This week at 911 CrossFit 1/19-1/23

Monday

Strength
Hang Snatch+OHS
-3x2+3 @ 70% (Two hang snatches then immediately 3 OHS)

WOD
"Mary Meets DT"
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)


Tuesday

Strength
Three rounds not for time of:
4 Bench Press @ 85%
8 Pendlay Row

WOD
12 Minute AMRAP of:
Sprint 100 Meters
2 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2 Muscle-Ups



Wednesday

Strength
None

WOD
"Carse"
21-18-15-12-9-6-3 reps for time of:
95/65 pound Squat clean
Double-under
185/115 pound Deadlift
24"/20" Box jump
Begin each round with a 50 meter Bear crawl.
Time cap: 25 Minutes

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.






Thursday

Strength
Strict Press+Push Press+Jerk
-3x3+3+3 @ 85% of strict press 1rm

WOD
15 Minute Amrap of:
Run 200m
12 Chest-to-Bar Pull-ups
Row 250m
12 Toe-to-Bar



Friday

Strength
Back Squat
-4x2 @ 90%

WOD
6 Minute AMRAP of:
5 HSPU
5 Wall Balls
5 Russian KBS 70/53
Rest one minute then immediately:
6 Minute AMRAP of:
10 Burpees
10 Dumbbell/Kettelbell Squat Clean+Press 35/20 (each hand)
10 Double-Unders

This week at 911 CrossFit 1/12-1/16

Monday

Strength
Hang Snatch
-Work up to a new 1rm

WOD
For time:
30-20-10
Thrusters 75/45
Double-Unders
KBS 53/35



Tuesday

Strength
Three rounds not for time of:
Close-grip Bench Press till failure @ 80% of bench press 1rm
10 Dumbbell Rows (per arm)

WOD
Every Minute on the Minute for 5 Minutes
15 HRPU
50m Sprint
Rest one minute then...
Every Minute on the Minute for 5 Minutes
5 Hang Power Cleans 155/105
ME Row remaining time
at 11:00--> 400m Run



Wednesday

Strength
None

WOD
"War Frank"
Three rounds for time of:
25 Muscle-ups (Scale: 30 Chest-to-bar Pull-ups+30 Dips)
100 Squats
35 GHD situps (Scale to sit-ups if GHD is taken)

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.



Thursday

Strength
Jerk
-Work up to a new 1rm

WOD
12 Minute AMRAP of:
Run 200m
7 Burpee Box Jump Overs 24"/20"
14 Hang Power Snatches 95/65
21 Russian KBS 53/35



Friday

Strength
Back Squat
-4x3 @ 88%

WOD
15 Minute AMRAP of:
50m Backwards Sprint
50m Forwards Sprint
3 Rope Climbs
6 Deadlifts 295/165
9 Calorie Row

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

Monday

Strength
Snatch
-5x1 @ 85%

WOD
For time:
21-15-9
Overhead Squat 95/65
Pull-ups
Box Jumps 30"/24"



Tuesday

Strength
Three rounds not for time of:
8 Floor Press @ 75% of 1rm
8 Barbell Rows

WOD
14 Minute AMRAP of:
Row 500m
20 HRPU
20 Knee-to-Opposite elbow (10 per side, alternating)
20 Double-unders



Wednesday

Strength
None

WOD
"Luke"
For time:
Run 400 meters
15 Clean and Jerk 155/105
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots
Run 400 meters
45 Kettlebell swings, 53/35
Run 400 meters
30 Ring Dips
Run 400 meters
15 Barbell Lunges 155/105
Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.



Thursday

Strength
Jerk
-5x1, Start with 75% and add weight every set.

WOD
Five rounds for time of:
5 Deadlift 245/155
10 Barbell Burpees (5 per side)
15 Pull-ups



Friday

Strength
Back Squat
-4x4 @ 85% of 1rm

WOD
12 Minute AMRAP of:
100m Sprint (speed bump and back)
10 Tire Flips
100m Farmer's Walk 70/40 (per hand)
10 HSPU

This week at 911 CrossFit 12/29-1/2

New Year's Hours:

Wednesday, New Year's Eve: Morning classes only, 630am, 830am
Thursday, New Year's Day: Closed.

We wish you a Happy New Year and we're ready to help you achieve any goal you have in 2015. Let's destroy the impossible together.

Monday

Strength
Snatch
-4x2 @ 80%

WOD
"Fight Gone Bad!"
Three rounds of:
1 Minute ME Wall-ball
1 Minute Sumo deadlift high-pull, 75/45
1 Minute ME Russian KBS 53/35
1 Minute ME Push-press, 75/45
1 Minute ME Row (For calories)
1 Minute Rest



Tuesday

Strength
Three rounds not for time of:
Bench Press till failure Rx: Bodyweight/.75xBodyweight
Parallel Ring row till failure

WOD
10 Minute AMRAP of:
1 Rope Climb
5 Hang Power Cleans 135/95
10 Pull-up+Toe-to-bar (1 rep= 1 pull-up then 1 toe-to-bar)



Wednesday

Morning classes only! (630am, 830am)

Strength
None

WOD
"Tuttle"
4 RFT
400m Run
12 Strict HSPU
19 Burpee box jumps 24/20
24 Overhead Walking Lunge #95/ #45 (If you need to, do back rack) 

Thursday


Closed. Happy New Year! Hydrate!



Friday

Strength
Back Squat
-4x5 @ 80%

WOD
15 Minute AMRAP of:
3 Muscle-ups
10 Double-Unders
6 Deadlifts 225/135
10 Double-Unders
9 Thrusters 95/64
10 Double-Unders

This week at 911 CrossFit 12/22-12/26

Holiday Hours: 
Wednesday, Christmas Eve: Morning Classes only
Thursday, Christmas Day: Closed. 
Merry Christmas!!!

Monday

Strength
2-Position Snatch (Floor, high hang)
-4 sets @ 75%

WOD
12 Minute AMRAP of:
30 Goblet Squat Buy-in=70/53
100m Sprint (speed bump and back)
1 Set of the complex:
-3 Power Clean+3 Front Squats+3 Jerks Rx: 85% of Bodyweight
Dropped complex: 3 Burpee Penalty per drop at the end of every round.



Tuesday

Strength
Close-grip Bench Press
-5x3 @ 80% of new 1rm

WOD
6 Minute AMRAP of:
3-6-9-12...
Kettlebell Swings 53/35
Box Jumps
6 Minute AMRAP of:
3-6-9-12...
Push-ups
Sit-ups
Double-Unders



Wednesday

Morning classes only (630am, 830am)

Strength
None

WOD
For time:
Row 1,000 meters
30 Ring Dips
30 Sumo Deadlift high-pulls 75/45
30 Handstand Push-ups
30 Power Snatches 75/45
30 Burpees
30 Pull-ups
30 Thrusters 75/45



Thursday

Closed. Merry Christmas!



Friday

Strength
Back Squat
-4x6 @ 75% of 1rm

WOD
Three rounds for time of:
400m Run
1 Rope Climb
6 Deadlift 275/155
12 Russian Single-arm KBS 53/35 per arm (24 total)

This week at 911 CrossFit 12/15-12/19

Monday

Congrats to Mike & Crystal for getting married this weekend. Met at 911 CrossFit!

Strength
3-Position Snatch (Floor, knee, high hang)
-4 sets @ 70%

WOD
For time:
Row 500m
30 KB Snatch (15 per arm) 53/35
Row 400m
30 Single-arm KBS (15 per arm) 53/35
Row 300m
30 KBS 53/35



Tuesday

Strength
Push Press+Jerk
-3x3+1. Start at 70% for set one and add weight accordingly every set.
Strict Press
-3x5 @ 70%

WOD
-3 Minute AMRAP of:
1 Rope Climb
100m Sprint
-4 Minute AMRAP of:
5 HSPU
5 Box Jumps
-5 Minute AMRAP of:
10 Double-unders
10 Wall Balls



Wednesday

Strength
None

WOD
"12 Days of Christmas"
1 Squat Snatch, 155/105
2 Chest-to-Bar Pull-ups
3 Push Press, 155/105
4 Toe-to-bar
5 Hang Power Cleans, 155/105
6 HRPU
7 Deadlift, 155/105
8 Sit-ups
9 Russian KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 Burpees

Perform like the song. Example: 1, then 2 and 1, then 3 then 2 then 1, then 4,3,2,1...etc.

"On the first day of Christmas my true love gave to me, 1 Squat Snatch. One the second day....2 Chest to bar pull-ups and 1 squat snatch..."



Thursday

Strength
Bench Press
-work up to a new 1rm

WOD
For time:
200m Run
15 Thrusters 95/65
15 Ring/Trx Rows
15 Ball Slams
200m Run
10 Thrusters 95/65
10 Ring/Trx Rows
10 Ball Slams
200m Run
5 Thrusters 95/65
5 Ring/Trx Rows
5 Ball Slams
200m Run



Friday

Strength
3-Position Clean (Floor, knee, high hang)
-4 sets @ 70%

WOD
12 Minute AMRAP of:
5 Man Makers 35/20 (per dumbbell/kettlebell)
5 L-Sit Pull-ups
5 Reps of the complex: 1 Snatch Grip Deadlift, 1 Hang Snatch, 1 OHS 115/75

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

Monday

Strength
Snatch
-Work up to a new 1rm

WOD
EMOM (0:00-4:00)
4 Snatches 135/95
Remaining time between minutes: Toe-to-bar
EMOM (4:00-8:00)
4 Clusters 135/95
Remaining time between minutes: Box Jump
at 8:00:
Row 500m



Tuesday

Strength

Jerk
-Work up to a new 1rm

WOD
For time:
21-15-9
Pull-ups
Russian KBS 70/53
Burpees



Wednesday

Strength
None

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight




Thursday

Strength
Barbell Row
-4x10

WOD
12 Minute AMRAP of:
1 Rope Climb
3 Muscle-ups
6 Box Jump Overs
9 HRPU



Friday

Strength
Back Squat
-Work up to a new 3rm

WOD
Three rounds for time of:
400m
10 Front Squat 115/75
10 Shoulder-to-Overhead 115/75
10 Hang Power Clean
*Every time you drop the bar, 5 Double-Under penalty at the end of each round per drop. (Example: 3 drops means 15 double-unders before starting the next round)