This week at 911 CrossFit 2/24-2/28

Monday

Strength
Back Squat
-3x6 @ 75% of 1rm
Deadlift
-2x5 @ 80% of 1rm

WOD
6 Minute AMRAP of:
5 Box Jumps 30"/24"
3 Cleans 225/135

rest two minutes then...

6 Minute AMRAP of:
5 Double Unders
3 Thrusters 185/115



Tuesday

Strength
3-Position Snatch
-4 sets @ 75%

WOD
Three rounds for time of:
200m Suicide Sprint (Speed bump and back twice)
20 Wall Balls
15 Burpees
10 Power Snatches 115/75



Wednesday

Strength
Strict Press
-4x6 @ 75% of 1rm
Strict Pull-up (Or assisted pull-up)
-4 sets till failure

WOD
12 Minute AMRAP of:
Buy-in: 400m Run
15 Russian KBS 70/53
15 Pull-ups
15 HSPU
when clock hits 12:00, run 400m



Thursday

Rest day for all Open athletes.

Strength
3-position Clean
-4 sets @ 70%

WOD
Five rounds of:
250m Row
30 Squats
20 HRPU
10 Toe-to-bar
5 Box Jumps



Friday

Strength
12 Minutes to work on TGU

Open athletes- strategy, thorough warm-up, mobility, etc.

WOD
Open Workout 14.1. CrossFit HQ will announce Thursday.



Road to Regionals 2014

Practice skills! Don't go crazy this week! Take Thursday off if you plan on doing the WOD on Friday. The whole weeks WODs are planned to be light enough intensity with common movements that will be seen in the Open on Friday. Perform WODs at 90%ish intensity Monday, 80%ish Tuesday, 70%ish Wednesday, Thursday off.

This week at 911 CrossFit

Monday

Strength
Back Squat
-4x8 @ 70% of last weeks 1rm (or current 1rm)

WOD
12 Minute AMRAP of:
5 Box Jumps
5 Deadlifts 245/135
10 Double-Unders
10 Kettlebell Thrusters 53/35 (per hand)



Tuesday

Strength
Snatch
-15 minutes to work up to a heavy single (Doesn't have to be a max, just your day's best)

WOD
Three rounds of:
400m Row
12 Toe-to-Bar
12 Sit-ups
12 Burpees
12 Ball Slams
200m Run (Entire our building)
*Note: Run/Row can be swapped in event of big class



Wednesday

Strength
Floor Press
-3x10 @ 65-70% of Bench Press 1rm
Parallel Ring Row (Feet on Box)
-4x10

WOD
Three rounds of:
3 Rope Climbs
100m Farmer's Walk 53/35 per hand
100m Sprint
10 Squat Cleans 135/95



Thursday

Strength
Power Clean
-1x3 @ 75%
-1x2 @ 80%
-4x1 @ 85%

WOD
10 Minute AMRAP of:
5 Pistols Left Leg
5 Russian KBS Left arm only 53/35
5 Pistols Right Leg
5 Russian KBS Right arm only 53/35
10 Pull-ups



Friday

Strength
Weakness:
Choose either Overhead Squat or Front Squat (Depending on your weakness/skill)
-4x5 @ 70% (of relevant olympic lift 1rm) with 1 second pause at bottom.

WOD
Five rounds of:
4 Barbell Burpees (Total)
8 Hang Power Snatch
12 HRPU
16 Wall Balls
Time Cap: 15 Minutes



Road to Regionals


It's 10 days to the Open. No need to max out or go crazy insanely heavy. Use this week to do the WOD's at light intensities, not 100%.
Also, HQ is strongly hinting at triple unders and gymnastic movements. Practice both double unders and triple unders all week. Also, hspu, and definitely muscle-ups.

This week at 911 CrossFit 2/10-2/14

Monday

Andrey Malanichev squatted 1,014lbs with zero equipment to set a raw squat world record this weekend.

Strength
15 Minutes to find a 1RM Back Squat

WOD
15-12-9
Thrusters
L Pull-ups
Burpee Broad Jumps



Tuesday

Strength
Snatch High Pull+Snatch (This equals one rep)
-3x2 @ 70%
-2x2 @ 75%

WOD
Three rounds of:
1 Minute ME Hang Power Cleans 135/95
1 Minute ME Row
1 Minute ME Deadlift 135/95
1 Minute ME KB Step-ups 53/35 (each hand)
1 Minute Rest



Wednesday

Strength
Bench Press
-4x5 @ 80%
Pendlay Row
-4x10 @ as heavy as possible with good form

WOD
For time:
Run 200m (Single Building)
21 HSPU
21 KBS 53/35
Run 200m
15 HSPU
15 KBS 53/35
Run 200m
9 HSPU
9 KBS 53/35



Thursday

Strength
Clean
-2x2 @ 75%
-3x1 @ 80%, 85%, 88%

WOD
12 Minute AMRAP of:
3 HRPU
3 KB Cleans (Total) 53/35
3 Chest-to-bar Pull-ups
6 HRPU
6 KB Cleans (Total)
6 C2B Pull-ups
9 HRPU
9 KB Cleans (Total)
9 C2B Pull-ups
12 HRPU....
Keep increasing by 3 reps per round.



Friday

Strength
Overhead Squat
-5x3 @ 85% of Snatch 1rm

WOD
For time:
Run 400m
1 Rope Climb
6 Pistols (per leg)
12 Double-Unders
2 Rope Climbs
12 Pistols (per leg)
24 Double-Unders
3 Rope Climbs
18 Pistols (per leg)
48 Double-Unders




Road to Regionals 2014

Monday

I-
Monday's WOD


Tuesday

I-
Warm-up, mobility, flexibility

II-
EMOM for 5 Minutes
3-Position Snatch @ 70%

Four rounds of:
30 Seconds max Hang Power Cleans at 135/95
30 Seconds rest
30 Seconds max Shoulder-to-Overhead at 135/95
30 Seconds rest

III-
Open WOD 13.5 Modified
5 Minute AMRAP of:
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

then...

Row 1k


Wednesday

I-
Warm-up, mobility, flexibility

II-
Front Squat
EMOM for 9 Minutes
3 reps @ 85% of Clean 1rm

Clean Touch 'n Go reps
-2x5 @ 115
-2x5 @ 135
-2x5 @ 155

III-
Pick a movement you suck at from this list:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png

5 Minute AMRAP of:
5 Jump-over-Box jumps
5 Toe-to-Bar
5 Weakness movement at decent weight.

rest then...

Open WOD
7 Minute AMRAP
Burpees


Thursday

I-
Rest


Friday

I-
Snatch Complex:
Power Snatch+Full Snatch+4 OHS
-5 sets @ 80%

Back Squat
-5x3 @ 85%

II-
Three rounds of:
5 Muscle-ups
7 Clusters 155/105
Row 300m

Rest then...

Three rounds of:
30 Target Wall Balls
30 Double-unders

This week at 911 CrossFit 2/3-2/7

Monday

Strength
Back Squat
-4x5 @ 88% (or +10lbs from last week if you haven't been following the cycle)
-1x As many as possible, 90%

WOD
12 Minute AMRAP of:
5 Clusters 135/95
10 Burpee Pull-ups
15 Double-Unders



Tuesday

Strength
2 Segment Snatch Deadlift+Power Snatch+Snatch
-2 sets @ 65%
-2 sets @ 75%
-1 set @ 80%

WOD
Four rounds for time of:
400m Run
15 Deadlifts 245/135
30 Sit-ups



Wednesday

Strength
5 rounds not for time:
Max Reps Bench Press Rx: Bodyweight/.75xBodyweight
10 Barbell Rows

WOD
Three rounds for time of:
5 Wall Climbs
5 Wall Runs
5 HSPU

then immediately...

Four rounds of:
12 KB Snatch (6 per arm) 70/53
20 Russian KBS 70/53



Thursday

Strength
Two Position Clean (Floor, high hang)
-5x2 @ 75% (Perform two, two position cleans per set. Technically four cleans)

WOD
10 Minute AMRAP of:
Sprint 100m
10 Barbell Lunges (in front rack) 115/75
10 Shoulder-to-Overhead 115/75

Rest two minutes then...

Row 1k



Friday

Strength
Front Squat
-5x3 @ 90% of Clean 1rm

WOD
10 Rounds for time of:
7 Box Jumps
7 Wall Balls
7 Burpees






Road to Regionals 2014

Monday

I-
Do the WOD


Tuesday

I-
Warm up, flexibility, mobility

II-
Work up to a heavy snatch triple

EMOM For 5 Minutes (Including 0:00)
5 Hang Power Cleans, 5 Front Squats

Shoulder-to-Overhead
30 seconds ME
60 seconds rest
Start with 95/65 and add 10 pounds every round. Repeat until you can no longer perform at least 3 reps.

III-
9-6-3
Muscle-ups
Snatch 135/95

rest then...

Five rounds of:
10 Double Unders
10 Box Jump overs
Rest 30 seconds


Wednesday

I-
Warm up, flexibility, mobility

II-
Power Clean
-5x3 @ 70%, 75%, 80%, 80%, 85%
-1x10 @ 50%

III-
Competition Simulation

Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

rest then...

Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Thursday

I-
Rest

Friday

I-
Warm up, flexibility, mobility

II-
Snatch
-2x3 @ 65%
-2x2 @ 75%
-3x1 @ 85%

Back Squat
-1x5 @ 75%
-2x5 @ 80%
-2x3 @ 85%

III-
6 Minute AMRAP of:
3 Muscle-ups
10 Box Jump Over 24"/20

rest then...

6 Minute AMRAP of:
5 Deficit HSPU 25lb plate
15 Double-unders
5 Pistols (per leg)

This week at 911 CrossFit 1/27-1/31

IMPORTANT Events Schedule:
Feb 27 - Mar 31 - CrossFit Games OPEN
April 11 & 12 - RAID THROWDOWN $20,000 - Orlando
May 9 - 11 - SE Regionals, JAX, FL
July 22 - 27 - CrossFit Games, Carson, CA

Sign up for the Open here: 

http://games.crossfit.com/



Monday

Strength
Back Squat
-4x5 @ 85% (or +10lbs from last week)
-1x As many reps as possible, 88%

WOD
12 Minute AMRAP of:
10 Sumo Deadlifts 135/95
20 Wall Balls
5 Hang Power Cleans 135/95
20 Double-Unders



Tuesday

Strength
Clean+Power Jerk
-2x3 @ 75%
-3x2 @ 80%

WOD
With a 10 Minute Timer:
30 Shoulder-to-Overhead 95/65
20 Burpee Box Jumps
15 Toe-to-bar
20 Shoulder-to-Overhead 135/95
30 Burpee Box Jumps
15 Toe-to-bar
Max effort Shoulder-to-Overhead with 185/115 with remaining time



Wednesday

Strength
Deadlift
15 Minutes to work up to a 3rm

WOD
Five rounds for time of:
5 Muscle-ups (Scaled: 10 Chest-to-Bar Pull-ups. Scaled scaled: 15 Ring rows or band)
10 HSPU
20 Pistols (10 per leg)



Thursday

Strength
Snatch High Pull+Snatch+Hang Snatch+OHS
-3 sets of 2 reps (of entire complex) @ 70%
-2 sets of 1 rep (of entire complex) @ 75%

WOD
15 Minute AMRAP of:
Run 400m
25 Russian KBS 70/53
Row 500m
15 KBS 70/53



Friday

Strength
Front Squat
-5x3 @ 85% of Clean 1rm

WOD
Five rounds of:
Sprint 100m
1 Rope Climb
20 Kettle-bell Lunges (hold one in each hand)(10 per leg) 53/35
5 Man Makers









Road to Regionals

I-
Warm up, flexibility, mobility

II-
Snatch
-5x2 @ 70%, 75%, 80%, 85%, 80%

Clean Complex:
Floor+Hang+3 Front Squats
-5 sets @ 80%

Back Squat
-4x8 @ 75%

III-
Five rounds of:
10 Chest-to-Bar Pull-ups
10 Thrusters 100/70
10 Wall Balls
Rest 30 seconds
Do each round as fast as freakin possible while maintaining perfect form.


Tuesday

I-
Warm up, flexibility, mobility

II-
EMOM 9 Minutes (Including 0:00)
5 Push Press. First half use 70% of best overhead lift. Last half use 75%.

then...

Three rounds of:
30 seconds max Ground-to-overhead 135/95. (Next round use 155. Last round use 185)
60 second rest.

III-
Chose two of your weakest exercises (skill wise) and one of your favorites from this list:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png
Four rounds of:
1 Minute ME Weakness movement #1
1 Minute ME Favorite movement
1 Minute ME Weakness movement #2
1 Minute rest


Wednesday

I-
Warm up, flexibility, mobility

II-
3-Position Snatch
-2 sets @ 75%
-3 sets @ 80%

Dynamic Back Squat (up as quickly as possible)
-10x3 @ 55%

Hang Power Cleans (for competition)
10 reps unbroken. Start at 95/45.
Rest 60 seconds.
Add 20lbs and repeat. Do this until you can no longer do 10 unbroken reps.

III-
Open Workout 13.3 (2013)
12 Minute AMRAP of:
150 Wall Balls
90 Double Unders
30 Muscle-ups

Rest then...

Open Workout 12.1 (2012)
7 Minute AMRAP of:
Burpees



Thursday

I-
Rest

This week at 911 CrossFit 1/20-1/24

Monday

Strength
Back Squat
-4x5 @ 80%
-1x as many reps as possible, 85%

WOD
14 Minute AMRAP of:
200m Run (Door, just our building, to back door)
6 Toe-to-bar
12 Russian KBS 70/53
18 Wall Balls



Tuesday

Strength
Three reps of Below Knee Clean
-5 sets @ 75%

WOD
For time:
Two rounds of:
10 KB Snatch (left arm) 53/35
100m Sprint
10 KB Snatch (right arm) 53/35
100m Sprint
then immediately...
Row 750m
20 Burpees



Wednesday

Strength
Power Jerk
-15 Minutes to work up to a 2rm

WOD
12 Minute Ladder of:
3 Double-unders
3 OHS 115/75
3 Clean & Push Press 115/75
6 Double-unders
6 OHS
6 Clean & Push Press
9 Double-unders
9 OHS
9 Clean & Push Press
12 Double-unders...etc. Keep increasing by 3 reps per round until time finishes



Thursday

Strength
2-Position Snatch (Floor, high hang)
-2 sets @ 75%
-3 sets @ 78%

WOD
For time: (Rep/Round scheme above the specific exercise)
15-12-9-6-3
Chest-to-bar Pull-ups
10-8-6-4-2
Deficit HSPU (45/25lb plate)
3-3-3-3-3
Forward Roll+Burpee
Time Cap: 15 Minutes

Coaches notes: If you're uncomfortable with the roll, just perform burpees



Friday

Strength
Power Clean+Clean & Jerk
-4 sets @ 80%
Back Squat
-5x3 @ 60% (Come up as quickly as possible, shorter rests, 60 seconds tops)

WOD
15 Minute AMRAP of:
400m Run
7 Box Jumps
7 Deadlifts 275/135
7 KB Thrusters 53/35 (per hand)




Road to Regionals 2014

Monday

I- Monday's WOD


Tuesday

I-
Warm up, flexibility, mobility. Sign up for the Open.

II-
15 Minutes to work up to a heavy full Clean

Hang Power Clean
5 Rounds:
-30 seconds Max Reps, unbroken (focus on grouping cleans back to back for competition reasons)
-60 seconds rest
Weights to use: 185, 155, 155, 135

EMOM for 4 Minutes (Including 0:00 and 4:00)
5 Push Press @ 185

III-
EMOM for 10 Minutes
Even Minute: 10 HSPU
Odd Minute: 10 Chest-to-bar Pull-ups

For time:
Row 1k
50 Wall Balls


Wednesday

I-
Warm up, flexibility, mobility, foam roll

II-
Snatch
-4x2 @ 80%, 80%, 85%, 85%

Snatch+5 OHS
-4 sets @ 70%

EMOM for 5 Minutes
-4 Front Squats @ 75%

III-
Pick two least favorite movements you suck at from here:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png
then...
5 rounds of:
1 Minute ME Movement #1
30 second rest
1 Minute ME Movement #2
30 second rest
For barbell movements, use 65% of your 1rm

then...

Run 800m


Thursday

I-
Rest day



Friday

Competition Simulation Day, three WODS

I- Warm up, mobility, flexibility, foam roll

II- Light olympic lifts to warm up, practice form

III-
"Amanda"
9-7-5
Muscle-ups
Snatch (as low as possible) 135/95

rest 10-15 minutes then...


"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups

Rest 10-15 minutes then...

For time:
300m Row Buy-in
Three rounds of:
10 Box Jump Overs
10 Thrusters 115/95
10 Burpees

This week at 911 CrossFit 1/13-1/17

This Saturday at 1pm we will be having a picnic at Vista View Park! See you there! RSVP with Jim.

Monday

Strength
15 Minutes to find a Clean & Jerk 1rm

WOD
For time:
Row 400m
20 Thrusters 95/65
20 Pull-ups
20 OHS 95/65
Run 400m
15 Thrusters 95/65
15 Pull-ups
15 OHS 95/65
Row 400m


Tuesday

Strength
Back Squat
-1x5 @ 80%
-2x5 @ 83%
-1x5 @ 86%

WOD
With a 12 Minute Clock:
4 Rounds of:
15 Shoulder-to-Overhead 135/95
15 Toe-to-Bar
50 Double-unders
with the remaining time, as many reps as possible of:
Burpee Broad Jumps



Wednesday

Strength
Power Snatch+Snatch
-2 sets @ 75%
-1 set @ 80%
-1 set @ 83%
-1 set @ 86%

WOD
"TK"
20 Minute AMRAP of:
8 Strict Pull-ups
8 Box Jumps 30"/24"
12 KBS 70/53


U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.


Thursday

Strength
Push Press
-1x5 @ 80%
-2x5 @ 83%
-1x5 @ 86%

WOD
12 Minute AMRAP of:
10 Deadlifts 135/95
6 Barbell Burpees (3 per side)
5 Hang Power Cleans 135/95
6 Barbell Burpees (3 per side)
200m Row


Friday

Strength
OHS
15 Minutes to work up to a heavy triple. If new, work technique instead.

WOD
Four rounds for time of:
3 Rope Climbs
10 HSPU
200m Suicide Sprint (Speed bump and Back Twice)
100m Farmer's Walk 70/53 (per hand)
Time Cap: 20 Minutes





Road to Regionals 2014

Monday

I-
Warm up, mobility, flexibility, foam roll

II-
3 Position Clean
-3 sets @ 80%
-2 sets @ 83%

Every Even Minute On the Minute 10 Minutes (Including 0:00 and 10:00)
Back Squat, 4 reps @ 83%

II-
Ground to Overhead-
3 Rounds @ 155/105
30 seconds Max Reps
30 seconds Rest
rest two minutes then repeat @ 135/95

III-
Five rounds for time of:
10 Thrusters 95/65
15 Double-unders

Tuesday

I-Warm up, mobility, flexibility, foam roll

II-
Snatch Pull+Hang Snatch+OHS
-Work up to a heavy single

EMOM for 5 Minutes
-5 Power Snatches @ 70% of heavy single number

III-
Five rounds of:
3 Muscle-ups
10 KBS 70/53
Rest One minute between rounds

Five rounds of:
12 Chest-to-Bar Pull-ups
250m Row


Wednesday

I-
Warm up, mobility/flexibility/foam roll

II-
Clean Pull+Clean High Pull+Power Clean+Clean
-5 sets @ 75%

Back Squat
-1x6 @ 65%
-1x5 @ 70%
-1x4 @ 75%
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%

III-
Open Simulation WOD
10 Minute AMRAP of:
3 Hang Cleans 135/95
3 Burpees
3 Wall Balls
6 Hang Cleans 135/95
6 Burpees
6 Wall Balls
9 Hang Cleans
9 Burpees
9 Wall Balls
Keep on going up by 3 until time is over

IV-
4x500m Row Work Rest ratio 2:1


Thursday

I-
Rest.

Friday

I-
Warm up, flexibility, mobility, foam roll

II-
Pistols
15 Minutes to work on Pistol skill

Clean & Jerk
-15-20 Minutes work up to a heavy double

Snatch
5 rounds of:
-30 Seconds Unbroken Hang Snatch (Power or Full) (Weight per round: 135, 115, 95, 95, 75)
-60 seconds rest

Thruster
-4x5 @ 135, 155, 155, 165

III-
For time:
7-5-3
Muscle-ups
HSPU

10 Minute AMRAP of:
300m Row Buy-in.
5 Deadlifts 275/185
10 Pistols (5 per leg)
10 KB Snatch (5 per arm) 53/35