This week at 911 CrossFit 5/5-5/9

Monday

Strength
15-20 Minutes to find a new Snatch 1rm

WOD
CrossFit Regionals Event #2- "Nasty Girls V2"
Three rounds for time of:
50 Pistols, alternating (25 per leg)
7 Muscle-ups
10 Hang Power Cleans 175/115



Tuesday

Barbell Club 5:30pm in the back

Strength
Back Squat
-3x2 @ 90%
Strict Press
-3x5 @ 80%

WOD
10 Minute AMRAP of:
Sprint 100m
10 OHS 95/65
10 Box Jumps
10 Two Handed Kettle-bell Swing 106/70

Gymnastic Finisher:
Tabata Hollow Rock/Plank (alternate between rounds)



Wednesday

Strength
Clean+Push Press+Jerk
-4 sets @ 80%

Skill Work:
Partner Handstand holds (spot each other)

WOD
CrossFit Regionals Event #4
For time:
21-15-9-6-3
HSPU
Front Squats (195/125)
Burpees



Thursday

Strength
Bench Press
-3x3 @ 85%
-1xBodyweight, max reps
Strict Ring Pull-ups (Scaled, Strict Ring Rows, feet on box)
-4xFailure

WOD
Cardio Gone Bad
Three rounds:
1 Minute Max Effort Row
1 Minute Max Effort Double Unders
1 Minute Max Effort Bike, high gear
1 Lap Around the building
Each round will start 2 minutes after lap starts. Faster run=more rest



Friday

Strength
15-20 Minutes to find Back Squat or Front Squat 1rm

WOD
CrossFit Regionals Team Event #4
Make teams of three people.
Complete:
50 Thrusters 135/95
10 Rope Climbs
40 Thrusters
8 Rope Climbs
30 Thrusters
6 Rope Climbs
Tag in, tag out style. When you're tired, switch.

This week at 911 CrossFit 4/28-5/2

Save the Date! Raid 6 August 22-24, Miami Beach Convention Center at the EFX Fitness Expo!
http://www.efxexpo.com/

Monday

Strength
Snatch Complex:
Squat Snatch+Hang Squat Snatch+Overhead Squat+3 BTN (Behind the neck) Snatch Push Press
-4 sets @ 70%
Back Squat
-3x4 @ 85%

WOD
Four rounds of:
300m Row
Kettlebell Complex 53/35*:
Left Arm
-5 Russian KBS
-5 KB Snatch
-5 KB Clean & Press
Right Arm
-5 Russian KBS
-5 KB Snatch
-5 KB Clean & Press
10 Strict Chin-ups (Scaled: Ring rows, feet on box)
*Kettlebell dropped mid-complex, 3 burpee penalty



Tuesday

Barbell Club 5:30pm, Meet Adam in the Back (Olympic Weightlifting)

Strength
Clean & Jerk
-5x3+1 (3 Squats Cleans then 1 Jerk)

WOD
For time:
50 Double-Unders
20 Deadlifts 275/135
50 Double-Unders
20 Hang Power Cleans 185/95
50 Double-Unders
20 Deadlift+Hang Power Clean 135/65
50 Double-Unders
Use 31mm Beater Barbell


Wednesday

Strength
Snatch
-5x3 @ 80%

WOD
Ten rounds for time:
"Bulger"
150m Run (Front door, run to right about the short end of the building, into garage)
7 Chest-to-Bar Pull-ups
7 Front Squats 135/95
7 HSPU
Time Cap: 20 Minutes

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.


Thursday

Strength
Four round not for time of:
6 Floor Press @ 80% of Bench Max
6 Pendlay Row

WOD
10 Minute AMRAP of:
15 Wall Ball Shots
15 Ball Slams
15 Burpees
15 Toe-to-Bar
at 10:00...100 Sit-ups



Friday

Strength
Snatch
-5x1 @ 90%
Back Squat or Front Squat
-3x1 @ 90%

WOD
Three rounds of:
100m Farmer's Walk (Combined weight in each hand=bodyweight)
20 Goblet Lunges (10 per leg, hold one weight at your chest)
then immediately...
Three rounds of:
10 Box Jumps
10 American KBS 70/53
10 Kettlebell Sumo-Deadlift High Pull 70/53

This week at 911 CrossFit 4/21-4/25

Monday

Strength
3-Position Snatch
-4 sets @ 75%
Back Squat
-3x6 @ 80%

WOD
For Time:
40-30-20-10
Target Wall Balls
Row for calories



Tuesday

Strength
3-Position Clean
-4 sets @ 75%

WOD
From 0:00-8:00
3-6-9-12-15....
Power Clean 135/95
HSPU
8:00-9:00
Max rep Deadlifts
9:00-
Run 800m



Wednesday

Strength
2-Position Snatch
-5 sets @ 80%

WOD
"Barbara"
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Time cap: 20 Minutes



Thursday

Strength
Four rounds not for time:
8 Close-grip Bench Press @ 70%
8 Barbell Rows

WOD
EMOM for 5 Minutes (Including 0:00)
Sprint 100m (Speed bump and back)
Rest two minutes then...
7 Minute AMRAP:
3 Wall Slides
5 Shoulder-to-Overhead 135/95
7 Russian KBS 70/53



Friday

Strength
Snatch
-5x1 @ 85%
Back Squat or Front Squat
-Work up to a heavy single

WOD
Get as far as possible in 15 Minutes:
Barbell Chipper 115/75
5 OHS
Run 200m
10 Thrusters
Run 200m (Front door, half the building, in garage door)
15 Snatches
Run 200m
20 Clean & Jerks
Run 200m
25 Back Squats
Run 200m

This week at 911 CrossFit 4/14-4/18

Monday

Strength WOD

High-hang Squat Snatch

-3x3 at 70%

Back Squat

-3x8 at 75%

WOD

RAID wod

10 min. AMRAP

30 Wall-ball buy in

12 Shoulder to Overhead 115/75

12 Toe-to-bar

12 Deadlift 225/165

Tuesday

Strength WOD

Power Clean

-5x3 at 70%

WOD 

3 Rounds for time:

500m Row

30 Hand-release push-ups

15 Burpee box jump-overs

Wednesday

Strength WOD

Below Knee Hang Squat Snatch

-4x2 at 75%

WOD

12 min. AMRAP

200m Suicide sprint (speed bump and back twice)

2 Rope climbs

5 Tire flips

25m Overhead lunge with plates 45/25

Thursday

Strength

Bench Press

-3x5 @ 80%

WOD

F.R.E.A.K

WOD consists of first rounds of Fran, Eva, Annie and Kelly

For time:

21 Thrusters 95/65

21 Pull-ups

Run 800m

30 KBS 53/35

30 Pull-ups

50 Double-unders

50 Sit-ups

Run 400m

30 Box jumps 24in/20in

30 Wall-balls

Friday

Strength WOD

Squat Snatch

-5x1 at 80%

Back Squat or Front Squat

-Work up to heavy single

WOD

EMOM (0:00-5:00)

Barbell Complex 135/95

-3 Deadlifts + 3 Hang cleans + 3 Front squats 

Remaining time between minutes- Jump rope singles

EMOM (6:00-10:00)

Barbell Complex 95/65

- 1 Clean + 3 Push-press + 3 Alternating Split-jerk

Remaining time between minutes- Burpees

**After the complex at 5:00 use the time before 6:00 to change weights

This week at 911 CrossFit 4/7-4/11

ATTENTION! This weekend is our FIFTH Raid Competition at the Europa Fitness Expo! Friday and Saturday we'll be closed. You can still register as a judge at www.raid-games.com! See you there!

Monday

Strength

Squat Snatch

-5x1 @ 85%

Back Squat

-2x10 @ 70%

WOD

"Helen"

Three rounds for time of:

Run 400m

21 KBS 53/35

12 Pull-ups

Tuesday

Strength

12 Minutes to work up to a heavy Power Jerk single

WOD

5 Minute AMRAP
20 Double-unders
20 Wall balls

rest two minutes then...

5 Minute AMRAP
5 Barbell-facing Burpees
5 Hang Squat Snatch 95/65

then...

Row 800m

Wednesday

Strength

None

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1

1 1/2 Body-weight Deadlift

Body-weight Bench Press

3/4 Body-weight Clean

Thursday

Strength 

Power Snatch

-4x3 @ 70%

WOD

5 Rounds for time of:
30 Double Unders
15 Goblet Squats 70/53
5 Shoulder to Overhead (135/95)

Friday

Strength

Squat Clean

-5x1 @ 85%

WOD

F.R.E.A.K.
WOD consists of first rounds of Fran, Eva, Annie, and Kelly
For time:
21 Thrusters 95/65
21 Pull-ups
Run 800m
30 KB Swings
30 Pull-ups
50 Double unders
50 Sit-ups
Run 400m
30 Box Jumps (24'')
30 Wall Ball 20/12

This week at 911 CrossFit 3/31-4/4

Monday

Strength
Squat Snatch
-4x2 @ 80%
Back Squat
-3x10 @ 65%

WOD
For time:
10 Burpee Box Jumps
Medium Route Run (Formerly known as the 400m run. Out the front door, both buildings to garage door)
10 Burpee Box Jumps
20 Pull-ups
Medium Route Run
10 Burpee Box Jumps
20 Pull-ups
30 Wall Balls
Medium Route Run



Tuesday

Strength
Split Jerk
-5x1 @ 85%
Push Press
-3x5 @ 75%

WOD
12 Minute AMRAP of:
5 Rope Climb Buy-in
100m Sprint
10 Kettlebell Ground to Overhead (5 per arm) 53/35
50m Broad Jump (Half way speed bump and back)



Wednesday

Strength
None

WOD
"Seven"
Seven rounds for time of:
7 HSPU
7 Thrusters 135/95
7 Knees-to-elbow
7 Deadlift 245/145
7 Burpees
7 KBS 70/53
7 Pull-ups
Time Cap: 35 Minutes


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


Thursday

Strength
Power Snatch
-5x2 @ 75%

WOD
10 Minute AMRAP of:
40 Double-Unders*
30 HRPU
20 Sit-ups
*Record misses, whether it's double-unders or singles. Every miss=1 Man Maker as soon as 10 minutes is over.



Friday

Strength
Squat Clean
-4x2 @ 80%
Back Squat
-3x5 @ 80%

WOD
Five rounds of:
200m Row
Barbell Complex:
-10 Front Squats, 10 Barbell Lunges (Front Rack), 10 Shoulder-to-Overhead 95/65

This week at 911 CrossFit 3/24-3/28

Monday

Strength
15 Minutes to find a Back Squat 1rm

WOD
10 rounds for time of:
5 Chest-to-bar Pull-ups
10 HRPU
15 Jumping Air Squats



Tuesday

Strength
Snatch
-3x1 @ 80%
-2x1 @ 85%
-2x1 @ 90%

WOD
For time:
Three rounds of:
2 Rope Climb
7 Hang Power Cleans 155/105
then immediately:
Three rounds of:
100m Farmer's Walk 53/35
10 KB Thrusters 53/35



Wednesday

Strength
None

WOD
"Chad's Chipper"
For time:
10 Wall Climbs
20 Box Jumps
30 Wall Balls
40 Double-Unders
50 Walking Lunges (25 per leg)
40 Russian KBS 70/53
30 Knees to Elbow
20 Pull-ups
10 Burpees



Thursday

Strength
Clean & Jerk
-5x3+1 (3 Cleans and 1 Jerk) @ 75%

WOD
Three rounds for time of:
Medium Route Run (out front door, around mattress place, through garage door)
10 HSPU
16 Pistols (8 per leg)
6 Ground-to-Overhead 135/95

then immediately: 500m Row



Friday

Strength
15 Minutes to work on OHS Heavy Single

WOD
CrossFit Open 14.5