Friday, October 19, 2012
Gym closed this weekend
Due to the Pantheon Games, the gym will be closed both Saturday and Sunday. Come and support your competing coaches and fellow athletes!
Monday, October 15, 2012
This week at 911 Crossfit 10/15-19
Monday
Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm. No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to beat last weeks 2rm
WOD
"Running Fran"
21-15-9
Thrusters 95/65
Pull-ups
400m Run
Tuesday
Strength WOD
15 minutes to find Snatch 1rm
WOD
3 Minute AMRAP of:
30 Box Jumps
Double-unders till remaining time is over
1 minute rest then...
3 Minute AMRAP of:
30 Toe-to-bar
Double-unders till remaining time is over
1 minute rest then...
3 Minute AMRAP of:
30 Wall Balls
Double-unders till remaining time is over
1 minute rest then...
3 Minute AMRAP of:
30 KB swings 53/35
Double-unders till remaining time is over
Score= Number of double unders
Wednesday
Strength WOD
None
WOD
"Hammer"
Five rounds for time of:
5 Power Clean
10 Front Squat
5 Jerk
20 Pull-ups
90 Second rest
Rx: 135/95
Thursday
Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to beat last weeks 1rm
Deadlift
-3x5 @ 80%
WOD
12 Minute AMRAP:
5 Deadlifts
10 Ring dips
10 Russian KB Swings
5 HSPU
Rx: Barbell= 60% of 1rm KB= 80/53
Friday
Strength WOD
"10,000 Pounds"
The goal is to lift 10,000 pounds total as fast as possible, but only one rep at a time, of the following lifts:
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done is any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
Time cap: 35 minutes
Girls= 7,500lbs
WOD
Row 1km for time
Coaching notes: For example, you use 300 pounds on the squat, 200 pounds on the bench, and 150 pounds on the power clean and complete 16 rounds, that would total at 10,400lbs=(300 x 16)+(200 x 16)+(150 x 16)
Courtesy: Crossfit Football
Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm. No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to beat last weeks 2rm
WOD
"Running Fran"
21-15-9
Thrusters 95/65
Pull-ups
400m Run
Tuesday
Strength WOD
15 minutes to find Snatch 1rm
WOD
3 Minute AMRAP of:
30 Box Jumps
Double-unders till remaining time is over
1 minute rest then...
3 Minute AMRAP of:
30 Toe-to-bar
Double-unders till remaining time is over
1 minute rest then...
3 Minute AMRAP of:
30 Wall Balls
Double-unders till remaining time is over
1 minute rest then...
3 Minute AMRAP of:
30 KB swings 53/35
Double-unders till remaining time is over
Score= Number of double unders
Wednesday
Strength WOD
None
WOD
"Hammer"
Five rounds for time of:
5 Power Clean
10 Front Squat
5 Jerk
20 Pull-ups
90 Second rest
Rx: 135/95
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Thursday
Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to beat last weeks 1rm
Deadlift
-3x5 @ 80%
WOD
12 Minute AMRAP:
5 Deadlifts
10 Ring dips
10 Russian KB Swings
5 HSPU
Rx: Barbell= 60% of 1rm KB= 80/53
Friday
Strength WOD
"10,000 Pounds"
The goal is to lift 10,000 pounds total as fast as possible, but only one rep at a time, of the following lifts:
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done is any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
Time cap: 35 minutes
Girls= 7,500lbs
WOD
Row 1km for time
Coaching notes: For example, you use 300 pounds on the squat, 200 pounds on the bench, and 150 pounds on the power clean and complete 16 rounds, that would total at 10,400lbs=(300 x 16)+(200 x 16)+(150 x 16)
Courtesy: Crossfit Football
Monday, October 8, 2012
This week at 911 CrossFit 10/8-10/12
Monday
Strength WOD:
Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm. No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to beat last weeks 2rm
WOD:
Three rounds for reps of:
1 Minute HSPU
1 Minute Front Squats 135/95
1 Minute Strict Pull-ups
1 Minute rest
Score= total number of reps
Tuesday
Strength WOD
Power Clean
-5x2. Increase weight every set.
WOD
800m Run
then...
Five rounds of the couplet:
5 Snatches
15 Double Unders
then...
800m Run
Rx: 70% of bodyweight
Wednesday
Strength WOD
10 minutes to work on TGU
WOD
"Holbrook"
Ten rounds for time of:
5 Thrusters 115/75
10 Pull-ups
100m Sprint
1 minute rest
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Thursday
Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to beat last weeks 1rm
WOD
Seven rounds for time of:
7 Deadlifts 275/155
14 HRPU
Friday
Strength WOD
None
WOD
Strong Like Bull Chipper
50 Russian KBS 80/53
40 Push Jerks 95/65
30 Box Jumps
20 Hang Power Cleans 95/65
10 Tire Flips
5 Rope Climbs
1 Building Lap Farmers Walk (Each dumbbell 40% of bodyweight)
Time cap: 45 minutes
Strength WOD:
Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm. No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to beat last weeks 2rm
WOD:
Three rounds for reps of:
1 Minute HSPU
1 Minute Front Squats 135/95
1 Minute Strict Pull-ups
1 Minute rest
Score= total number of reps
Tuesday
Strength WOD
Power Clean
-5x2. Increase weight every set.
WOD
800m Run
then...
Five rounds of the couplet:
5 Snatches
15 Double Unders
then...
800m Run
Rx: 70% of bodyweight
Wednesday
Strength WOD
10 minutes to work on TGU
WOD
"Holbrook"
Ten rounds for time of:
5 Thrusters 115/75
10 Pull-ups
100m Sprint
1 minute rest
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Thursday
Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to beat last weeks 1rm
WOD
Seven rounds for time of:
7 Deadlifts 275/155
14 HRPU
Friday
Strength WOD
None
WOD
Strong Like Bull Chipper
50 Russian KBS 80/53
40 Push Jerks 95/65
30 Box Jumps
20 Hang Power Cleans 95/65
10 Tire Flips
5 Rope Climbs
1 Building Lap Farmers Walk (Each dumbbell 40% of bodyweight)
Time cap: 45 minutes
Monday, October 1, 2012
This week at 911 CrossFit 10/1-10/5
Monday
Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 50% of 1rm. No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to work up to a heavy 2rm
WOD
20-15-10-5
Back Squat 155/105
HSPU
Wall Balls
Tuesday
Strength WOD
Clean Complex
-4 sets of:
-1 Clean, 3 Jerks
Clean
-3x1 @ 85%
WOD
5 minute AMRAP:
5 L Pull-ups
10 Box Jumps
two minute rest then...
7 minute AMRAP:
10 Power Cleans 135/95
10 Double Unders
Wednesday
Strength WOD
None
WOD
"Randy"
75 Power Snatches for time
Rx: 75 lbs
10 Minute Cap.
rest five minutes then...
800m Run
50 KBS 53/35
800m Run
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Thursday
Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to find a 1rm
Deadlift (Dynamic Effort)
-For ten minutes, at the top of every minute:
-2 Deadlifts @ 65% of 1rm
WOD
Five rounds for time of:
Row 500m
15 Bench Press 135/95
Friday
Strength WOD
Pendlay Row
-5x5
6 minute AMRAP of:
10 Thrusters
10m Barbell Lunge in front rack position
Rx: 135/95
rest two minutes then...
6 minute AMRAP of:
10 DB Ground to Overhead (5 each arm)
50m Sprint
10 Ball Slams
50m Sprint
Rx: 50/35
rest two minutes then...
4 Minutes of:
4 15' Rope Ascents
Farmers walk till time is up.
Rx: 90/45 (each hand)
Monday, September 24, 2012
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
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
Monday, September 17, 2012
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
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
Monday, September 10, 2012
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
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
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
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