ME Double-unders

one minute rest then...

3 Minutes of:
20 Push Press
ME Wall Balls

one minute rest then...

3 Minutes of:
20 Pull-ups
ME Row for meters



Friday

Strength WOD
Clean Complex
5 increasing sets of:
-Clean from floor + Clean below knee + Clean from high hang + 1 Jerk

WOD
10 Minute AMRAP of:
5 Deadlifts (Rx: 2x Bodyweight)
5 Cleans (Rx: Bodyweight)
5 Ring Dips
5 Russian KBS 80/53

2 minute rest then...

10 Minute AMRAP of:

10 Tire Flips
25 Tire Sit-ups


Coaching notes: For tire sit-ups, put feet under tire wall and extend arms, hands must touch floor (think GHD sit-ups)

New Years Hours

Monday: Morning classes only: 6:30am, 7:30am, 8:30am, 10:30am
Tuesday: Closed.
Wednesday: Resume normal schedule


Have a happy and safe New Years!

This week at 911 CrossFit 12/24-12/28

Monday

Reminder:  Only the morning classes will be available.

WOD
For time:
"12 Days of Christmas"
1 Squat Snatch 135/95
2 Ring Dips
3 KBS 53/35
4 HSPU
5 Toe-to-bar
6 Front Squats 135/95
7 DU
8 KB Snatch 53/35
9 Wall Balls
10 Pull-ups
11 Burpees
12 Pistols

Performed just like the song.  First round is 1 Squat Snatch.  Second round is 2 Ring Dips then 1 Squat Snatch.  Third round is 3 KBS then 2 Ring Dips then 1 Squat Snatch.  Fourth round is 4 HSPU then 3 KBS then 2 Ring Dips then 1 Squat Snatch...etc...


Tuesday

Rest Day.  Merry Christmas! Gym is closed.



Wednesday

Strength WOD
Back Squat
-3x5 @ 75% of 1rm
-2x3 @ 85% of 1rm

WOD
5 Rounds:
1 Minute to complete 15 KBS 80/53 (rest if any remaining time)
1 Minute row for meters
Score= total meters



Thursday

Strength WOD
Bench Press
-4x3 @ 90% of 3rm of last week.  Last set do as many reps as possible, hitting at least 3.

WOD
3 Rounds for time of:
400m Run
1 Rope Climb
5 Muscle-ups
10 Thrusters 115/75


Friday

Strength WOD
Clean Complex
-5 Sets of: Clean + Hang Clean.  Add weight every set.  Working sets begin at 65% of Clean 1rm.

WOD
7 Minute AMRAP
5 Hang Power Cleans 135/95
10m Barbell Lunge (in front rack position)
10 Deadlifts 135/95
10m Barbell Lunge (in front rack position)

rest two minutes then...

7 Minute AMRAP
5 Hang Power Snatch 95/65
20 Double Unders
5 Hang Squat Snatch 95/65
10 Wall Balls

Christmas Hours

Monday:  Morning classes only.  6:30am, 7:30am, 8:30am, 10:30am

Tuesday: Closed

Wednesday: Regular class schedule resumes 

Happy holidays to all of our amazing CrossFitters and your families!

This week at 911 CrossFit 12/17-12/21

Monday

Strength WOD
Front Squat
-Work up sets of three to establish a new 3rm
Strict Pull-ups
-4 sets of max repetitions.  One minute rest between sets.  Beat last weeks total reps.

WOD
12 Minute AMRAP
15 Deadlifts 155/115
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box


Tuesday

Strength WOD
Bench Press
-Work up sets of three to establish a new 3rm
Push Press
-3x5 Heavy

WOD
5 Minute AMRAP
20 Double-unders
20 Wall balls

rest two minutes then...

5 Minute AMRAP
5 Barbell-facing Burpees
5 Clean and Jerks 185/115

then...

Row 800m



Wednesday

Strength WOD
None

WOD
"Sandy Hook 26"
26 Minute AMRAP
-26 OHS 115/95
-26 HSPU
-26 KBS 80/53
-26 Box Jumps 30"/24"
-26 Wall Climbs
-26 Toe-to-bar



Thursday

Strength WOD
Snatch
-1x2 @ 60%
-1x2 @ 70%
-1x1 @ 80%
-Heavy Single
Clean
-1x2 @ 60%
-1x2 @ 70%
-1x1 @ 80%
-Heavy Single
Back Squat
-4x3 (70%, 75%, 80%, 85%)

WOD
5 Rounds for time of:
100m Sprint (Speed bump and back)
25 HRPU

then...

Tabata Broad Jumps



Friday

Strength WOD
Strict Press
-Work up sets of three to establish a new 3rm
Jerk
-3x3 Heavy

WOD
4 Rounds of:
90 seconds of:
-15 Russian KBS 80/53
-Remaining time Row for calories
90 seconds of:
-14 KB Snatch 53/35
-Remaining time double-unders
Score=Calories+Double-unders

then...

Death by pull-ups

Coaching notes:  If rowers are full, start with the snatch/dubs round then go to the rkbs/row next.  KB Snatch is 14 total, 7 each arm alternating each rep.

This week at 911 CrossFit 12/10-12/14

Monday

Strength WOD
15 Minutes to attempt a new Back Squat 1rm
Strict Pull-ups
-4 Sets max repetitions, one minute rest between sets.

WOD
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps



Tuesday

Strength WOD
6 Sets of the Clean Complex
-2 Reps of: Clean pull+Hang Clean+Front Squat @ 70% of Clean 1RM

WOD
4 Rounds for time:
50 Double Unders
5 Snatches 135/95
20 Wall Balls
200m Row



Wednesday

Strength WOD
15 Minutes to attempt a new Bench Press 1rm

WOD
"Moore"
20 Minute AMRAP
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups

Record HSPU as well as rounds completed

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Thursday

Strength WOD

15 Minutes to attempt a new Deadlift 1rm

WOD

Run 800m

30 Pull-ups

20 Back Squats 135/75

Run 800m

30 Burpee Pull-ups

15 Front Squats 135/75

Run 800m

30 Burpee Box Jumps

10 Overhead Squats 135/75

Friday

Strength WOD

3-Position Snatch (Floor, Knee, High Hang)

-5 sets @ 60%, 65%, 70%, 75%, 80%

WOD

10 Minute AMRAP

5 Olympic Press 135/95 (Clean + Strict Press)

15 Russian KBS 80/53

rest two minutes then...

10 Minute AMRAP

100m Sprint

25 HRPU

100m Farmer's Walk (Combined dumbbells=Bodyweight)

10 DB to Overhead (5 each arm, use same dumb bell from Farmer's Walk)