This week at 911 CrossFit 2/25-3/1

Monday


Strength WOD
OHS
-3x3 @ 85% of 1rm
Back Squat
-1x20 10lbs more than last week

WOD
5 Clusters 115/75 (Clean+Thruster)
10 Toe-to-bar
10 Wall Balls
Run 400m
10 Clusters 115/75
20 Toe-to-bar
20 Wall Balls
Run 400m
5 Clusters 115/75
10 Toe-to-bar
10 Wall Balls



Tuesday

Strength WOD
Power Snatch+Hang Snatch
-5 Sets (Start at 65% of Snatch 1rm and increase by 5% every set)

WOD
15 Minute AMRAP:
10 Pull-ups (RTG: 3 Muscle-ups)
15 KB Swings 53/35
10 Box Jumps


Wednesday

Strength WOD
12 Minutes to work on TGU

WOD
9-6-3:
Clean & Jerk 155/105
18-15-12:
Burpees
3x-2x-1x:
100m Sprint

Coaching Notes: WOD goes as follows: First round: 9 Clean & Jerk, 18 Burpees, 300m Sprint (Speed bump and back three times), Second Round: 6 Clean & Jerk, 15 Burpees, 200m Sprint (Speed bump and back twice), etc...



Thursday

Strength WOD
Close-grip Bench Press
-4x3 @ 95% of 3RM

WOD
2 Minute AMRAP
Rope Climb

rest two minutes then...

5 Minute AMRAP
3 Deadlifts 315/185
20 HRPU

rest two minutes then...

5 Minute AMRAP
3 Deadlifts 275/155
5 HSPU

rest two minutes then...

Row 500m faster than two weeks ago.


Friday

Strength WOD
Clean+Hang Clean
-5 Sets (Start at 65% of Clean 1rm and increase by 5% every set)

WOD
For time:
Run 800m
30 Med Ball Sit-ups (Ball must touch floor behind your head and in front of your feet) 20/12
30 Strict Pull-ups
30 Double-unders
Run 400m
20 Med Ball Sit-ups
20 C2B Pull-ups
20 Double-unders
Run 200m
10 Med Ball Sit-ups
10 Pull-ups
10 Double-unders

This week at 911 CrossFit 2/18-2/22

Monday

Strength WOD
OHS
-3x3 @ 80% of 1rm
Back Squat
-1x20 @ Estimated 10rm (Use chart)

WOD
Hero Challenge WOD "Chris Kyle"
10 DL (255/160)
50 OH Lunges (45/25)
40 Sit-ups
30 HRPU
20 Shoulder-to-Overhead (165/115)
10 DL (255/160)
Time Cap: 12 Minutes


Tuesday

Strength WOD
5 Rounds for time:
5 Burpees
5 Bodyweight Power Cleans
5 Overhead Slams
Rest between rounds= Time it took to complete previous round.

WOD
Run 800m



Wednesday

Strength WOD
None

WOD
30 KBS 80/53
30 Wall Balls
30 C2B Pull-Ups
Row 1k
20 KBS 80/53
20 Wall Balls
20 C2B Pull-ups

GWOD
2 Minute total L-Sit hold (Break up as necessary)



Thursday

Strength WOD
Close-grip Bench Press
-4x3 @ 90%

WOD
EMOM for 5 Minutes
5 Ring Dips
5 Box Jumps

rest two minutes then...

EMOM for 7 Minutes
3 Squat Cleans 135/95
Time between minutes is max effort Double-unders
Score=Total Double-unders



Friday

Strength WOD
Snatch
-2x1 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single
Pendlay Row
-3x5

WOD
200m Farmer's Walk Buy-in 53/35 (KB)
then 3 rounds of:
16 Single-Arm Kettlebell Thruster (8 per arm)
8 Toe-to-bar
4 Deficit HSPU (45 Pound plates)
1 Rope Climb
then
400m Sprint Cash out

This week at 911 Crossfit 2/11-2/15

Monday

Strength WOD
12 Minutes to find OHS 1RM

WOD
For time:
20 Front Squats 205/135
30 Box Jumps
40 KBS 80/53
50 Wall Balls
60 Double-unders



Tuesday

Help us reach our pledge for the Best Buddies 100 mile bike ride!

Strength WOD
Three Position Snatch (Snatch from floor+Snatch from above knee+Snatch from high hang)
-6 sets of one complex.  Start at 50% of 1rm and work up accordingly at a high intensity.

WOD
7 Minute AMRAP
5 Hang Power Cleans 155/75
10m Overhead Walk
5 Shoulder to Overhead 155/75
10m Barbell Lunge

rest three minutes then...

7 Minute AMRAP
200m Run
5 Squat Snatch 95/65
5 HSPU



Wednesday

Strength WOD
Not for time:
5 Rounds of:
2 TGU (Per arm)
Max Effort Strict Pull-ups

WOD
10 Minute AMRAP
4 Deadlifts 315/155
4 Wall Slides
8 Pistols (4 per leg)


Coaching Notes: Strength WOD is not for time.  Rest is your friend to get quality work in.


Thursday

Strength WOD
12 Minutes to find Close-grip Bench Press 3rm

WOD
5 Minute AMRAP
10 Ring Dips
10 KB Snatch (5 Per Arm) 53/35

rest two minutes then...

5 Minute AMRAP
10 HRPU
10 Russian KBS 80/53
10 Toe-to-bar

rest two minutes then...

Row 500m faster than humanly possible




Friday

Strength WOD
Three Position Clean (Clean from floor+Clean from above knee+Clean from high hang)
-6 sets of one complex.  Start at 50% of 1rm and work up accordingly at a high intensity.

WOD
For time:
15-12-9-6-3
Clusters (Clean+Thruster) 115/75
Burpees
100m Sprint (Stays 100m entire time)

This week at 911 CrossFit 2/4-2/8

Monday

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

WOD
Three rounds for time of:
30 Chest-to-bar Pull-ups
30 Deadlift 155/115
30 Box Jumps 24/20

rest then...

Super Bowl WOD
4 Minute AMRAP
34 Box Jumps
31 Pull-ups
(Hey, at least I warned you)



Tuesday

Strength WOD
Death by Bodyweight Clean

WOD
Run 1200m buy-in
Then two rounds of:
15 OHS 135/95
20 HSPU
25 two-fers wall balls
then 150 DU cash-out



Wednesday

Strength WOD
10 Minutes to work on Heavy TGU

WOD
8 Minute AMRAP
10 Russian KBS 80/53
Sprint 50m
5 Burpees
Sprint 50m

rest two minutes then...

5 Minute AMRAP
1 Rope Climb
1 Tire Flip
Every round increase by one rep...(2nd round=2 Rope Climbs, 2 Tire Flips, 3rd round=3 Rope Climb, 3 Tire Flips, etc.)

rest two minutes then...

Row 1k for time



Thursday

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


WOD
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.




Friday

Strength WOD
Split Jerk
-5x2 (Heavy, increase weight as necessary)
Snatch Balance
-5x1 (Heavy, increase weight as necessary)

WOD

12 Minute AMRAP
5 Power Snatch 135/75
10 Toe-to-bar
15 Wall Ball

GWOD
Skin the Cat
-3x5

This week at 911 CrossFit 1/28-2/1

Monday

Strength WOD
Front Squat
-4x3 @ 95% of 3rm

WOD
8 Minute AMRAP
8 Squat Snatch 95/65
10 Barbell Burpees (5 each side of the barbell)

two minute rest then...

8 Minute AMRAP
8 Russian KBS 80/53
10 Pull-ups



Tuesday

Strength WOD
EMOM for 5 Minutes
Strict Press
-5 Reps @ 75% of 1rm

WOD
10 Minute AMRAP
5 Shoulder to Overhead 185/115
7 Ball Slams
9 HRPU

rest three minutes then...

Three rounds for time
400m Run
10 Hang Power Clean 185/115



Wednesday

Strength WOD
None

WOD
EMOM for four minutes (including 0:00)
100m Sprint (Speed bump and back)

five minute rest then...

For time:
50 Box Jumps
50 KB Snatch 53/35 (25 each arm)
At the top of every minute you must stop and complete one 15' rope climb then continue (Including 0:00)



Thursday

Strength WOD
Floor Press
-4x3 @ 95% of 3rm

WOD
3 Rounds for time:
15 Deadlifts 295/155
100 Double-Unders
30 Wall Balls



Friday

Strength WOD
Clean
-2x3 @ 70%
-1x2 @ 80%
-1x1 @ 85%
-1x1 @ Heavy single attempt

WOD
Row 800m
then five rounds of the couplet:
-3 Muscle-ups
-9 Thrusters 95/65
then
Row 800m

This week at 911 CrossFit 1/21-1/25

Monday

Strength WOD
-12 Minutes to attempt a new Snatch 1rm

WOD
Wodapalooza WOD #3
5 Rounds for time:
8 Chest-to-bar Pull-ups
8 DB Snatches 70/45
12 Box Jumps 30"/24"


Tuesday

Strength WOD
Wodapalooza WOD #2 Modified
3 Rounds of:
-One Minute to accomplish the following complex:
3 Hang Cleans+3 Front Squats+3 Shoulder to Overhead.  With the remaining time do as many as deadlifts as possible with the same barbell.  If barbell is dropped during the complex, you must start the complex over from the beginning. Heaviest weight as possible.  If the round was easy, go heavier next round.  If complex wasn't possible, go lighter next round.
-2 Minute rest between rounds.

WOD
For time:
10 Deadlifts 315/185
20 Toe-to-bar
800m Run
8 Deadlifts 315/185
15 Toe-to-bar
400m Run
6 Deadlifts 315/185
10 Toe-to-bar
200m Run



Wednesday

Strength WOD
10 Minutes to work on heavy TGU

WOD
12 Minute AMRAP
10 Stationary Walking Barbell Lunges Rx=Bodyweight
20 KBS 53/35
30 Wall Balls

rest two minutes then...

3 rounds of:
1 Minute of:
Max reps Double-unders
1 Minute Rest

Score= Number of double-unders

Coaching notes:  Barbell lunges are performed with barbell in the back squat position.  Rack use is okay.



Thursday

Strength WOD
Floor Press
-4x3 @ 90% of 3rm
Bulgarian Ring Dips
-3x10

WOD
"Lynne"
Five rounds for max reps of:
Bodyweight bench press
Strict Pull-ups
2 minute rest between rounds

then...

Row 2k for time

Friday

Strength WOD
Front Squat
-4x3 @ 90% of 3rm

WOD
6 Minute AMRAP:
5 Squat Snatches 115/75
100m Sprint

rest two minutes then...

6 Minute AMRAP:
5 HSPU
5 Thrusters 115/75
5 Barbell Burpees

rest two minutes then...

Tabata Bike Sprint

This week at 911 CrossFit 1/14-1/18

Monday

Strength WOD
-12 Minutes to establish a Front Squat 3rm

WOD
400m run
then three rounds of:
10 HSPU
10 OHS 135/95
10 Lateral Burpees (5 each side of the barbell)
10 Pull-ups
then...
400m run



Tuesday

Strength WOD
Hang Power Snatch
-1x3 @ 70%
-1x2 @ 75%
-1x1 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single

WOD
Broward Cup WOD #2 (Modified for individual completion)
Row 1000m
20 Pistols (10 each leg)
10 Hang Cleans 185/105



Wednesday

Strength WOD
None

WOD
Four rounds of:
Max rep Push Press 155/105
30 Double Unders
Rest 60 seconds between rounds
Score=reps

Rest five minutes then...

Six rounds for time of:
50 yard Farmer's Walk (Rx=Combined dumbbells/kettlebells= bodyweight)
50 yard Sprint



Thursday

Strength WOD
Floor Press
-12 Minutes to establish a 3rm

WOD
6 Minute AMRAP
3 Muscle-ups
10 Box Jumps

rest two minutes then...

6 Minute AMRAP
5 Rope toe-to-hand
5 Ball Slams
1 Tire-flip

Coaching Notes: For the rope toe-to-hand, you hold one rope in each hand and you must be high enough where your feet cannot touch the ground.  You must elevate your feet to the height you would in a toe-to-bar.



Friday

Strength WOD
Clean & Jerk
-2 Cleans + 1 Jerk @ 60%, 70%
-Clean & Jerk @ 80%, 85%, 90%, Heavy Single

WOD
Broward Cup WOD #3 (Modified for individual completion)
12 Minute AMRAP
5 Squat Clean & Jerk 135/95
Shuttle Sprint (Sprint 25ft and back, then 50ft and back)