This week at 911 CrossFit

Monday 

Strength
RAID wod #2
15 Minutes to find a max Overhead Squat (use a rack)

WOD
RAID wod #1
10 Minute AMRAP of:
20 Calorie Row
10 KB Snatches 55/35
10 Box Jumps
10 Chest-to-bar Pull-ups/Chin-to-bar pull-ups



Tuesday

Strength
Complex:
Power Clean+Front Squat+Squat Clean+Jerk
-4 sets @ 75% of C&J max

WOD
RAID wod #3
12 Minute Cap:
2-4-6-8-10-etc.....
Wall Balls
20 Yard Sprint (10 yards out and back)
Burpees
20 Yard Sprint (10 yards out and back)


Wednesday

Strength
Deadlift

-3x5 @ 80% of 1rm

WOD
"McGhee" Modified
As many rounds as possible in 15 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.



Thursday

Strength
Four rounds not for time:
6 Close-grip Bench press 75% of 1rm
10 DB Row Heavy

WOD
RAID wod #4
Three rounds for time of:
10 Power Cleans 135/95
10 Yard Single Arm Farmer's Walk 70/53
10 KBS 70/53
10 Yard Single Arm Farmer's Walk
10 Toe-to-bar
10 Yard Single Arm Farmer's Walk
10 KBS
10 Yard Single Arm Farmer's Walk



Friday

Strength
Power Snatch+OHS+Squat Snatch
-4 sets @ 75% of Snatch 1rm

WOD
Three rounds for time of:
1 L-Sit Rope Climb
3 Muscle-ups
5 HSPU
7 Clusters 95/65

This week at 911 CrossFit 9/8-9/12

Monday

Strength
Work up to new Snatch 1rm

WOD
For time:
30 Cal Row
30 Barbell Burpees
30 Hang Cleans 135/95
30 Wall Balls



Tuesday

Strength
Work up to a new Back Squat 1rm

WOD
Four rounds of:
1 Minute ME HSPU
1 Minute ME Thruster 95/65
1 Minute ME Toe-to-Bar
1 Minute Rest



Wednesday

Strength
None

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

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
Work up to a new Bench 1rm

WOD
For time:
12-9-6-3
Ground-to-Overhead 165/105
Ring Dips
Pistols (both legs=1 rep)



Friday

WOD being changed due to equipment needs for RAID

Strength
None

WOD
20 Minute AMRAP of:
400m Run
2 Rope Climbs
25 KBS 53/35
25 HRPU
25 Sit-ups
25 Double-unders

This week at 911 CrossFit 9/1-9/5

Attention! We will only have one class at 9am due to Labor Day. There will be Open Gym before that time.


Monday

Strength
None

WOD

"Filthy Fifty"
For time:
50 Box jump, 24"/20" (Scaled: Step-ups when you get tired, don't get sloppy)
50 Jumping pull-ups
50 Kettlebell swings, 45lb/25lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions or Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



Tuesday

Strength
Snatch
Work up to a heavy single, then...
-3x1 @ 85% of Heavy Single

WOD
10 Minute AMRAP of:
200m Run
2 Rope Climbs
10 Hang Power Snatch 135/95



Wednesday

Strength
None

WOD
"Badger"
3 rounds for time
30 Squat cleans 95/65
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.



Thursday

Strength
Clean & Jerk
Work up to a heavy single, then...
-3x1 @ 85% of Heavy Single

WOD
21-15-9
OHS
Russian KBS 70/53
HSPU



Friday

Strength
Pause Back Squat (Pause at the bottom for 2 seconds)
-3x3, 10lbs more than last week.

WOD
For time:
Buy-in: 10 Muscle-ups
Then...
3 rounds of:
5 Wall Climbs
10 Deadlifts 275/155
20 HRPU
Cash out: 10 Muscle-ups

This week at 911 CrossFit 8/25-8/29

Monday

Strength
Snatch
-3x2 @ 90%
Pause Back Squat (bottom for two seconds)
-3x4 @ 85%

WOD
Fran V.2
For time:
21-15-9
Cluster 95/65
Burpee Pull-ups



Tuesday

Strength
1 Push Press+1 Jerk
-3 sets @ 10lbs more than last week. (or roughly 90% of Jerk)
Strict Press
-2x7 @ 75%
-1xFailure @ 80%

WOD
15 Minute AMRAP of:
Half Building Farmer's Walk (to the left out the main door, in through garage) 53/35 (per hand)
15 Double Russian KBS 53/35 (per hand)
1 Rope Climb
20 KB Snatch (10 per arm)
1 Rope Climb
5 Tire Flips



Wednesday

Strength
None

WOD
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Time Cap: 25 Minutes

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.



Thursday

Strength
Four rounds not for time of:
8 Floor Press @ 80% of Bench
10 Pendlay Row (Heavy)

WOD
For time:
Run 800m
Row 500m
Three rounds of:
10 Ring Dips
25 HRPU
then...
Run 400m
Row 250m



Friday

Strength
Clean & Jerk
-3x2 @ 90%

WOD
12 Minute AMRAP of:
3-6-9-12-15...etc...
Ground-to-Overhead 135/95
Toe-to-Bar
Box Jump

This week at 911 CrossFit 8/18-8/22

Monday

Strength
Two-Position Snatch (Floor, high hang)
-3 sets @ 85%
Pause Back Squat (Bottom for two seconds)
-3x5 @ 80%

WOD
Five rounds for time of:
5 OHS 135/95
10 Toe-to-bar
15 KB Squat Clean (45 per hand/25 per hand)
20 Double-unders



Tuesday

Strength
2 Push Presses+1 Jerk
-3 sets @ 95% of the 3rm. (Use roughly 85% of Jerk max if you haven't been following)
Strict Press
-2x8 @ 70%
-1xFailure @ 75%

WOD
0:00-3:00
10 Burpees
10 Shoulder-to-Overhead 135/95
3:00-6:00
7 Box Jumps
7 Chest-to-Bar Pull-ups
6:00-9:00
20 HSPU
Remaining time row for max distance



Wednesday

Strength
Two-position Clean (Floor, high hang)
-3 sets @ 85%
Front Squat
-3x3 @ 95% of Clean 1rm

WOD
For time:
20 Back Squats (Men=bodyweight, Woman= 3/4 bodyweight)
10 Wall Balls
Run 400m
15 Back Squats
15 Wall Balls
Run 400m
10 Back Squats
20 Wall Balls
Run 400m



Thursday

Strength
Four rounds not for time of:
5 Bench Press @ 80%
10 heavy dumbbell row (each arm)

WOD
12 Minute AMRAP of:
20 Hang Snatches 95/65
20 KBS 53/35
20 HRPU



Friday

Strength
Deadlift
-4x5 (@ 70%, 75%, 80%, 85%. Only one set at each percent)

WOD
15 Minute AMRAP of:
Sprint 200m (Suicide style, speed bump and back twice)
50ft Overhead Lunge 45/25
10 Thrusters 115/75
Row 250m

This week at 911 CrossFit 8/11-8/15

Monday

Strength
Three-position Snatch
-3 sets @ 80% of 1rm (from last week)
Pause Back Squat (Bottom for 2 seconds)
-3x6 @ 75%

WOD
10 Minute AMRAP of:
7 Deadlifts 275/155
14 KB Thrusters 45/30 (in each hand)
14 Lateral Box Step overs (total) 45/30 (Kettlebell in each hand)
At 10:00: Run 400m



Tuesday

Strength
Overhead Complex:
3 Push Presses+1 Jerk
-3 sets @ 90% of last weeks 3rm
Strict Press
-3xFailure @ 80% of Strict Press 1rm

WOD
Three rounds for time of:
10 HSPU
20 Wall Balls
then immediately:
Three rounds for time of:
10 Toe-to-Bar
20 Sit-ups



Wednesday

Strength
Three-position Clean
-3 sets @ 80% of 1rm (from last week)
Front Squat
-3x3 @ 90% ofClean 1rm

WOD
"KettleHell" 53/35
12 Minute AMRAP of:
10 KBS
10 Left Arm Russian KBS
10 Right Arm Russian KBS
10 Goblet Squats
10 Overhead Lunge
Row 500m



Thursday

Strength
Four rounds not for time of:
3 Bench Press @ 85%
Max Effort Parallel Ring Row (Legs on box)

WOD
10 Minute AMRAP of:
0:00-5:00
3 Hang Power Snatches 135/75
3 Muscle-Ups (Scale: 5 Pull-ups, 5 Dips)
5 Barbell Burpees
5:00-10:00
5 Hang Power Cleans 135/75
5 Chest-to-bar Pull-ups
5 Burpee Box Jump Overs



Friday

Strength
Deadlift
-Work up to a 2rm
L-Sit
-Accumulate one minute

WOD
14 Minute AMRAP of:
40 HRPU Buy-in then...
2 Rope Climbs
10 Sumo-Deadlift High Pull 70/45
20 Calorie Row
30 Double-Unders

This week at 911 CrossFit 8/4-8/8

Monday

Strength
Work up to a new Clean & Jerk 1rm

WOD
12 Minute AMRAP of:
5-10-15-20-etc...
Hang Squat Clean 155/105
1 Rope Climb
Wall Balls
1 Rope Climb
First round is: 5 hang squat cleans, 1 rope climb, 5 wall balls, 1 rope climb, then 10 hang squat cleans, 1 rope climb, 10 wall balls, 1 rope climb, then 15 hang squat cleans, etc....So only the hang squat cleans and wall balls go up by 5 reps per round. Rope climbs stay at 1.



Tuesday

Strength
Push Press
-Work up to a 3rm
Strict Pull-up
-3xFailure

WOD
13 Minute AMRAP of:
Buy-in: Run 800m
3 Power Snatches 135/95
5 HSPU
7 Box Jumps
at 13:00 Run 800m



Wednesday

Strength
Snatch
-Work up to a new 1rm

WOD
5 Minute AMRAP of:
10 Burpees
50m Sprint
20 HRPU
50m Sprint

rest two minutes then...

5 Minute AMRAP of:
5 Deadlifts 225/135
7 Ball Slams
9 Toe-to-Bar



Thursday

Strength
Close-grip Bench Press
-4x3 @ 85%

WOD
Three rounds for time of:
500m Row
5 KB Snatches 70/53 (5 per arm)
10 Clusters 135/95
20 Pistols (10 per leg)



Friday

Strength
Back Squat
-3x10 @ 70%

WOD
18 Minute AMRAP of:
15 KBS 53/35
15 Russian KBS 53/35
15 Pull-ups
50 Double-Unders
50ft Tire Flip (As heavy as possible)