This week at 911 CrossFit 1/28-2/1

Monday

Strength WOD
Front Squat
-4x3 @ 95% of 3rm

WOD
8 Minute AMRAP
8 Squat Snatch 95/65
10 Barbell Burpees (5 each side of the barbell)

two minute rest then...

8 Minute AMRAP
8 Russian KBS 80/53
10 Pull-ups



Tuesday

Strength WOD
EMOM for 5 Minutes
Strict Press
-5 Reps @ 75% of 1rm

WOD
10 Minute AMRAP
5 Shoulder to Overhead 185/115
7 Ball Slams
9 HRPU

rest three minutes then...

Three rounds for time
400m Run
10 Hang Power Clean 185/115



Wednesday

Strength WOD
None

WOD
EMOM for four minutes (including 0:00)
100m Sprint (Speed bump and back)

five minute rest then...

For time:
50 Box Jumps
50 KB Snatch 53/35 (25 each arm)
At the top of every minute you must stop and complete one 15' rope climb then continue (Including 0:00)



Thursday

Strength WOD
Floor Press
-4x3 @ 95% of 3rm

WOD
3 Rounds for time:
15 Deadlifts 295/155
100 Double-Unders
30 Wall Balls



Friday

Strength WOD
Clean
-2x3 @ 70%
-1x2 @ 80%
-1x1 @ 85%
-1x1 @ Heavy single attempt

WOD
Row 800m
then five rounds of the couplet:
-3 Muscle-ups
-9 Thrusters 95/65
then
Row 800m

This week at 911 CrossFit 1/21-1/25

Monday

Strength WOD
-12 Minutes to attempt a new Snatch 1rm

WOD
Wodapalooza WOD #3
5 Rounds for time:
8 Chest-to-bar Pull-ups
8 DB Snatches 70/45
12 Box Jumps 30"/24"


Tuesday

Strength WOD
Wodapalooza WOD #2 Modified
3 Rounds of:
-One Minute to accomplish the following complex:
3 Hang Cleans+3 Front Squats+3 Shoulder to Overhead.  With the remaining time do as many as deadlifts as possible with the same barbell.  If barbell is dropped during the complex, you must start the complex over from the beginning. Heaviest weight as possible.  If the round was easy, go heavier next round.  If complex wasn't possible, go lighter next round.
-2 Minute rest between rounds.

WOD
For time:
10 Deadlifts 315/185
20 Toe-to-bar
800m Run
8 Deadlifts 315/185
15 Toe-to-bar
400m Run
6 Deadlifts 315/185
10 Toe-to-bar
200m Run



Wednesday

Strength WOD
10 Minutes to work on heavy TGU

WOD
12 Minute AMRAP
10 Stationary Walking Barbell Lunges Rx=Bodyweight
20 KBS 53/35
30 Wall Balls

rest two minutes then...

3 rounds of:
1 Minute of:
Max reps Double-unders
1 Minute Rest

Score= Number of double-unders

Coaching notes:  Barbell lunges are performed with barbell in the back squat position.  Rack use is okay.



Thursday

Strength WOD
Floor Press
-4x3 @ 90% of 3rm
Bulgarian Ring Dips
-3x10

WOD
"Lynne"
Five rounds for max reps of:
Bodyweight bench press
Strict Pull-ups
2 minute rest between rounds

then...

Row 2k for time

Friday

Strength WOD
Front Squat
-4x3 @ 90% of 3rm

WOD
6 Minute AMRAP:
5 Squat Snatches 115/75
100m Sprint

rest two minutes then...

6 Minute AMRAP:
5 HSPU
5 Thrusters 115/75
5 Barbell Burpees

rest two minutes then...

Tabata Bike Sprint

This week at 911 CrossFit 1/14-1/18

Monday

Strength WOD
-12 Minutes to establish a Front Squat 3rm

WOD
400m run
then three rounds of:
10 HSPU
10 OHS 135/95
10 Lateral Burpees (5 each side of the barbell)
10 Pull-ups
then...
400m run



Tuesday

Strength WOD
Hang Power Snatch
-1x3 @ 70%
-1x2 @ 75%
-1x1 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single

WOD
Broward Cup WOD #2 (Modified for individual completion)
Row 1000m
20 Pistols (10 each leg)
10 Hang Cleans 185/105



Wednesday

Strength WOD
None

WOD
Four rounds of:
Max rep Push Press 155/105
30 Double Unders
Rest 60 seconds between rounds
Score=reps

Rest five minutes then...

Six rounds for time of:
50 yard Farmer's Walk (Rx=Combined dumbbells/kettlebells= bodyweight)
50 yard Sprint



Thursday

Strength WOD
Floor Press
-12 Minutes to establish a 3rm

WOD
6 Minute AMRAP
3 Muscle-ups
10 Box Jumps

rest two minutes then...

6 Minute AMRAP
5 Rope toe-to-hand
5 Ball Slams
1 Tire-flip

Coaching Notes: For the rope toe-to-hand, you hold one rope in each hand and you must be high enough where your feet cannot touch the ground.  You must elevate your feet to the height you would in a toe-to-bar.



Friday

Strength WOD
Clean & Jerk
-2 Cleans + 1 Jerk @ 60%, 70%
-Clean & Jerk @ 80%, 85%, 90%, Heavy Single

WOD
Broward Cup WOD #3 (Modified for individual completion)
12 Minute AMRAP
5 Squat Clean & Jerk 135/95
Shuttle Sprint (Sprint 25ft and back, then 50ft and back)

This week at 911 CrossFit 1/7-1/11

Monday

Strength WOD
Back Squat
1x5 @ 80%
3x3 @ 85%
1x3 @ 90%
1x1 @ 95%

WOD
For time:
25 Burpee Box Jump Over 24/12
15 2 Hang Cleans+1 Jerk 135/95
25 Barbell Lunge in Front Rack (25 per leg) 135/95
20 Two for One Wall Balls

Coaching Notes: Scaled Box Jump Overs are 2 Burpees + 1 Box Jump.  Scaled two-fers are 3 Squats with the Medicine ball and one throw.



Tuesday

Strength WOD

Strict Press

-12 Minutes to work up to a new 3rm

WOD
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups



Wednesday

Strength WOD
Snatch 

-1x3 @ 60%

-1x3 @ 65%

-1x2 @ 70%

-1x2 @ 75%

-1x2 @ 80%

-1x2 @ 2RM

WOD
6 Minute AMRAP of:
8 Toes to Bar
8 Power Snatch 95/65

Three minute rest then...

6 Minute AMRAP of:
100m Sprint (Speed bump and back)
8 Thrusters 95/65



Thursday

Strength WOD
Bench Press
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)

WOD
Five rounds of:
1 15' Rope Ascent
20 Deficit Push ups (Hands on 25lb plates, chest touches floor)
then immediately...
Three rounds of:
15 Ring Dips
20 Horizontal Ring Rows (Feet on box/bench)

Friday

Strength WOD
Clean
-1x3 @ 60%
-1x3 @ 65%
-1x2 @ 70%
-1x2 @ 75%
-1x2 @ 80%
-1x2 @ 2RM

WOD
Broward Cup Individual Workout Rx (Total Time 12 Minutes)
5 Minute AMRAP
1 Hanging Power Clean + 2 Front Squats 135/95

1 minute to transition into Rower then...

6 Minute AMRAP
1200 Meter Row
Max Reps perfectly Vertical Kettlebell Swings 80/53

This week at 911 CrossFit 12/31-1/4

Monday

Strength WOD
Back Squat
-3x5 @ 80% of 1rm
-2x3 @ 90% of 1rm
WOD
20 Minute AMRAP of:
13 Burpee Box Jumps
20 Toe-to-bar
13 OHS (135/95)
20 HSPU
13 Clusters (Clean+Thruster) (135/95)



Tuesday

Closed!  Have a happy and safe New Years!



Wednesday

Strength WOD
Snatch Complex
5 increasing sets of:
-3 Snatch Pull +1 Squat Snatch

WOD
For time:
Run 1000m
100 Push-ups
10 Snatch 135/95

Coaching Notes: For the run, 800m route + 200m route.



Thursday

Strength WOD
Bench Press
-4x3 @ 95% of 3rm of this cycle.  Last set do as many reps as possible, hitting at least 3
Close-grip Floor Press
-3x5 Heavy

WOD
3 Minutes of:
20 Back Squats (Bodyweight)
ME Pistols

one minute rest then...

3 Minutes of:
20 Box Jumps
ME Double-unders

one minute rest then...

3 Minutes of:
20 Push Press
ME Wall Balls

one minute rest then...

3 Minutes of:
20 Pull-ups
ME Row for meters



Friday

Strength WOD
Clean Complex
5 increasing sets of:
-Clean from floor + Clean below knee + Clean from high hang + 1 Jerk

WOD
10 Minute AMRAP of:
5 Deadlifts (Rx: 2x Bodyweight)
5 Cleans (Rx: Bodyweight)
5 Ring Dips
5 Russian KBS 80/53

2 minute rest then...

10 Minute AMRAP of:

10 Tire Flips
25 Tire Sit-ups


Coaching notes: For tire sit-ups, put feet under tire wall and extend arms, hands must touch floor (think GHD sit-ups)

New Years Hours

Monday: Morning classes only: 6:30am, 7:30am, 8:30am, 10:30am
Tuesday: Closed.
Wednesday: Resume normal schedule


Have a happy and safe New Years!

This week at 911 CrossFit 12/24-12/28

Monday

Reminder:  Only the morning classes will be available.

WOD
For time:
"12 Days of Christmas"
1 Squat Snatch 135/95
2 Ring Dips
3 KBS 53/35
4 HSPU
5 Toe-to-bar
6 Front Squats 135/95
7 DU
8 KB Snatch 53/35
9 Wall Balls
10 Pull-ups
11 Burpees
12 Pistols

Performed just like the song.  First round is 1 Squat Snatch.  Second round is 2 Ring Dips then 1 Squat Snatch.  Third round is 3 KBS then 2 Ring Dips then 1 Squat Snatch.  Fourth round is 4 HSPU then 3 KBS then 2 Ring Dips then 1 Squat Snatch...etc...


Tuesday

Rest Day.  Merry Christmas! Gym is closed.



Wednesday

Strength WOD
Back Squat
-3x5 @ 75% of 1rm
-2x3 @ 85% of 1rm

WOD
5 Rounds:
1 Minute to complete 15 KBS 80/53 (rest if any remaining time)
1 Minute row for meters
Score= total meters



Thursday

Strength WOD
Bench Press
-4x3 @ 90% of 3rm of last week.  Last set do as many reps as possible, hitting at least 3.

WOD
3 Rounds for time of:
400m Run
1 Rope Climb
5 Muscle-ups
10 Thrusters 115/75


Friday

Strength WOD
Clean Complex
-5 Sets of: Clean + Hang Clean.  Add weight every set.  Working sets begin at 65% of Clean 1rm.

WOD
7 Minute AMRAP
5 Hang Power Cleans 135/95
10m Barbell Lunge (in front rack position)
10 Deadlifts 135/95
10m Barbell Lunge (in front rack position)

rest two minutes then...

7 Minute AMRAP
5 Hang Power Snatch 95/65
20 Double Unders
5 Hang Squat Snatch 95/65
10 Wall Balls