This week at 911 CrossFit 5/13-5/17

Monday

Strength WOD
Back Squat
-1x5 @ 80% of 1rm
-1x5 @ 83%
-1x3 @ 85%
-1x3 @ 90% (Attempt to do more repetitions if possible)

WOD
CrossFit Games 2013 Regionals Event #6 (Slightly modified)
For time:
100 Double-unders
50 HSPU
40 Toes-to-bar
30 Shoulder-to-Overhead 160/100
20 Lunges with Barbell in front rack 160/100 (10 each leg)



Tuesday

Strength WOD
Clean Complex
Every Minute on the Minute for 7 Minutes:
-Clean Deadlift to Knee+Clean Deadlift to Power Position+Clean @ 80%

WOD
CrossFit Games 2013 Regionals Event #7
Four rounds for time of:
2 15' Rope Climbs
100ft Sprint
4 Squat Cleans (225/135)
100ft Sprint



Wednesday

Strength WOD

Snatch+Hang Snatch
5 Sets.  Start at 70% and increase by 5% every set.

WOD
CrossFit Games 2013 Regionals Event #1
"Jackie"
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups



Thursday

Strength WOD
Dynamic Back Squat (Speed)
-10x2 @ 60%. One minute rest max between sets.

WOD
CrossFit Games 2013 Regionals Event #4
For time:
100 Wall Balls
100 Chest-to-bar Pull-ups
100 Alternating Pistols (50 each)
100 Alternating One-arm DB Snatch (70/50) (50 reps each)



Friday

Strength WOD
Bench Press
-3x5 @ 80%
-2x3 @ 85%, 90%

WOD
For time:
Run 800m
50 KBS 53/35
Run 800m
50 Russian KBS 53/35

This week at 911 CrossFit 5/6-5/10

Monday

Strength WOD
Back Squat
-Add ten pounds to your 5rm from last week.
-2x3 @ New 5rm
-1x5 @ New 5rm
-1x4 @ New 3rm (Move over number numbers in the row)(Attempt)

WOD
4 Minute AMRAP:
-9 Thrusters 95/65
-9 Pull-ups

rest two minutes then...

10 Minute AMRAP:
-200m Run
-5 Overhead Squats 95/65
-10 KBS 53/35


Coaching Notes: Make it your goal to try to get at least 5 rounds the first AMRAP (a four minute "Fran")




Tuesday

Strength WOD
15 Minutes to find a new Clean 1rm

WOD
5 Rounds for time of:
5 Deadlifts 305/135
10 Burpees
15 Wall Balls



Wednesday

Strength WOD
15 Minutes to find a new Jerk 1rm (Can take out of rack)

WOD
"Danny"
20 Minute AMRAP:
30 Box Jumps
20 Push Press 115/75
30 Pull-ups


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.



Thursday

Strength WOD
15 Minutes to find a new Snatch 1rm

WOD
5 Rounds of:
1 Minute ME Overhead Lunge 45/25
1 Minute ME Deficit Push-ups 45/25 (each hand on a plate)
1 Minute ME Sit-ups
1 Minute ME Row for calories
1 Minute Rest.


Friday

Congrats to Mike and Leanna Weiner on their wedding!

Strength WOD
-5x5 Heavy Pendlay Row

WOD
EMOM for 5 Minutes (Including 0:00)
Sprint 100m (Speed bump and back)

rest three minutes then...

12 Minute AMRAP of:
1 Rope Climb
3 Tire Flips
5 DB Ground-to-overhead (Rx: 1/3 BW)
10 Ball Slams

This week at 911 CrossFit 4/29-5/3

Monday

Strength WOD
Back Squat
Add 10lbs to your 5rm from last week.  This is your new "working 5rm"
-2x5 @ working 7rm
-1x5 @ working 6rm
-1x5 @ working 5rm

WOD
For time:
10 Strict Pull-ups
10 OHS 135/95
Run 400m
20 Chest-to-bar Pull-ups
20 Front Squats 135/95
Run 400m
30 Pull-ups
30 Back Squats 135/95
Run 400m



Tuesday

Strength WOD
Strict Press
-2x5 @ 70%, 80% of 1rm
-3x3 @ Start at 85% and increase every set

WOD
4 Minute AMRAP
10 Double-Unders
10 Wall Balls
5 Toe-to-ring

rest one minute then...

4 Minute AMRAP
10 Double-Unders
10 Single arm KB Push Press 70/53 (5 per arm)

rest one minute then...

Tabata of:
1 HSPU+4 Shoulder taps (2 per arm, think wall runs)



Wednesday

Strength WOD
Every Minute on the Minute for 5 minutes (Including 0:00)
-3 High Hang Cleans @ 75%

WOD
"Klepto"
4 rounds for time of:
27 Box jumps
20 Burpees
11 Squat Cleans 145/105


U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Thursday

Strength WOD
Close-grip Bench Press
-5x3 Start at 70% and increase 5% per set

WOD
For time:
Three rounds of:
20 Deadlifts 155/105
12 Push Jerks 155/105
then immediately...
Three rounds of:
20 Pull-ups
12 Hang Power Snatch 115/75



Friday

Strength WOD
10 Minutes to work on a heavy TGU

WOD
5 Minute AMRAP of:
10 DB Thrusters (Rx: 1/3 BW)
100m Farmer's Walk

rest two minutes then...

7 Minute AMRAP of:
25m Barbell Lunge 95/65
25m Overhead Walk 95/65
25m Zercher Walk 95/65
10 Barbell Burpees (5 per side)

This week at 911 CrossFit 4/22-4/26

Monday

Strength WOD
Back Squat
-2x5 @ 7rm (Use chart. Go to 5rm from last week, move over two columns)
-1x5 @ 6rm (Same concept, but one column)
-1x5  @ 5rm

WOD
Raid 3 WOD "Finisher" Modified
For time:
80 Russian KB Swings 70/55
60 DU
40 Goblet Squats 70/55
30 HRPU
20 Cleans 225/155



Tuesday

Strength WOD
Every Minute on the Minute for 5 Minutes (Including 0:00)
-Power Snatch+Low Hang Snatch+High Hang Snatch @ 75%

WOD
Raid 3 WOD "SRT" Modified
Three rounds for time
5 Curtis Complex= Power Clean+Left Lunge+Right+Lunge+Push Press 155/115
60yd Crab Walk
10 Power Snatches 155/115
20yd Overhead Walk 155/115




Wednesday

Strength WOD
None

Raid 3 WOD "Fully Automatic" Modified
7 Minute clock:
Strict Pull-up Buy in 25/15
then AMRAP with the remaining time:
5 Ring Dips
10 KB Snatches 70/55
15 Deadlifts 225/155

rest 5 minutes then...

Raid 3 WOD "Thunder" Modified
8 Minute AMRAP:
1 Bar-Muscle-up + 2 Toe-to-bar
10 Wall Balls
8 Thrusters
6 Ring Rows



Thursday

Strength WOD
Bench Press
-3xFailure (Bodyweight)

WOD
5 Minute AMRAP:
1 Rope Climb
100m Med Ball Sprint 20/12 (Speed bump and back)

rest two minutes then:

Three rounds for time of:
500m Row
75 Sit-ups



Friday

Strength WOD
Three rounds of:
Tire Flip 20m (As heavy as possible)
Farmer's Walk 50m (As heavy as possible)

WOD
15-12-9-6-3
HSPU
Box Jumps
Burpees
Ball Slams

This week at 911 CrossFit 4/15-4/19

DUE TO THE RAID GAMES THIS WEEKEND, FRIDAY THE 19TH WE WILL ONLY HAVE MORNING CLASSES, AND BE CLOSED SATURDAY THE 20TH.

Monday

Strength WOD

Back Squat

-12 Minutes to find a new 5rm

WOD

"Nasty Girls"

Three rounds for time of:

50 Squats

7 Muscle-ups (Scaled: 21 Chest to bar pull-ups)

10 Hang Power Clean 135/95

Tuesday

Strength WOD

Strict Press

-5x3. Start at 70% of 1rm and increase by 5% each set.

WOD

For time:

15 Power Snatch 135/95

30 Box Jumps 24''/20''

10 Power Snatch

20 Box Jumps

5 Power Snatch

10 Box Jumps

Row 500m

Wednesday

Strength WOD

Every Minute on the Minute for 6 Minutes (Including 0:00)

Clean+Hang Power Clean+High Hang Clean @ 82-83% of 1rm

WOD

For time:

Run 800m

then three rounds of the triplet:

10 OHS 95/65

10 Barbell facing burpees

10 KBS 80/53

Run 800m

Thursday

Strength WOD

Strict Pull-ups

-5 Sets till failure

-Do 1 heavy TGU per arm between sets (Not for time)

WOD

21-15-9

Should to Overhead 135/95

Pistols (both legs=1 rep)

Wall Balls

Friday

Strength WOD

Bench Press

-5x3. Start at 70% of 1rm and increase by 5% each set.

WOD

20-15-10

Ring Dips

Toe-to-bar

HRPU

then immediately...

"Annie"

50-40-30-20-10

Double Unders 

Sit-ups

This week at 911 CrossFit 4/8-4/12

Monday

Strength WOD
None

WOD
For time:
10 Strict Shoulder Press 115/75
15 Overhead Squat 115/75
20 Push Press 115/75
25 Front Squat 115/75
30 Push Jerk 115/75
35 Back Squat 115/75

GWOD
Parallette L-Sit
-3 Minutes total time.  Break up as necessary



Tuesday

Strength WOD
3 Rounds of:
Bench Press till failure (Rx: Bodyweight/ 75% Bodyweight)
Strict Pull-ups till failure
90 second rest

WOD
16 Minute AMRAP
400m Run
2 Rope Climbs
5 Hang Power Cleans 185/105




Wednesday

Strength WOD
Snatch Pull+Hang Snatch
-5 Sets, start at 65% of Snatch 1rm, increase by 5% per set

WOD
For time:
Buy-in:
10 Deadlift (Rx: 2x Bodyweight/ 1.5x Bodyweight)
then...
Three rounds of:
8 Right Arm KB Thruster 53/35
8 Left Arm KBS 53/35
8 Left Arm Thruster 53/35
8 Right Arm KBS 53/35
then...
Cash-out
5 Deadlift (Rx: 2x Bodyweight/1.5x Bodyweight



Thursday

Strength WOD
Every Minute on the Minute for 9 Minutes:
Back Squat
-3 Reps @ 65% of 1rm (Speed Squat)

WOD
3 Rounds of:
12 Pull-ups (Rx: 4 Muscle-ups)
25 Double-unders
then immediately...
3 Rounds of:
20 Wall Balls
25 Double-unders
then immediately...
Row 1k



Friday

Strength WOD
Power Clean+Front Squat+Jerk
-5 Heavy working sets

WOD
7 Minute AMRAP
Sprint 100m
5 Squat Snatch 135/95

rest two minutes then...

7 Minute AMRAP
5 HSPU
10 Toe-to-bar
20 HRPU
10 Box Jumps
5 Burpees

This week at 911 CrossFit 4/1-4/5

Monday

WOD
For time:
250 Bicep Curls 75/45


April Fools.

Strength WOD
Front Squat
-4x3 @ 95% of 3rm
Back Squat
-1x20 add 5-10lbs from last week (depending on difficulty of last week's set)

WOD
For time:
9-6-3
Deadlifts 315/155
Strict Pull-ups
Box Jumps
then immediately...
15-12-9
Thrusters 75/45
Burpees
Wall Balls



Tuesday

Strength
Clean+Hang Clean Complex
-5 Heavy Working Sets

WOD
10 Minute AMRAP
400m Run Buy in then...
12 DB Ground to Overhead (Rx: Half bodyweight) (6 Per arm)
50m Sprint
25 HRPU
50m Sprint

then...
800m Run Cash out



Wednesday

Strength WOD
Three rounds of:
-Max Repetition attemptBody-weight Push Press
-Rest 90 seconds between sets.
then...
Three rounds of:
30 Seconds on, 60 seconds off
Max Repetition Rope Climbs

WOD
3 Rounds of:
1 Minute ME HSPU
1 Minute ME Double-unders
1 Minute ME Wall Climbs
1 Minute ME Bike Sprint

then...

Row 1k

Coaching Notes: Open athletes rest or active rest day.


Thursday

WOD
CrossFit Open 13.5


Friday

WOD
To be determined due to CrossFit Open