This week at 911 CrossFit 3/17-3/21

All 911 CrossFit members show up to The Pub on St. Patricks day between 7:30-10pm! Wear your favorite 911 shirt and receive a special gift.

Monday

Strength
Back Squat
-3x3 @ 90%
Deadlift
-3x1 @ 95%

WOD
"Leprechaun's Revenge"
12 Minute AMRAP of:
20 Burpees (10 if wearing green)
10 Thrusters 95/65
5 Pull-up+Toe to bar. (1 Rep equals=1 Pull-up then toe to bar)



Tuesday

Strength
Snatch
-2x2 @ 70%
-1x1 @ 85%
-3x1 @ Heavy Single (Based on how 85% went)

WOD
For time:
Run 800m
four rounds of:
7 HSPU
7 Box Jumps
7 KBS 53/35
then...
Run 400m



Wednesday

Strength
Jerk
-5x2 @ 80%
Push Press
-3x5 @ 80%

WOD
AMRAP
From 0:00-5:00:
6 Hang Power Clean 165/100
6 KB Snatch (per arm) 53/35
From 5:00-10:00
12 Wall Balls
12 Double-Unders



Thursday

Strength
12 Minutes to work on Heavy TGU

WOD
With 20 Minutes on the clock:
Five rounds, four stations
1 Minute-Row 200m
1 Minute- Complex 3-Position Squat Clean+3 Front Squats+3 Jerks @ 80% of Clean 1rm
1 Minute- Sprint 200m
1 Minute- 20 Russian KBS 70/53
At the top of the minute, perform the work at each station. You should have several seconds after completing the station's task before the next minute. Use this time to rest/prepare for the next station. The idea is to perform each task at 100% effort.



Friday

Strength
Clean & Jerk
-15 Minutes to work up to a new max

WOD
CrossFit Open 14.4

This week at 911 CrossFit 3/10-3/14

Monday

 
Strength
Back Squat
-3x4 @ 85%
Deadlift
-2x3 @ 90%

WOD
Three rounds of:
400m Run
12 Clusters 135/95
12 Pull-ups



Tuesday

Strength
Snatch
-2x2 @ 80%
-3x1 @ 85%

WOD
For time:
10 Box Jumps 24"/20"
1 KBS 70/53
9 Box Jumps
2 KBS
8 Box Jumps
3 KBS
7 Box Jumps
4 KBS...
continue pattern until...
1 Box Jump
10 KBS



Wednesday

Strength
"Sally Up" Squat Challenge 135/95

WOD
5 Rounds for time of:
5 Hang Power Clean 155/105
5 Toe-to-Bar
Cash out: 50 Double-unders

Thursday

Strength
Bench Press
-4x5 @ 80%
Pendlay Row

WOD
12 Minute AMRAP of:
7 HSPU
7 Deadlift
7 Muscle-ups
Cash-out: 500m Row



Friday

Strength
Clean & Jerk
-2x2 @ 80%
-3x1 @ 85%

WOD
CrossFit Open 14.3

This week at 911 CrossFit 3/3-3/7

Monday

Strength
Back Squat
-3x5 @ 80%
Deadlift
-2x5 @ 85%

WOD
Descending 12 Minute AMRAP of:
Barbell Complex: 135/95
-8 Deadlifts
-8 Power Cleans
-8 Front Squats
-8 Push Presses
-8 Back Squats
200m Run (Single Building, same door)
***Every round, subtract one rep from the barbell complex. So the second round, every exercise will be 7 reps. There will be a 5 burpee penalty every time the barbell is dropped before the complex is finished.



Tuesday

Strength
2-Position Snatch (Floor, High hang)
-5 sets @ 80%

WOD
7 Minute AMRAP of:
500m Row Buy-in
then...
5 Snatches 115/75
10 Barbell Burpees (total)

rest one minute then...

5 Minute AMRAP of:
200m Row Buy-in
then...
7 Box Jumps
7 Chest-to-Bar Pull-ups



Wednesday

Strength
Close-grip Bench Press (Shoulder width)
-4x8 @ 70% of Bench
Barbell Row
-4x10, heavy but perfect form.

WOD
5 Rounds for time of:
10 Double-unders
20 Wall Balls
20 KBS 53/35



Thursday

Recommended Rest day for Open Athletes

Strength
Below Knee Clean
-5x2 @ 80%

WOD
14 Minute AMRAP of:
15 Deadlifts 185/115
10 Shoulder-to-Overhead 185/115
5 Burpees
1 Rope Climb
400m Run



Friday

Strength
Overhead Squat
12 Minutes to find a heavy single

WOD
CrossFit Open WOD 14.2

This week at 911 CrossFit 2/24-2/28

Monday

Strength
Back Squat
-3x6 @ 75% of 1rm
Deadlift
-2x5 @ 80% of 1rm

WOD
6 Minute AMRAP of:
5 Box Jumps 30"/24"
3 Cleans 225/135

rest two minutes then...

6 Minute AMRAP of:
5 Double Unders
3 Thrusters 185/115



Tuesday

Strength
3-Position Snatch
-4 sets @ 75%

WOD
Three rounds for time of:
200m Suicide Sprint (Speed bump and back twice)
20 Wall Balls
15 Burpees
10 Power Snatches 115/75



Wednesday

Strength
Strict Press
-4x6 @ 75% of 1rm
Strict Pull-up (Or assisted pull-up)
-4 sets till failure

WOD
12 Minute AMRAP of:
Buy-in: 400m Run
15 Russian KBS 70/53
15 Pull-ups
15 HSPU
when clock hits 12:00, run 400m



Thursday

Rest day for all Open athletes.

Strength
3-position Clean
-4 sets @ 70%

WOD
Five rounds of:
250m Row
30 Squats
20 HRPU
10 Toe-to-bar
5 Box Jumps



Friday

Strength
12 Minutes to work on TGU

Open athletes- strategy, thorough warm-up, mobility, etc.

WOD
Open Workout 14.1. CrossFit HQ will announce Thursday.



Road to Regionals 2014

Practice skills! Don't go crazy this week! Take Thursday off if you plan on doing the WOD on Friday. The whole weeks WODs are planned to be light enough intensity with common movements that will be seen in the Open on Friday. Perform WODs at 90%ish intensity Monday, 80%ish Tuesday, 70%ish Wednesday, Thursday off.

This week at 911 CrossFit

Monday

Strength
Back Squat
-4x8 @ 70% of last weeks 1rm (or current 1rm)

WOD
12 Minute AMRAP of:
5 Box Jumps
5 Deadlifts 245/135
10 Double-Unders
10 Kettlebell Thrusters 53/35 (per hand)



Tuesday

Strength
Snatch
-15 minutes to work up to a heavy single (Doesn't have to be a max, just your day's best)

WOD
Three rounds of:
400m Row
12 Toe-to-Bar
12 Sit-ups
12 Burpees
12 Ball Slams
200m Run (Entire our building)
*Note: Run/Row can be swapped in event of big class



Wednesday

Strength
Floor Press
-3x10 @ 65-70% of Bench Press 1rm
Parallel Ring Row (Feet on Box)
-4x10

WOD
Three rounds of:
3 Rope Climbs
100m Farmer's Walk 53/35 per hand
100m Sprint
10 Squat Cleans 135/95



Thursday

Strength
Power Clean
-1x3 @ 75%
-1x2 @ 80%
-4x1 @ 85%

WOD
10 Minute AMRAP of:
5 Pistols Left Leg
5 Russian KBS Left arm only 53/35
5 Pistols Right Leg
5 Russian KBS Right arm only 53/35
10 Pull-ups



Friday

Strength
Weakness:
Choose either Overhead Squat or Front Squat (Depending on your weakness/skill)
-4x5 @ 70% (of relevant olympic lift 1rm) with 1 second pause at bottom.

WOD
Five rounds of:
4 Barbell Burpees (Total)
8 Hang Power Snatch
12 HRPU
16 Wall Balls
Time Cap: 15 Minutes



Road to Regionals


It's 10 days to the Open. No need to max out or go crazy insanely heavy. Use this week to do the WOD's at light intensities, not 100%.
Also, HQ is strongly hinting at triple unders and gymnastic movements. Practice both double unders and triple unders all week. Also, hspu, and definitely muscle-ups.

This week at 911 CrossFit 2/10-2/14

Monday

Andrey Malanichev squatted 1,014lbs with zero equipment to set a raw squat world record this weekend.

Strength
15 Minutes to find a 1RM Back Squat

WOD
15-12-9
Thrusters
L Pull-ups
Burpee Broad Jumps



Tuesday

Strength
Snatch High Pull+Snatch (This equals one rep)
-3x2 @ 70%
-2x2 @ 75%

WOD
Three rounds of:
1 Minute ME Hang Power Cleans 135/95
1 Minute ME Row
1 Minute ME Deadlift 135/95
1 Minute ME KB Step-ups 53/35 (each hand)
1 Minute Rest



Wednesday

Strength
Bench Press
-4x5 @ 80%
Pendlay Row
-4x10 @ as heavy as possible with good form

WOD
For time:
Run 200m (Single Building)
21 HSPU
21 KBS 53/35
Run 200m
15 HSPU
15 KBS 53/35
Run 200m
9 HSPU
9 KBS 53/35



Thursday

Strength
Clean
-2x2 @ 75%
-3x1 @ 80%, 85%, 88%

WOD
12 Minute AMRAP of:
3 HRPU
3 KB Cleans (Total) 53/35
3 Chest-to-bar Pull-ups
6 HRPU
6 KB Cleans (Total)
6 C2B Pull-ups
9 HRPU
9 KB Cleans (Total)
9 C2B Pull-ups
12 HRPU....
Keep increasing by 3 reps per round.



Friday

Strength
Overhead Squat
-5x3 @ 85% of Snatch 1rm

WOD
For time:
Run 400m
1 Rope Climb
6 Pistols (per leg)
12 Double-Unders
2 Rope Climbs
12 Pistols (per leg)
24 Double-Unders
3 Rope Climbs
18 Pistols (per leg)
48 Double-Unders




Road to Regionals 2014

Monday

I-
Monday's WOD


Tuesday

I-
Warm-up, mobility, flexibility

II-
EMOM for 5 Minutes
3-Position Snatch @ 70%

Four rounds of:
30 Seconds max Hang Power Cleans at 135/95
30 Seconds rest
30 Seconds max Shoulder-to-Overhead at 135/95
30 Seconds rest

III-
Open WOD 13.5 Modified
5 Minute AMRAP of:
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

then...

Row 1k


Wednesday

I-
Warm-up, mobility, flexibility

II-
Front Squat
EMOM for 9 Minutes
3 reps @ 85% of Clean 1rm

Clean Touch 'n Go reps
-2x5 @ 115
-2x5 @ 135
-2x5 @ 155

III-
Pick a movement you suck at from this list:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png

5 Minute AMRAP of:
5 Jump-over-Box jumps
5 Toe-to-Bar
5 Weakness movement at decent weight.

rest then...

Open WOD
7 Minute AMRAP
Burpees


Thursday

I-
Rest


Friday

I-
Snatch Complex:
Power Snatch+Full Snatch+4 OHS
-5 sets @ 80%

Back Squat
-5x3 @ 85%

II-
Three rounds of:
5 Muscle-ups
7 Clusters 155/105
Row 300m

Rest then...

Three rounds of:
30 Target Wall Balls
30 Double-unders

This week at 911 CrossFit 2/3-2/7

Monday

Strength
Back Squat
-4x5 @ 88% (or +10lbs from last week if you haven't been following the cycle)
-1x As many as possible, 90%

WOD
12 Minute AMRAP of:
5 Clusters 135/95
10 Burpee Pull-ups
15 Double-Unders



Tuesday

Strength
2 Segment Snatch Deadlift+Power Snatch+Snatch
-2 sets @ 65%
-2 sets @ 75%
-1 set @ 80%

WOD
Four rounds for time of:
400m Run
15 Deadlifts 245/135
30 Sit-ups



Wednesday

Strength
5 rounds not for time:
Max Reps Bench Press Rx: Bodyweight/.75xBodyweight
10 Barbell Rows

WOD
Three rounds for time of:
5 Wall Climbs
5 Wall Runs
5 HSPU

then immediately...

Four rounds of:
12 KB Snatch (6 per arm) 70/53
20 Russian KBS 70/53



Thursday

Strength
Two Position Clean (Floor, high hang)
-5x2 @ 75% (Perform two, two position cleans per set. Technically four cleans)

WOD
10 Minute AMRAP of:
Sprint 100m
10 Barbell Lunges (in front rack) 115/75
10 Shoulder-to-Overhead 115/75

Rest two minutes then...

Row 1k



Friday

Strength
Front Squat
-5x3 @ 90% of Clean 1rm

WOD
10 Rounds for time of:
7 Box Jumps
7 Wall Balls
7 Burpees






Road to Regionals 2014

Monday

I-
Do the WOD


Tuesday

I-
Warm up, flexibility, mobility

II-
Work up to a heavy snatch triple

EMOM For 5 Minutes (Including 0:00)
5 Hang Power Cleans, 5 Front Squats

Shoulder-to-Overhead
30 seconds ME
60 seconds rest
Start with 95/65 and add 10 pounds every round. Repeat until you can no longer perform at least 3 reps.

III-
9-6-3
Muscle-ups
Snatch 135/95

rest then...

Five rounds of:
10 Double Unders
10 Box Jump overs
Rest 30 seconds


Wednesday

I-
Warm up, flexibility, mobility

II-
Power Clean
-5x3 @ 70%, 75%, 80%, 80%, 85%
-1x10 @ 50%

III-
Competition Simulation

Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

rest then...

Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Thursday

I-
Rest

Friday

I-
Warm up, flexibility, mobility

II-
Snatch
-2x3 @ 65%
-2x2 @ 75%
-3x1 @ 85%

Back Squat
-1x5 @ 75%
-2x5 @ 80%
-2x3 @ 85%

III-
6 Minute AMRAP of:
3 Muscle-ups
10 Box Jump Over 24"/20

rest then...

6 Minute AMRAP of:
5 Deficit HSPU 25lb plate
15 Double-unders
5 Pistols (per leg)