Sunday, February 7, 2016

THIS WEEK AT 911 CROSSFIT
FEB 8TH  - FEB 12TH  2016


REGISTER FOR THE OPEN
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games



Perform mobility and aerobic (25 to 40 min) restoration at least 2 times a week, at your time





MONDAY


A . WARM UP

3 Rounds
200M RUN
25m BEAR CRAWLS
15 HOLLOW ROCKS


B.
Amrap 6 Minutes: 
  10 Air squats  
  10 High knee jumps 
  10 Knees to Elbows

Rest 4 min
Get weights ready


C.

WOD
"Fight Gone Bad!"
Three rounds of:

1 Minute ME Wall-ball
1 Minute Sumo deadlift high-pull, 75/45
1 Minute ME Russian KBS 53/35
1 Minute ME Push-press, 75/45
1 Minute ME Row (For calories)
1 Minute Rest
  


TUESDAY

A.  WARM UP
3 Rouds

MIN 1 – 20 V UPS
MIN 2 – 20 SUPERMAN
MIN 3 – 20 SIDE LUNGES


B.
Every 2 minutes, for 20 minutes (10 sets) of:
Back Squat
1x5x80%
1x3x85%
1x1x90%
1x5x85%
1x3x90%
1x1x95%
4x3x85%


C. WOD
12 Minute AMRAP of:

30 Goblet Squat Buy-in    70/53


100m Sprint (speed bump and back)

1 Set of the complex:
-3 Power Clean + 3 Front Squats -  75% of Bodyweight

Dropped complex: 3 Burpee Penalty per drop at the end of every round.


WEDNESDAY

A.  WARM UP – COACH’S CALL

B. 3 ROUNDS FOR QUALITY
2 Strict Handstand Push-ups
20 Hollow Rocks
3 Bar Muscle-ups
20 Tuck Crunch


C.
Every 2 minutes, for 8 minutes (4 sets):
Push Press
1x5x50%
1x5x60%
1x5x70%
1x3x80%

REST 3 MIN THEN…
2x10x80%


D.
For time:
Row 500m
50 Double-unders
95/65 pound Push Press, 40 reps
30 Chest-to-barPull-ups
20 Pistols (alternating)



THRUSDAY
WARM UP – COACH’S CALL

A.  FOR QUALITY  - 3 ROUDS

·                 30 HIP Bridge Ups 
·                 Hold  Bridge Up   1 Minute
·                 Skin the Cat - 30 SEC



B.
Strength

Snatch Complex:

2 Snatch-Grip Deadlift+Hang Snatch+High Hang Snatch+OHS with 3 second hold at the bottom

-3 Sets @ 70%
-2 sets @ 80%


C. WOD
For time:
Row 500 meters
30 Ring Dips
30 Sumo Deadlift high-pulls 75/45
30 Handstand Push-ups
30 Power Snatches 75/45
30 Burpees
30 Pull-ups
30 Thrusters 75/45

FRIDAY

 WU– 3 rouds
MIN 1 - RUN IN PLACE – 1 MIN, high knees
MIN 2 – 25 REVERSE SNOW ANGELS
MIN 3 - L SIT HOLD – 45 sec


Strength
Close-grip Bench Press
-5x3 @ 80% of new 1rm


WOD
6 Minute AMRAP of:
3-6-9-12...
Kettlebell Swings 53/35
Box Jumps
6 Minute AMRAP of:
3-6-9-12...
Push-ups
Sit-ups
Double-Unders

Sunday, January 31, 2016






THIS WEEK AT 911 CROSSFIT

Feb 1st  to  Feb 5th


 

Perform mobility and aerobic (25 to 40 min) restoration at least 2 times a week, at your time

 

 

    –      Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

 

 

Its time to register for the Open Games!!!








MONDAY

A.
Dynamic WU:
2 rounds:
50m bear crawl.
50m broad jump.
 25m crab walk.
30 Jumping Jacks.
10 touchdowns.
 5 DB push press at light weight.


B. FOR QUALITY – 10 MIN CAP

Accumulate  Minutes Of  Bridge Ups  Hold,
*** Every Time You Break, Perform 5 Skin the Cats  

C.

 Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch


D. WOD
Three rounds for time of:
12 Toes to bar
12 Handstand Push-ups
135/95 pound Overhead Squat, 6 reps


TUESDAY
A.   WARM UP – COACH’S CALL


B. Three rounds, FOR QUALITY – 12 MIN CAP

15′ Rope Climb, 2 ascents
15 HOLLOW ROCKS
TRX OR RING PLANK – 25sec


B.
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat

1x3x70%
1x2x80%
1x3x85%
1x3x85%
1x6x80%

C. WOD
Complete as many rounds as possible in 4 minutes of:
155/105 pound Hang Clean, 6 reps
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-ups
Rest exactly 2 minutes, then…
Complete as many rounds as possible in 4 minutes of:
155/105 pound Hang Clean, 6 reps
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-ups


WEDNESDAY

WARM UP – 400M lap
25 jump squats


A.
Three rounds, for quality
40 Double unders
12 Ring Dips



B.  For quality - 12 min cap

·                 20 Meter Handstand Walk Laterals 
·                 Accumulate 3 Minutes Of L Seats 
·                 Accumulate 3 Minutes Of Supermans 

C.
STRENGTH:
Barbell weighted step ups 3 x 10 (alternating legs)
(45/25)

 THEN
Dumbbell Push Press
Every Minute on the Minute for 12 minutes of:
10 Max DB Push Press @ medium weight

THRUSDAY
A.
Outsite Ladder drills in warm-up
2 ROUNDS
10 forward and side leg swings.
10 EACH LEG – FORWD LUNGES, BACK LUNGES

B. SKILL WORK – 8 TO 10 MIN
Max height box jump

C.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
3x2x80%

D. WOD
On a running clock:
0-6:00 – 800m run
6:00- finish, complete the following:
50 Russian twists (1,1)
60 Walking lunges (alt)
70 KBS (55/35)
60 Walking lunges
50 Russian twists
*score is time of 800m run and time of completion

FRIDAY
A.
WARM UP
10 over unders.  – (USE A PARTNER, EACH PERSON)
10 Inch Worms
B
For TIME – 2 ROUNDS

·                 10 Lateral Push Ups (SIDE TO SIDE
·                 20 Wide Push Ups 
·                 10 Push Ups 
·                 15 Narrow Push Ups 
·                 10 Plyometric Push Up
·                 5 Olympic Push Ups 
Post your time 

C.
BENCH
Every 2 minutes, for 14 minutes (7 sets):
1x3x60%
1x2x70%
1x2x80%
2x1x85%
2x1x90%

D. WOD
Three rounds for max reps of:
Row for 2 minutes (meters)
Rest 1 minute
Wall Ball Shots for 2 minutes
Rest 1 minute


Sunday, January 24, 2016

THIS WEEK AT 911 CROSSFIT
JAN 25 TO JAN 29TH

its time to register for the Open Games!!!
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games




MONDAY
WARM UP  2 ROUNDS
10 mountain climbers per leg.
10 cherry pickers
5 4-point air squats.
10 leg swings forward.
THEN…
A.
Three rounds, not for time, of:

10 HRPU
10 plank hold on TRX or rings

L-sit, 45 seconds

B.
Every two minutes, for 10 minutes (5 sets) of:
Shoulder Press
1x3x85%

C.
Five rounds for time of:
40 Double unders
24/16kg Kettlebell Swing, 20 reps
10 Toes to bar


TUESDAY
3 rounds:
3 upward and downward dog.
5 scorpions per side.
5 pushup walk outs.
5 Burpees smooth and easy.
A.
Every 2 minutes, for 14 minutes (7 sets) of:
Clean + Hang Clean
1x1x65%
1x1x70%
1x1x75%
2x1x80%
2x1x85%

B.
Every 2 minutes, for 14 minutes (7 sets) of:
Front Squat
1x4x75%
1x3x80%
1x2x85%
1x4x80%
1x3x85%
1x2x90%
1x6x75%

C.For time.
Row 800 meters
15 C&J (115#)
1 Rope Climb 
Row 400 meters 
10 C&J (145#) 
1 Rope Climb 
Row 200 meters 
5 C&J (165#) 
1 Rope Climb

WEDNESDAY

WARM UP – 400 m RUN, then…

2 rounds:
 5 4-point squats.
5 star lunges (EACH LEG) – see video
10 forward and side leg swings.
5 T2B
45sec  Wall squat hold



A.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%
1x2x90%

B.
Every 90 seconds for 9 minutes (6 sets):
Deadlift
1x3x75%



These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.


C.
For time: (CAP 20 MIN)


50 Wall Ball Shots, 20/14 pounds
25 Chest-to-bar Pull-ups
40 Wall Ball Shots, 20/14 pounds
20 Chest-to-bar Pull-ups
30 Wall Ball Shots, 20/14 pounds
15 Chest-to-bar Pull-ups



THURSDAY – REST DAY

AEROBIC RESTAURATION – 15 TO 20 MIN ROW OR SPIN, on your own time

WARM UP
A.2 rounds:
10 PVC pass through.
10 PVC figure 8’s.
 5 pushup walkouts.
Bear crawl to the end (glass window) and back

B.
Every minute, on the minute, for 9 minutes (3 ROUNDS)
Minute 1 – 135/95 pound Overhead Squat, 9 reps
Minute 2 – 12 Burpees
Minute 3 – 15 Toes to bar


C. WOD
25 minute AMRAP 
Run 600 meters
20 Sit ups 
10 Deadlifts (135/95)
5 Hang Power Cleans (135/95)


 BUY OUT – 1000m  row



FRIDAY

WARM UP – COACH’S CALL

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk
1x3x60%
1x2x70%
1x2x80%
1x1x85%
1x2x90%

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
1x5x55%
1x5x65%
1x3x75%
1x2x85%
1x2x90%

Then…
Every two minutes, for 6 minutes (3 sets):
Back Squat
1x5x85%

C. WOD
Three rounds for time of:
155/105 pound Push Jerk, 10 reps
20 Chest-to-bar Pull-ups

50 Double unders