This week at 911 CrossFit 12/16-12/20

Monday

Strength
Clean
-2x3 @ 70%
-3x1 @ 80%, 85%, 90%
Back Squat
-1x20 @ 60%

WOD
21-15-9
Deadlift 225/155
Box Jump 24"/20"
Chest-to-Bar Pull-ups



Tuesday

Strength
Jerk
-3x2 @ 70%, 75%, 80%
Strict Press
-3x5 @ 80%

WOD
3 Rounds for time of:
400m Run
30 Double-Unders
30 Wall Balls



Wednesday

Strength
Hang Snatch
-2x2 @ 70%
-3x1 @ 75%, 80%, 85%
Overhead Squat with 3 second pause at bottom
-3x3 @ 80% of Snatch 1rm

WOD
"Amanda"
9-7-5
Muscle-up
Full Snatch 135/95



Thursday

Strength
Close-grip Bench Press (Shoulder width)
-4x8 @ 70% of Bench Press 1rm

WOD
7 Minute AMRAP of:
5 Burpees
5 HSPU
5 Toe-to-Bar

Rest two minutes then...

5 Minute AMRAP of:
10 HRPU
10 Sit-ups
10 Med-Ball Slams



Friday 

Strength
Clean & Jerk
-3x1 @ 70%
-2x1 @ 80%
-1x1 @ 90%
Back Squat
-3x5 @ 85%

WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climbs
10 Two-for-One Wall Balls
1 Tire Flip






Road to Regionals 2014


Monday

I-
Clean Segment Deadlift+Clean
-3x3 @ 60%
-2x2 @ 70%
-2x1 @ 80%
Romanian Deadlift
-3x8 @ 100% of Clean 1rm
Back Squat
3x5 @ 75%, 80%, 85%

II-
3 Minute AMRAP of:
5 Clean & Shoulder to Overhead 115/75
15 Double-unders

Rest two minutes then repeat. Rest two minutes then repeat again.


Tuesday

I-
Snatch from blocks. Use two stacked 45lb plates on each side.
-3x2 @ 75%
-3x1 @ 85%
Strict Chin-ups, palm facing you
-4xFailure
Ring Dips
-4x10

II-
"Amanda"
9-7-5
Muscle-up
Full Snatch 135/95

rest five minutes then...

Tabata Row (Fast as possible during the 20 seconds)


Wednesday

I-
EMOM for 6 Minutes (Including 0:00)
3 Hang Power Cleans @ 70%

rest five minutes then...

EMOM for 4 Minutes (Including 0:00)
3 Hang Power Snatches @ 70%

rest then

Front Squat
-3x3 @ 80% of best clean
-2x3 @ 90% of best clean

II-
3x1000m Row
rest 2 Minutes between sets


Thursday

Rest Day

This week at 911 CrossFit 12/9-12/13

Monday

Strength
15 Minutes to attempt a heavy Snatch single. If you're feeling a PR, go for it, if not settle for a heavy near-max lift. No more than three attempts at your last set.

WOD
15 Minute AMRAP of:
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High-Pull 95/65



Tuesday

Strength
OHS
-3x5 @ 85% of Snatch 1rm
Back Squat
-2x10 @ 70% of 1rm

WOD
5 Rounds for time of:
Row 300m
15 Burpees
12 KB Goblet Squats 70/53



Wednesday

Strength
Clean+Hang Clean+Jerk (Catch cleans low as possible)
-2 sets @ 70%
-3 sets @ 80%

WOD
"Roy"
Five rounds for time of:
15 Deadlifts 225/155
20 Box Jumps 24"/20"
25 Pull-ups


Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Thursday

Strength

Four rounds not for time of:

Floor Press

-10 @ 70% of Bench 1rm

Barbell Row

-10 Heavy intensity but flawless form (no hitching the bar up)

WOD

12 Minute AMRAP of:

Run 200m

5 HSPU

10 Push Press 115/75

15 HRPU

Friday

Strength

EMOM for 4 Minutes (Including 0:00)

-3 Hang Snatches @ 70%

Front Squat

-3x5 @ 85% of Clean 1rm

WOD

15 Minute AMRAP of:

50m Farmer's Walk 53/35

10 KB Snatch (5 per arm) 53/35

100m Sprint (Speed bump and back)

Coaching Notes: After the thrusters, leave your dumbbells at that speed bump. When you sprint to a speed bump and back, they will be there waiting for you for the next round of farmer's walks.

Road to Regionals 2014

Monday

I-

Twenty minutes of skill work, ten minutes each:

Kipping HSPU Progression 1

-Link: http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1

Kipping HSPU Progression 2

-Link: http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2

Snatch Segment Deadlift+Snatch

-3x3 @ 60%

-2x2 @ 70%

-2x1 @ 80%

Back Squat

-6x3 @ 88%

II-

Five rounds of:

20 KBS 70/53

10 Power Cleans 155/105 

Rest one minute

Segment Snatch Deadlift Demo (Minus the touch n go snatch I want you to perform after):
-http://www.youtube.com/watch?v=9AB0yuxBUiM

Tuesday

I-
Power Clean+Hang Clean (Full)
-2 sets @ 70%
-3 sets @ 80%
Power Jerk
-15 Minutes to work up to a heavy single
Push Press
-5x3 @ 80% of single

II-
10 Minute AMRAP of:
20 Wall Balls
10 Double-unders
5 Muscle-ups

Rest five minutes then...

Row 1k

Wednesday

I-
Light Day
Back Squat
-10x3 @ 65%

II-
Choose last week's "Weakness" movements.
Three 3 Minute AMRAPS of:
5 Burpees
5 Reps Weakness 1
5 Burpees
5 Reps Weakness 2

Rest two minute between AMRAPS

Pick a weight most likely to show up if it's a barbell movement.


Thursday

I-
Rest Day


Friday

I-
15 Minutes to find a heavy Snatch single
then...
EMOM for 7 Minutes
2 Snatches @ 80% of heavy single
Back Squat
-3x6 @ 75%
-2x5 @ 80%

II-
Five rounds of:
200m Row
10 GHD Sit-ups
5 Thursters 115/75

rest then...

For time:
50 Wall Balls

This week at 911 CrossFit 12/2-12/6

Bring in toys for Toys For Tots! The deadline for our collection is this Friday.

Monday

Strength
2 Cleans + 1 Jerk
-1 set @ 80%
-1 set @ 85%
-2 sets @ 90%
Back Squat
-3x5 @ 83%

WOD
For time:
Run 400m
Three rounds of the couplet:
10 Thrusters 95/65
10 Pull-ups
then immediately...
Run 400m
Three rounds of the couplet:
10 Burpees
10 Wall Balls



Tuesday

Strength
Four rounds not for time of:
6 Push Press @ 80%
10 Med Ball Slams

WOD
For time:
3 Rope Climbs
300m Sprint (Speed bump and back 3 times, suicide style)
2 Rope Climbs
200m Sprint
1 Rope Climb
100m Sprint
40 KB Snatches 53/35 (20 per arm)
400m Sprint (Speed bump and back 4 times, suicide style)



Wednesday

Strength
Power Snatch+Full Snatch+Overhead Squat
-3 sets @ 75%
-3 sets @ 80%
Front Squat
-3x3 @ 88%

WOD
12 Minute AMRAP of:
10 Dynamic Push-ups
15 Overhead Lunges 45/25
20 Double-unders
*Top of Every Minute perform 3 Burpees

Coaching notes: Use one of the plates for dynamic push-ups as your overhead lunge plate. Dynamic Push-ups video demo: http://www.youtube.com/watch?v=OCQp173DUT8&feature=youtu.be



Thursday

Strength
Four rounds not for time of:
6 Bench Press @ 80%
Strict Pull-ups till failure (scaled: Jump Pull-ups with 3 second descent to dead-hang)

WOD
7 Minute AMRAP of:
7 HSPU
7 Toe-to-Bar

rest two minutes then...

7 Minute AMRAP of:
7 Shoulder-to-Overhead 135|95
7 Box Jumps 24|20



Friday

Strength
Three-Position Clean (Floor, Hang, High Hang)
-3 Sets @ 75%
Two-Position Clean (Floor, Hang)
-2 sets @ 85%
Deadlift
-3x5 @ 83%

WOD
15 Minute AMRAP of:
Run 400m
5 Hang Power Snatches 115/75
12 Pistols (6 per leg)
12 KB OHS (6 per arm) 53/35





Road to Regionals 2014


Monday

I-
Clean & Jerk
15 Minutes work up to a heavy single
then...
EMOM for 6 Minutes
3 Cleans+ 1 Jerk @ 80% of heavy single
rest 5-8 minutes then...
Back Squat
-5x4 @ 85%

II-
CrossFit Regionals WOD Event #5 (Modified)
Four rounds of:
11 Deadlift 315/205
11 Box Jump 30/24
Rest One Minute Between the rounds. Scale deadlift weight if needed.

rest ten minutes then...

Three rounds:
Row 500m (80% Intensity, should be moving fast but not with everything you got)
15 Burpees




Tuesday

I-
Snatch Complex
Below Knee+High Hang+2 OHS
-2 sets @ 70%
-2 sets @ 80%
-2 sets @ 83%
Overhead Complex
3 Strict Press+3 Push Press
-5 sets starting at 75%, add 5-10lbs per set

II-
9-6-3
Muscle-ups
Snatch 155/105
Deficit HSPU

rest five-ten minutes then...

EMOM 0:00-3:00 (4 total)
Sprint 50m
EMOM 4:00-6:00 (3 total)
Sprint 100m
EMOM 7:00 (1 total)
Sprint 200m



Wednesday

I-
Light work day
Back Squat- Dynamic Effort (Down with control, up fast, don't go heavy, if you're slow, it's too heavy)
9x3 @ 60%

II-
Choose what you consider a weakness movement:
5 Rounds of:
1 Minute ME Weakness
1 Minute Rest
Repetitions should be flawless to correct and strengthen weakness.

Choose what you consider another weakness movement:
5 Rounds of:
1 Minute ME Weakness #2
1 Minute Rest



Thursday

I-
Split Jerk
-3x3 @ 75%
-2x2 @ 80%
-2x1 @ 90%

Thrusters
With a running clock
0:00 5 Thrusters 95|65
1:00 5 Thrusters 115|85
2:00 5 Thrusters 135|105
3:00 3 Thrusters 155|125
4:00 3 Thrusters 175|145
5:00 1 Thruster at 195|165
6:00 1 Thruster at 215|185

If you fail at a lift, don´t increase weight. Just wait till the next minute and continue process with the previous weight. Example: you fail at 155, wait till the next minute and do 3 thrusters @ 135. Finish the whole cycle this way.

II-
2013 Regionals Event Jackie
For time:
1000m Row
50 Thrusters 45|35
30 Pull-ups

rest ten minutes then Run 1600m @ 70% pace



Friday

I-
Snatch
15 Minutes to work up to a heavy Double (flawless form). Then perform five sets of that weight for a single.
Two-Position Clean
-2 sets @ 65%
-1 set @ 70%
-2 sets @ 75%
Back Squat
-2x10 @ 70%

II-
2013 Open Workout 13.2 (Modified)
6 Minute AMRAP of:
5 Shoulder-to-Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20

Rest five minutes then repeat

Pumpkin Pie Protein Shake

 

Learn how to make this awesome shake by clicking here:
Pumpkin Pie Protein Shake!

This week at 911 CrossFit 11/25-11/29

Thanksgiving Hours:

Thursday 830am only
Friday 530am, 930am Boot Camp (no 630pm), 630am & 830am CrossFit only


Monday

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

WOD
5 Minute AMRAP of:
1 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)

rest two minutes then...

5 Minute AMRAP of:
7 Thrusters 95/65
7 Box Jumps



Tuesday

Strength
Snatch Complex:
2 Snatch-Grip Deadlift+Hang Snatch+High Hang Snatch+OHS with 3 second hold at the bottom
-3 Sets @ 70%
-2 sets @ 80%

WOD
For time:
Run 400m
50 Russian KBS 70/53
40 Wall Balls
30 Russian KBS 70/53
20 Wall Balls
10 Russian KBS 70/53
10 Wall Balls
Run 400m



Wednesday

Strength
EMOM for 10 Minutes (Including 0:00)
Even Minute: 3 Hang Power Cleans 75%
Odd Minute: 1 Power Clean+3 Jerks

WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Box Jumps
1 Minute ME Double Unders
1 Minute ME Knee-to-elbow
1 Minute Rest



Thursday

Strength
12 Minutes to work heavy TGU

WOD
For time:
200m Partner Barbell Farmers Walk Buy-in 135/95 (Must hold by the outside of barbell)
then...
Three rounds:
One partner must perform 20 Pull-ups. Other partner performs Burpees until partner competes pull-ups.
Three rounds:
One Partner runs 200m. Other partner performs handstand push ups until partner completes run. If you get burnt out on handstand push ups, hold handstand still partner returns.
then...
Complete 30 total Snatches 115/75, switching every three reps. Partner rests while other partner performs three snatches.



Friday

Strength
Four rounds not for time of:
8 Bench Press 70%
8 Pendlay Row (Heavy)

WOD
For time:
Run 800m
30 HRPU
15 Clusters 135/95
Run 400m
20 HRPU
10 Clusters 135/95
Run 200m
10 HRPU
5 Clusters 135/95





Road to Regionals 2014

Monday

I-
Clean & Jerk
-2x2 @ 70%
-2x2 @ 75%
-1x2 @ 80%
-1x2 @ 85%
Back Squat
-4x3 @ 88%

II-
Five rounds of:
2 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
Rest 45 seconds

Rest five minutes then Row 1k


Tuesday

I-
Hang Snatch
-3x3 @ 65%
-3x2 @ 70%
-2x1 @ 75%
Push Press
-3x5 Heavy Intensity
Butterfly or Kipping Pull-up Practice 10 minutes

II-
For time:
50 Wall Balls
10 Snatches 95/65
40 Wall Balls
10 Snatches 115/75
30 Wall Balls
10 Snatches 135/95


Wednesday

I-
Skill work, dedicate to working on weakness movements at either 40-60% or bodyweight movements. Low intensity.

II-
Rest Day.


Thursday

I-
3-Position Snatch
-2 sets @ 70%
-2 sets @ 75%
-1 set @ 80%
-1 set @ 85%
 Every Minute on the Minute for 7 Minutes (Including 0:00)
2-Position Clean (Floor, knee)+Jerk @ 75% of Best Clean

II-
5 rounds of:
5 Burpees
10 Box Jump Overs
Rest 30 seconds.

rest 5-10 minutes then...

8 Minute AMRAP of:
3 Muscle-ups
6 Deficit HSPU
9 KBS 53/35


Friday

I-
Front Squat
-3x5 @ 80%
Back Squat
-2x10 @ 65%
Strict Pull-ups
-4xfailure

II-
5 Minute AMRAP of:
15 Thrusters 100/65
15 Chest-to-Bar Pull-ups

rest five minutes then...

Row
6x250m Work Rest Ratio 2:1 (If it takes you 1 minute, you rest 30 seconds, etc.)

This week at 911 CrossFit 11/18-11/23

Monday

Strength
Back Squat
-5x5 @ 80%

WOD
3 Minute AMRAP of:
3 Power Cleans 155/105
6 Push-ups
9 Air Squats

rest one minute then...

3 Minute AMRAP of:
3 Front Squats 155/105
6 HRPU
9 Burpees

rest one minute then...

3 Minute AMRAP of:
3 Deadlifts 245/195
6 HSPU
9 Broad Jumps



Tuesday

Strength
Clean & Jerk
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single

WOD
"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups



Wednesday

Strength
EMOM for 6 Minutes:
Snatch Complex:
2 Snatches (Tounch 'n go) + 3 OHS @ 65%

rest then..

Back Squat (Speed)
-5x2 @ 70%

WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climb
20 Overhead Lunges (10 per leg) 45/25
20 Wall Balls



Thursday

Strength
Four rounds not for time of:
5 Push Press @ 75% of Jerk Max
Strict Pull-ups till failure (Scaled: Ring Row till failure, feet on box)

WOD
Five rounds for time of:
20 KB Snatches (10 per arm) 53/35
10 Ring Dips
20 Double-Unders
10 Toe-to-Bar



Friday

Strength
Three-position Clean
-5 sets @ 80%
Front Squat
-3x3 @ 85%

WOD
12 Minute AMRAP of:
5 Snatches 115/75
10 Burpee Box Jumps
100m Farmer's Walk 53/35 (each hand)

This week at 911 CrossFit 11/11-11/15

In observance of Veteran's Day, we will only have three classes:

530am Boot Camp.

630am CrossFit

830am CrossFit

and most importantly, thank a vet.

Monday

Strength 

None

WOD

"Murph"

For time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

"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

Strength
Push Press
-5x5 (Increase weight every set)

WOD
Buy in:
15 Deadlifts @ 275/155
Then 5 rounds of the couplet:
10 HSPU
10 KBS 53/35
Cash out:
1,000m Row



Wednesday

Strength
Clean
-2x3 @ 65%, 75%
-2x2 @ 80%, 85%
Squat
-2x8 @ 75%

WOD
5 Minute AMRAP of:
1 Rope Climb
15 Wall Balls
15 Ball Slams

rest two minutes then...

5 Minute AMRAP of:
3 Muscle-ups (Scaled: 6 Big Fat Pull-ups)
6 Clusters (Clean+Thrusters) 115/75

Coaching Notes: Big Fat Pull-ups are a pull-up where you try to kip so hard that you end up at the waist. Think of a chest-to-bar on steroids. This will teach you how hard you need to explode upwards in order to perform a Muscle-Up. Demonstrated here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=42



Thursday

Strength
EMOM for 8 Minutes
-3 Hang Power Snatch @ 70%

WOD
Three rounds for time of:
400m Run
10 Burpee Box Jumps
20 Russian KBS 70/53
30 HRPU



Friday

Strength
15 Minutes to attempt Jerk 1rm

WOD
14 Minute AMRAP of:
1 Barbell Complex:
-3 Deadlifts+3 Hang Cleans+3 Front Squats+3 Push Presses+3 Back Squats 155/105
10 Double Unders
10 KB Snatches (5 per arm) 53/35
10 Double Unders

Coaching Notes: The complex must be performed without dropping the barbell until completion. If using 65# plates, use a 15lb form bar with a 25lb plate on each side. Dropping a 45lb bar with 10lbs on each side (because you end with back squats) will destroy a lot of plates.