THIS WEEK AT 911 CROSSFIT   02/23 - 02/27

Sign up for the OPEN!! Last few days!!
www.games.crossfit.com

MONDAY

FEB 23

A) Shoulder Press: 8-6-4-2-1-1-1

(Suggested rep count to find a 1 rep max press. No dip-drive!!)

B) 3 Rounds For Time:

• 5 Push-jerks 155/105
• 20 wallball 20/14
• 25 Abmat situps
• 400m run

TUESDAY

FEB 24

A) 3 minutes of double under practice (freestyle. You must attempt)

B) AMRAP 5: - 10 KB Swings 53/35 - 20 Double unders (scale to 40 singles)

REST 4 MINUTES

C) AMRAP 5: - 10 SDHP 53/35 - 10 Box jumps – Games 24/20

REST 4 MINUTES

D) AMRAP 5: - 10 around the body pass 53/35 - 10 Burpees

WEDNESDAY

FEB 25

A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80%

Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7

B) For Time: (Event 5 From Wodapalooza. RX+ = Rx Division) 35 pullups 15 Power cleans 135/95 (RX+ do 145/105) 25 pullups (RX+ do C2B) 10 squat cleans 155/105 (RX+ do 165/115) 15 pullups (RX+ do C2B) 5 squat clean & jerks 175/115 (RX+ do 185/125)

THURSDAY

FEB 26

A) Not For Time: (any order) - 3 wall climbs or 6 Walk-The-Floors - 300m row - 30 single jump rope - 3 rope planks - 30 wallballs

B) For Time: Wodapalooza Chipper (slightly scaled) - 10 Thrusters 115/75 - 20 Toes to bar - 10 power snatch 115/75 - 20 HR pushups - 100 double unders (scale to 100 bar hops) - 20 HR pushups - 10 power snatch 115/75 - 20 Toes to bar - 10 Thrusters 115/75

FRIDAY

FEB 27

CROSSFIT OPEN 15.1!!!!

This week at 911 CrossFit 2/16-2/20

Sign up for the Open! Last week of multiple Open WODs to get you ready. Take advantage of the technique work in the strength WODs and practice your weaknesses before/after class.

Monday

Strength
Snatch From Power Position (Shouldn't fail, be too hard, etc. Prepping for Open)
-1x5 @ 50%
-2x4 @ 55%
-1x3 @ 60%

WOD
CrossFit Open WOD 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95
20 muscle-ups



Tuesday

Strength
Clean From Power Position & Jerk (Shouldn't fail, be too hard, etc. Prepping for Open)
-1x5+3 @ 50%
-2x4+2 @ 55%
-1x3+2 @ 60%

WOD
For time:
"Running Annie"
50-40-30-20-10
Double Unders
Sit-ups
200m Run



Wednesday

A) Back Squat: 3-3-3-3-3 (5 sets of 3 reps. 2 minutes rest btwn sets)

*Start moderate and add weight to each set of 3 reps. Do NOT post load.

**Very important to keep chest facing forward while performing the heavier back squats in case you need to dump the weight. Stay within your limits

B) AMRAP 5:
7 Thruster (95/65)  (RX+ do 115/75)
9 T2B

REST 5

C) AMRAP 5:
20 KB SWING
20 HR PUSHUPS

Thursday

A) EMOM 10: (alt)

·         2 power clean & push jerk – 80% range (not TnG)

·         5 WTF’s

B) AMRAP 10:  3, 6, 9, 12, 15, 18, etc….

·         clean & jerk (95/65)  RX+ do 135/95

·         burpee over bar

(this is also a power clean and push jerk)

Friday

10-1 (10 of each, 9 of each, etc…)

hang clean 115/85

Front rack alt lunges  115/85

*200m run after each odd round

*800m run after the last round (the ’1′ round)

This week at 911 CrossFit 2/9-2/13

Monday

Strength
Snatch
-4x1 @ 85%

WOD
CrossFit Open WOD 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds






Tuesday

Strength
Three rounds not for time of:
Floor Press till failure. Rx: Bodyweight/75%BW
10 Barbell Row heavy but perfect form

WOD
CrossFit Open WOD 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps



Wednesday

Strength
Clean+Hang Clean+Front Squat
-2 sets @ 75% (of clean 1rm)
-2 sets @ 80%

WOD
CrossFit Open WOD 14.3
Complete as many reps as possible in 8 minutes of:
10 Deadlift 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps




Thursday

Strength
Behind the neck Jerk+Split Jerk
-4x1+1 @ 80%

WOD
15 Minute AMRAP of:
Row 500m
10 Toe-to-bar
15 KBS 53/35
20 HRPU



Friday

Strength
Back Squat
-4x3 @ 80%

WOD
CrossFit Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
95/65 thrusters
Burpees

This week at 911 CrossFit 2/2-2/6

Monday

Strength
Pause Snatch+OHS (Pause one inch off the floor for two seconds then finish the snatch)
-3x2+1 @ 80%

WOD
3 Minute AMRAP of:
-10 Single-Arm KB Snatches (5/arm) 53/35
-5 Burpee Box Jumps
-5 Toes to Bar
3 Minute AMRAP of:
-Row 200m
-15 KBS 53/35

Rest one minute then repeat the entire thing.



Tuesday

Strength
Three rounds not for time of:
5 Bench Press @ 82-85%
10 Dumbbell Row (10 per arm)

WOD
10 Minute AMRAP of:
3-6-9-12-15...
Sprint 100m
Hang Power Clean 155/105
Sprint 100m
HSPU



Wednesday

Strength
Shoulder pre/re-hab
Waiter Walks
-4xDistance of my gym and back per hand
Use dumbbell or kettlebell, 20% of bodyweight

WOD
"Chealsea"
Each Minute on the Minute for 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for twenty minutes?  If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. 

Actual WOD is 30 minutes



Thursday

Sign up for the CrossFit Games open!

Strength
Power Clean
-Work up to a heavy double (2 reps)

WOD
Every Minute on the Minute for 12 Minutes (including 0:00 and 12:00)
Even Minute:
Complex:
1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk. Start at 40% of best Jerk. Use remaining time within the minute to add 10%. If you fail the complex, use the rest of the minute to try again.
Odd Minutes:
Double-Unders



Friday

Check out this article by Professor Chris! http://gentlemanandmeathead.com/?p=1240

Strength
Back Squat
-Work up to a new max

WOD
14 Minute AMRAP of:
Buy-in: Run 800m (Replaces the First round 200m run)
Run 200m
4 Muscle-ups
Row 250m
8 Sumo-Deadlifts 225/135
30 Second bike (standing)
12 Knee-to-Elbow

This week at 911 CrossFit 1/26-1/30

Monday

Strength
Below Knee Snatch+OHS
-3x2+2 @ 75% (Two below knee snatches then two OHS)

WOD
10 minute AMRAP of:
Buy-in: Run 400m
7 Box Jump Overs
7 Sumo Deadlift High Pulls
14 Lunges (Front rack) 115/75 (7 per leg)
at 10:00 Row 500m



Tuesday

Strength
Three rounds not for time of:
6 Close-grip Bench Press @ 80%
Parallel Ring Row till failure, if you can do more than six, put a plate on your hip.

WOD
12 Minute AMRAP of:
100m Farmer's Walk 70/40 (per hand)
5 Muscle-ups (Scale: 10 C2B Pull-ups+10 Dips)
20 HRPU
30 Sit-ups



Wednesday

Strength
None

WOD
“31Heroes”
AMRAP 31 minutes
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30/24

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.



Thursday

Strength
Push Press+Jerk
-Work up to heaviest set possible. One push press then one jerk.

WOD

For time:
20-16-12-8 of:
Power Snatch, 95/65
Burpee
Toe-to-bar



Friday

Strength
Back Squat
-4x1 @92.5%

WOD
15 Minute AMRAP of:
5 Hang Power Cleans 135/95
10 Ball Slams
20 Single-arm Russian KBS 53/35 (10 per arm)
10 Wall Balls
5 Tire Flips

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