Monday

Strength WOD
Close-Grip Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm.  No more than one minute rest between sets.
Pause Back Squats
-4x5 (3 count pause) 10lbs more than last week.


WOD
12 minute AMRAP:
1 15' Rope Climb
2 Deadlifts
3 HSPU
4 Strict Pull-ups
5 Burpees

Deadlift Rx: 85% of 1rm



Tuesday

Strength WOD
Clean
-2x2 @ 70%
-2x2 @ 80%
-2x1 @ 90%

WOD
21-15-9
-Wall Ball 2-fer-1s
-Double unders
-Russian KB Swings

Rx: 80/53

Coaching Notes: Beginners, you may drop the ball on the 2-fer-1s but still must get in the extra squat.

Wednesday

Strength WOD
10 Minutes to work on TGU

WOD
"Fight Gone Worse"
Complete three rounds of 1 minute at each station.  Rest one minute between rounds.
-Thrusters 95lbs
-Power Snatch 95lbs
-Box Jump
-Push Press 95lbs
-Row for calories
-Rest

Gymnastic WOD
L-Sit
-Total hold of 90 seconds.  Break up as necessary.




Thursday

Strength WOD
Slight-Incline Bench Press (Max Effort)
-10 minutes to beat last weeks 1rm.
Back Squat (Dynamic Efort)
-10x3 @ 60% of 1rm.  No more than one minute rest between sets.

WOD
12 Minute AMRAP:
400m run buy-in
5 Chest-to-bar pull-ups
10 HRPU
15 Sit-ups
400m run cash out.

Coaching Notes: 400m run is done within the 10 minute AMRAP and done only once.  When the time is over, you must run another 400m.




Friday

Strength WOD
None

WOD
For Quality:
5x100m Sprints
1 minute rest in between sprints

then...
Four rounds for time of:
30m Zercher Walk
5 Clean and Jerks
30m Overhead Walk
5 Clean and Jerks
Rx: 115/65

This week at 911 CrossFit 9/17-9/21

Monday

Strength WOD
Close-Grip Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm.  No more than one minute rest between sets.
Pause Back Squats
-4x5 (3 count pause) 10lbs more than last week.


WOD
15 Minutes to complete:
400m run
30 Snatches
As many Double Unders as possible in remaining time

Score=Number of Double Unders
Rx: 95/65





Tuesday

Strength WOD
5 sets of:
-Two cleans + One Jerk (60%, 70%, 80%, 85%, 90%)

WOD

Three rounds for time of:
10 Deadlifts
15 Strict Pull-ups
30 Wall Balls

Rx: 315/205




Wednesday

Strength WOD
Pendlay Row
-5x5

WOD
"Ledesma"
20 Minute AMRAP:
5 Parallette HSPU
10 Toes through rings
15 Med ball Cleans



Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.




Thursday

Strength WOD
Slight-Incline Bench Press (Max Effort)
-10 minutes to beat last weeks 1rm.
Back Squat (Dynamic Efort)
-10x3 @ 55% of 1rm.  No more than one minute rest between sets.



WOD
12 minute AMRAP:
20 KBS
30 HRPU
20 Box Jumps
Rx: 53/35



Friday

Strength WOD:
None

WOD
Five rounds for time of:
21-18-15-12-9
DB Thrusters
100m Farmer's walk (Distance remains the same)
10-8-6-4-2
Muscle-ups
100m Sprint (Distance remains the same)
Rx: 50/30

Gymnastic WOD:
Skin the Cat

This week at 911 CrossFit 9/10-9/14

Monday

Strength WOD
Close-Grip Bench Press (Dynamic Effort)
-8x3 @ 50% of 1rm.  No more than one minute rest between sets.
Pause Back Squats
-4x5 (3 count pause)

WOD
12 Minute AMRAP:
5 Overhead Squats
10 Pull-ups
15 Box Jumps
Rx: 135/95

Coaching Notes:  Pause is done at a hair below parallel.



Tuesday

Strength WOD
5 sets of 3 reps of the complex:
Snatch pull, hang power snatch

WOD
21-15-9
Dubs
Burpees
Toe-to-bar
Wall balls

Never forget.  Tomorrow we will have a dedication WOD for this tragic day 11 years ago.

Wednesday

Strength WOD
None

WOD
6 Rounds for time:
"Never Forget"
9 Deadlifts
11 Ring Dips
Rx: 295/185

then...

Row one mile for time (1609m).



Thursday

Strength WOD
Slight-Incline Bench Press (Max Effort)
-10 minutes to establish 1rm.
Back Squat (Dynamic Efort)
-10x3 @ 50% of 1rm.  No more than one minute rest between sets.

WOD
1 Minute AMRAP:
Pistols (alternate legs)

One minute rest then...

8 Minute AMRAP:
15 Russian KBS (Eye-level)
15m Broad Jump
15 Thrusters
15m Broad Jump
Rx: 80/53 kb, 115/75 barbell

One minute rest then...

1 Minute AMRAP:
Overhead ball slams
or Hammer tire

Coaching Notes:  One 45lb plate under your bench for slight-incline.



Friday

Strength WOD
Power Clean
-1x9 @ 50%
-1x7 @ 60%
-1x5 @ 70%
-1x3 @ 80%
-1x1 @ 90%

WOD
4 Rounds for time of:
1 15ft rope ascent
2 TGU (each arm)
3 Muscle-ups
4 Wall Slides
5 Parallette HSPU
200m Sprint
Rx: 53/35

New Classes

This Saturday we will have an 8am Member's Only class added due to the overflow of the 10am class.

Also, Sunday, we will have Open Gym hours from 11am-1pm.  Feel free to work on any skills, or if you missed a workout that you wanted to do, etc.  There will be a coach present.

Tuesdays and Fridays there will be a 930am Advanced/Competitor class.  You must be endorsed by a coach to attend these classes which will involve proof of skill, strength, and conditioning.
These classes will also be available Tuesday night at 830pm, and Friday night at 730pm.

This week at 911 CrossFit 9/3-9/7

We will operate at regular gym hours this Labor Day-Monday September 3rd.

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm.  No more than one minute rest.
Back Squat (Max Effort)
-10 minutes to beat last weeks 3rm.

WOD
12 minute ladder
1 Thruster
15m Barbell Overhead walk
1 Back Squat
15m Barbell Overhead walk
5 Burpee Penalty every time barbell touches the floor.
Rx: 135/75

Overhead walk distance remains the same.  Add one rep to thrusters and back squats per round. For example, the second round will consist of two thrusters and two back squats.


Tuesday

Strength WOD
Hang Power Clean
5x3
Work up to a new 3rm

WOD
1 minute AMRAP
15' Rope climb

Rest two minutes...

3 Minute AMRAP
3 Squat Snatches
6 Overhead Ball Slams
Rx: 135/95

Rest two minutes...

5 Minute AMRAP
5 Deadlifts
5 Wall Balls
Rx: 365/225

Rest two minutes...

1 minute AMRAP
Sprint Row for distance



Wednesday

Strength WOD
None

WOD
"Danny"
As many rounds in 20 minutes of:
30 Box Jumps 24''
20 Push Press 115/65
30 Pull-ups

then...

Tabata Wall-runs


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.



Thursday

Strength WOD
Floor Press (Max Effort)
-10 minutes to beat last weeks 3rm.
Back Squat (Dynamic Effort)
-10x2 @ 60% of 1rm.  No more than one minute rest.

WOD
10 Minute AMRAP
5 Squat Cleans
100m Sprint
10 KB Swings
Rx: 185/115, 53/35




Friday

Strength WOD
Hang Power Snatch
3x2 @ 60%
3x2 @ 70%
1x1 @ 80%
1x1 @ 85%

WOD
3 Rounds for time of:
400m KB Run
10 Ring Dips
10 Toe-to-bar
10 HSPU
10 Double-unders
Rx: 53/35

Then...

Flip a tire 50m

This week at 911 CrossFit 8/27-8/31

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm.  No more than one minute rest.
Back Squat (Max Effort)
-10 minutes to beat last weeks 3rm.

WOD
21-15-9
Deadlift (Rx: 275/185)
HSPU
HRPU



Tuesday

Strength WOD
5 sets of:
3 Cleans+1 Jerk
Intensity: Heavy

WOD
Five one minute rounds of:
10 Double-under Buy-in
As many Power Cleans as possible in remaining minute.
30 second rest after every round.
Rx: 115/65

Two minute rest then...

Three one minute rounds of:
10 Burpee Buy-in
As many Power Snatches as possible in remaining minute.
30 second rest after every round.
Rx: 115/65



Wednesday

Strength WOD
None

WOD
"Daniel"
For time:
50 Pull-ups
400 run
21 Thrusters 95/65
800m run
21 Thrusters 95/65
400m run
50 Pull-ups



"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. "



Thursday

Strength WOD
Floor Press (Max Effort)
-10 minutes to beat last weeks 3rm.
Back Squat (Dynamic Effort)
-10x2 @ 55% of 1rm.  No more than one minute rest.

WOD
6 Minute AMRAP of:
5 Toe-to-bar
10 DB Ground to Overhead (5 each arm)

then...

6 Minute AMRAP of:
10 Box Jumps
10 KBS
Rx: 53/35


Friday

Strength WOD
5x3 High Hang Snatch

WOD
4 Rounds of the following Barbell Complex:
5 Deadlifts
5 Barbell Rows
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Note: Barbell can only be dropped after completion of the Back Squats
Rx: 135/95

Then...

Tabata Farmer's Walk with plates
Rx: 35/25

This week at 911 CrossFit 8/20-8/24

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 50% of 1rm.  No more than one minute rest.
Back Squat (Max Effort)
-10 minutes to find a new 3rm

WOD
12 minute AMRAP of:
10 Burpee Box Jumps
10 Wall Balls
10 Toe-to-bar



Tuesday

Strength WOD
Snatch+Hang Snatch
-5x2 @ 70%
Snatch Balance
-3x1 for skill

WOD
3 rounds for time of:
4 TGU (2 each side)
10 KBS
10m Overhead lunge (with kettle bell)
10 KB Goblet Squat
10m Overhead lunge (with kettle bell)
10 KB Snatch (alternate arms)
10m Overhead lunge (with kettle bell)
10 KB Thruster (done with single kettle bell)
Rx: 53/35

Coaching notes:  For the Strength WOD, one set is two reps of: Snatch from the ground, return to hang position, not ground, perform hang snatch, rep complete.



Wednesday

Strength WOD
None

WOD
"Badger"
Three rounds for time of:
30 Squat cleans 95/65lbs
30 Pull-ups
Run 800m

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




Thursday

Strength WOD
Floor Press (Max Effort)
-10 minutes to find a new 3rm
Back Squat (Dynamic Effort)
-10x2 @ 50% of 1rm.  No more than one minute rest

WOD
7 minute AMRAP of:
15 Ring Dips
1 minute sprint row or sprint bike (Switch every round)

One minute rest then...

7 minute AMRAP of:
15 HSPU
1 minute sprint row or sprint bike (Switch every round)



Friday

Strength WOD

Clean+Hang Clean
-5x2 @ 70%
Clean Pull
-3x5 @ 110% of Clean 1rm

WOD
18 Minutes to get as far as possible:
Strongman Ladder:
1 Deadlift (1.5x Bodyweight)
1 Rope Ascent 15' (Remains one rep)
1 Tire Flip
30m Farmer Walk (Distance stays the same) Rx: 100/65 (Dumbbells each hand)

Every Round add one rep to Deadlift and Tire Flip.

Coaching notes:  Strength WOD is similar to Tuesday, however, with clean this time.  For the Strongman ladder, every round will remain 1 rope climb and a 50m Farmer Walk, however the rep scheme for the Deadlift and tire flip with be plus one.  For example, the second round you will perform two deadlifts and two tires flips, third round you will perform three deadlifts and three tires flips, etc.