This week at 911 CrossFit 6/23-6/27

Monday

Strength
Snatch
-Find a new 1rm. If you're a beginner, work on technique.

WOD
"Mary"
Five rounds for time of:
5 HSPU
10 Alternating pistols (5 each leg)
15 Pull-ups



Tuesday

Strength
Clean & Jerk
-Find a new 1rm. If you're a beginner, work on technique.

WOD
"DT"
Five rounds for time of:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Power Jerks 155/105


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



Wednesday

Strength
None

WOD
"The Ghost"
Six rounds of:
1 Minute Row
1 Minute Burpees
1 Minute Double-Unders
1 Minute Rest



Thursday

Strength
Bench Press
-Find a new 3rm

WOD
10 Minute AMRAP of:
400m Run Buy-in
then amrap of:
7 Ring Dips
7 KBS 53/35
7 Thrusters 95/65
At 10:00 Run 400m



Friday

Strength
Back squat
-Find a new 3rm

WOD
200m Overhead Med Ball Lap (around entire building)
then three rounds of:
1 Wall Climb
10 Wall Runs (Shoulder taps, 5 per shoulder)
20 Wall Balls
10 Ball Slams

This week at 911 CrossFit 6/16-6/20

Monday

Strength
Squat Snatch
-3x1 @ 90%
Snatch Push Press+Snatch Balance

WOD
15 Minute Cap:
10 Power Cleans 155/105
1 HSPU
9 Power Cleans
2 HSPU
8 Power Cleans
3 HSPU...
Continue pattern until 1 Power Clean and 10 HSPU



Tuesday

Strength
Squat Clean & Jerk
-4x1 @ 90%

WOD
12 Minute AMRAP of:
400m Run
10 Burpee Box Jumps
10 Toe-to-Bar



Wednesday

Strength
Back Squat
-5x3 @ 88%

WOD
Four rounds for time of:
7 Deadlifts 305/185
14 Wall Balls
21 Double Unders



Thursday

Strength
Bench Press
3x5 @ 80%
-1xfailure @ bodyweight
Dumbbell Row
-4x8 (per arm), heavy

WOD
15-12-9-6-3
Chest-to-Bar Pull-ups
Box Jumps
HRPU



Friday

Strength
Work up to a heavy single either Snatch or Clean & Jerk. No more than 3 failed attempts.

Team WOD
For time, Complete:
-1000m Relay Run. (You will complete laps around our building. Start and finish line is the speed bump. Every lap you switch relay style. Five laps total.)
-50 Med Ball Sit-ups. (Feet must touch, med ball must be passed every sit-up. 20/12. 50 total sit-ups, 25 each)
-8 Rope Climbs (Take turns or don't, strategy is up to you).
-10 Tire flips. (Take turns flipping tire)

This week at 911 CrossFit 6/9-6/13

Monday

Strength
2-Position Squat Snatch
-3 sets @ 85%
Snatch Push Press+Overhead Squat
-3x5+5 @ 70% of snatch

WOD
15 Minute AMRAP
Overhead Plate Carry 45/25 (Front door, go right, enter garage)
25 Push-ups, touch chest to plate
10 Burpee Pull-ups



Tuesday

Strength
2-Position Squat Clean
-3 sets @ 90%
Push Press+Power Jerk
-3x2+1 @ 85% of Jerk 1rm

WOD
12 Minute AMRAP of:
10 Russian KBS 70/53
15 Goblet Squats 53/35
20 Double-Unders



Wednesday

Strength
Back Squat
-5x3 @ 85%

WOD
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips



Thursday

Strength
Close-Grip Floor Press
-4x10 @ 65% of Bench Press
Barbell Row
-4x10

WOD
4 Minute AMRAP of:
100m Sprint
2 Rope Climbs

Rest one minute then...

4 Minute AMRAP of:
5 Thrusters 95/65
10 Ball Slams
at 4:00 Row 1k



Friday

Strength
Snatch
-3x2 @ 85%
Clean & Jerk
-3x2 @ 85%

WOD
3 Rounds for time of:
10 Box Jumps
10 Deadlifts 265/155
20 KB Snatches (10 per arm) 45/25
20 Pistols (10 per leg)

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

Monday

Strength WOD
3-Position Squat Snatch
-3 Sets @ 80%
Snatch Balance
-3x2 @ 70%

WOD
"Running Fran"
21-15-9
Thrusters 95/65
Pull-ups
Run 400m (Run stays 400m every round)



Tuesday

Strength WOD
3-Position Squat Clean
-3 sets @ 80%
Push Press+Split Jerk
-3 sets @ 80% of Jerk 1rm

WOD
10-9-8-7-6-5-4-3-2-1
Dead-lift 225/135
Box Jump
Toe-to-Bar



Wednesday

Strength WOD
Back Squat
-5x3 @ 80%

WOD
10 Minute AMRAP of:
5 HSPU
100m Sprint
5 Wall Climbs
1 Rope Climb



Thursday

Strength WOD
Bench Press
-4x5 @ 85%
Strict Ring Pull-ups
-4 sets till failure

WOD
Three rounds for time of:
500m Row
30 Wall Balls
30 Sit-ups



Friday

Strength WOD
Work up to a max either Clean & Jerk or Snatch

WOD
For time:
100m Farmer's Walk 70/53 (each hand)
10 Tire Flips
20 Hang Power Cleans 135/95
30 Double-Unders
20 HRPU
10 Burpees
100m Farmer's Walk 70/53 (each hand)

This week at 911 CrossFit 5/26-30

Memorial Day Hours:

Please note, we will only have two classes, one at 8:30am and one at 5:30pm. Remember those that have made the ultimate sacrifice fighting for our freedoms.

Monday

WOD
"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Rx: 20lb vest

Service members, represent your branch.


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
Jerk
-5x2 @ 85% of last week's heavy single

WOD
Three rounds of:
10 Strict Pull-ups
10 Single Arm Strict KB Press 53/35
then immediately...
Three rounds of:
200m Row
15 Burpees



Wednesday

Strength
High Hang Clean
-2x2 @ 70%
Below Knee Clean
-2x2 @ 80%
Clean
-2x2 @ 85%
Front Squat
-3x2 @ 88%

WOD
For time:
20-15-10-5
Box Jump Overs
Wall Balls
KBS 53/35



Thursday

Strength
Bench Press
-4x6 @ 80%
Dumbbell Row
-4x10, heavy

10 Minute AMRAP of:
100m Sprint
1 Rope Climb
5 Hang Power Cleans 155/105
10 Ball Slams



Friday

Strength
Snatch
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%
-1x1 @ 95%
Clean & Jerk
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%
-1x1 @ 95%

WOD
5 Minute AMRAP of:
5 Barbell Burpees
5 Deadlifts 245/135

rest one minute then...

5 Minute AMRAP of:
10 Overhead Lunges 45/25
20 Russian Twists
at 5:00, Run 400m

This week at 911 CrossFit 5/19-5/23

Monday

Strength
Snatch+Hang Snatch
-4 sets @ 75%
Snatch Balance
-4x2 @ 80%
Back Squat
-3x6 @ 80%

WOD
8 Minute AMRAP of:
5 Deadlifts 245/135
10 Barbell Burpees (5/side)
5 Toe-to-Bar
At 8:00, Run 400m



Tuesday

Strength
Split Jerk
-15 Minutes to work to a heavy single
Push Press
-3x5 @ 80%

WOD
12 Minute AMRAP of:
500m Row Buy-in.
10 Kettlebell Hang Clean & Press 35/20 (per hand)
20 Double-Unders



Wednesday

Strength
Clean+Hang Clean
-4 sets @ 75%
Front Squat
-3x3 @ 85%

WOD
3 Minute AMRAP of:
5 Russian KBS 70/53
5 Box Jumps

Rest one minute then...

3 Minute AMRAP of:
6 Wall Balls
6 Ball Slams

Rest one minute then...

3 Minute AMRAP of:
7 Goblet Squats 70/53
7 Lunges (7 each leg)



Thursday

Strength
Close-Grip Bench Press
-4x8 @ 70% of Bench 1rm
Strict L Pull-ups
-4x Failure
Skin The Cat
-3x5

WOD
10 Minute AMRAP of:
7 Deficit HSPU 45/25 (The plates you'll put your hands on)
7 Muscle-ups (Scaled: 7 Chest-to-Bar Pull-ups, 7 Ring Dips)
7 Reverse Crunches



Friday

Strength
Snatch
-1x3 @ 75%
-1x2 @ 80%
-1x1 @ 85%
-1x1 @ 90%
Clean & Jerk
-1x3 @ 75%
-1x2 @ 80%
-1x1 @ 85%
-1x1 @ 90%

WOD
5 Minute AMRAP of:
100m Sprint
50m Farmer's Walk 70/45 (per hand)

rest two minutes then...

5 Minute AMRAP of:
5 Thrusters 135/95
2 Rope Climbs

Finisher: 25m Tire Flip, as heavy as possible

This week at 911 CrossFit 5/12-5/16

Big CONGRATS to Monchi and Allen who had there first CrossFit Regional appearance this year! Both athletes started their CrossFit career at 911 CrossFit and have since moved to Miami and Tallahassee. Be sure to congratulate them on their stellar performance this weekend.

Now we root on for Lynn Johnson who will competing at the CrossFit Games this July!

Be sure to check out the board to see who's competing in what with all the competitions coming up this summer. Also, if your name isn't there, add it! We want to cheer you on and support you every step of the way to lead you to success!

Monday

Strength
Snatch
-3x3 @ 70%
Snatch BTN (Behind-the neck) Push Press+Overhead Squat
-3x3+3 @ 80% of Snatch
Back Squat
-1x20 @ 60% of 1rm

WOD
10 Minute AMRAP of:
1 Cluster (Clean+Thruster) 135/95
3 Pull-ups
2 Clusters
6 Pull-ups
3 Clusters
9 Pull-ups
4 Clusters....
Repeat the pattern of an additional cluster and 3 additional pull-ups per round.



Tuesday

Strength
Power Clean+Power Jerk
-2x3 @ 70%
-3x2 @ 80%

WOD
For time:
10 Hang Squat Snatches 115/75
Run 800m
30 KB Snatches 53/35 (total, 15 per arm)
Run 800m
50 HRPU



Wednesday

Strength
None

WOD
"Adam Brown"
2 Rounds for time:
24 Reps 295/205lb Deadlift
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Reps 195lb/105lb Bench Press
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Cleans 145/75lbs


Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.
He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.



Thursday

Strength
Strict Press
-4x5 @ 80% of 1rm
Barbell Row
-4x10, heavy

WOD
For time:
100m Sprint
10 Ring Dips
20 HSPU

100m Sprint
30 T2B
40 Pistols

100m Sprint
50 Push Press 95/65
60 V-ups

100m Sprint
70 Double Unders

800m Row



Friday

Strength
Squat Clean+Jerk
-3x3+1 @ 70%
-2x2+1 @ 80%

WOD
"Lucky Sevens"
Seven minute AMRAP of:
7 Box Jumps 24"/20"
7 Burpees
7 KBS 53/35