This week at 911 CrossFit 5/27-5/31

Monday

SWOD
None

WOD
"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.



Tuesday

SWOD

Five sets of:

-Three Position Clean (Floor, above knee, high hang) @70-85% of 1rm.

WOD
5 Minute AMRAP of:
4 Front Squats 155
8 HSPU

Rest two minutes then…

5 Minute AMRAP of:
8 Front Squats 115
8 Shoulder-to-Overhead 115




Wednesday

SWOD
EMOM for 5 minutes
-3 Dynamic Back Squat @ 70%

WOD
9-6-3
Muscle-ups
Snatch 115/75

Rest three minutes then...

5 Minute AMRAP of:
5 Toe-to-bar
10 Pull-ups
15 Wall Balls



Thursday

SWOD
Push Press
-6x3 Heavy intensity

WOD
2012 CrossFit Games Regional Event 5
21-15-9
Deadlift 315/205
Box Jump 30"/24"


Friday

SWOD
Snatch
-10x1 @ 85%

WOD
"Sprint Grace"
6 Rounds of:
5 Clean & Jerk 135/95
Sprint 100m

This week at 911 CrossFit 5/20-5/24

Monday

Keys 100 is an individual 100 mile ultramarathon or 6 runner 100 mile team relay.  Team Relentless, only 5 runners including our member Greg, finished 16 out of 100 overall and 5th in men's team relay.  The race starts in Key Largo at mile marker 100 and ends at the Most Southern Point.

Strength WOD
Front Squat
-1x5 @ 80%
-3x3 @ 85%
-1x3 @ 90%

WOD
For time:
21-15-9
Back Squat 225/135
Ring Dips

then...

Row 1200m



Tuesday

Coach Mike and fellow soldiers received 2nd place overall in the Army National Guard Regional Best Warrior Competition.  They competed in everything from Army knowledge, operations, physical endurance,  shooting, and performing many other procedures.

Strength WOD
Every Minute on the Minute for 7 Minutes
-2 Hang Snatches @ 80%

WOD
Three rounds of:
1 Minute ME Box Jumps
1 Minute ME Hang Clean to Push Press (Bodyweight/75% Bodyweight)
1 Minute ME KBS 53/35
1 Minute Rest




Wednesday

Strength WOD
Every Minute on the Minute for 5 Minutes
-Dynamic Back Squat @ 65%
then...
Strict Pull-ups
-4xME

WOD
Four rounds for time of:
Run 200m
10 Thrusters 95/65
15 Pull-ups



Thursday

Strength WOD
Clean & Jerk
-10x1 Progressively work up to a heavy single in small increments, starting at 70%

WOD
12 Minute AMRAP of:
5 Cleans 185/115
10 Barbell Burpees (5 each side)
5 HSPU
5 Toe-to-bar



Friday

Strength WOD
Bench Press
-5xME Bodyweight/75% BW

WOD
For time:
400m Run
100 Double-unders
50 HRPU
25 Wall Balls
50 HRPU
100 Double-unders
400m Run

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