Sunday, September 25, 2016

THIS WEEK AT 911 CROSSFIT
SEPTEMBER 26 - OCTOBER 1ST


*** OCTOBER 1ST - THERE WILL NOT BE A MOBILITY CLASS  ***

10AM - CLASS WITH COACH ANTHONY


SATURDAY, OCTOBER 1ST

GOLIATH GAUNTLET 5K OBSTACLE RACE
SHERIDAN HOUSE
1700 S. FLAMINGO ROAD, DAVIE 33325

*** IF YOU ARE SIGNED UP, ARRIVE AT 9:00AM *** 
PARKING IS LIMITED - TRY TO CARPOOL


OPTIME ONE CAUSE 5K
THANK YOU, EVERYONE WHO CAME OUT TO SUPPORT SPECIAL COMPASS AND THESE AMAZING ATHLETES!!!

MONDAY

WARM UP
PVC/FLOOR

SWOD
EVERY 90 SECONDS - FRONT SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%

WOD

10 OHS
1 ROPE CLIMB
15 V-UPS
2 ROPE CLIMBS
20 SLAM BALL
3 ROPE CLIMBS
400 MTR RUN
TUESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
EVERY 90 SECONDS - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD
30-20-10
THRUSTERS                  95/65
DOUBLE UNDERS
KBS-R                              70/55


WEDNESDAY 


WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - CLEANS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD - 3 RDS
800 MTR RUN
15 T2B
12 BURPEES



THURSDAY

WARM UP
PVC/FLOOR

SWOD
E2MOM - BENCH PRESS + PUSH UPS
5 X 8 @ 75% + 5 PUSH UPS

WOD - 12 MIN CAP
1, 2, 3, 4, 5 +     PULL UPS
2, 4, 6, 8 +         GOBLET SUMO SQUATS      55/35
3, 6, 9, 12 +       LEG RAISE (RIG)




FRIDAY


WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD
ROW 250 MTRS
    10 CLEAN AND JERK          115/95
    10 HRPU
    10 DEADLIFT                        185/135
ROW 250 MTRS
    20 K2E
    20 BOX JUMP                        24/20
    20 KBS-A                                 55/35
ROW 250 MTRS
    30 OHL                                    45/25
    30 DIPS
    30 SIT UPS




Monday, September 19, 2016

THIS WEEK AT 911 CROSSFIT
SEPTMEBER 19TH - 23RD

SATURDAY, SEPTEMBER 24TH

9AM - MOBILITY WITH COACH DAVID
*** DEADLIFTS ***

10AM - CLASS WITH COACH NICOLE



*** SUNDAY, SEPTEMBER 25TH ***
7:30AM OPTIME ONE CAUSE 5K AT MARKHAM PARK, SUNRISE!!!
COME BE PART OF THE SPECIAL COMPASS TEAM!!

REGISTER @ WWW.OPTIME5KRUN.COM



MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD

E2MOM - BACK SQUAT
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 85%
1 95%
1 @ 100+%

WOD
20 GOBLET SQUATS            55/35
20 HSPU
20 V-UPS

25 GOBLET SQUATS
25 HSPU
25 V-UPS

30 GOBLET SQUATS
30 HSPU
30 V-UPS

*** EVERY 3 MINUTES = 3, 6, 9...ETC. BURPEES (CAP 15 BURPEES)


TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD

E2MOM - CLEAN AND JERK
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 85 %
1 @ 95%

WOD - 3 RDS
200 MTR FARMERS WALK         70/55
20 K2OE
20 RING DIP
20 MED BALL CLEAN                  20/14



WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD

E2MOM - STRICT PRESS
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 85%
1 @ 95%


WOD
200 MTR RUN WITH PLATE                            45/25
3 ROPE CLIMBS
400 MTR RUN (NO PLATE)
30 PUSH PRESS                                                  95/65
200 MTR RUN WITH PLATE
50 DOUBLE UNDERS (100 SINGLES)
400 MTR RUN (NO PLATE)
30 OHS                                                                  95/65


THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
SKILLS 

WOD - 12 MIN AMRAP
50 JUMP SQUAT
40 HRPU
30 B-FLY SIT UP

*** BUY OUT 800 MTR ROW + 10 BURPESS ***



FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - DEADLIFT
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 85
1 @ 95%
1 @ 100+%

WOD
10 WALL BALLS              20/14 - ALL WALL BALLS
25 KBS -A                           55/35
20 WALL BALLS
25 T2B
30 WALL BALLS
25  BURPEES
40 WALL BALLS
25 PULL UPS
50 WALL BALLS







Sunday, September 11, 2016

THIS WEEK AT 911 CROSSFIT
SEPTEMBER 12 - 16TH

SATURDAY, SEPTEMBER 17TH

9AM - MOBILITY WITH COACH DAVID
*** DEADLIFTS ***

10AM CLASS WITH COACH DAVID




MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM BACK SQUAT

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD - 3 RDS
400 MTR RUN
1 ROPE CLIMB
10 CLUSTERS      95/65


TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM PUSH PRESS

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD
3 MINUTES - AMRAP
     5 PULL UPS
    10 OHL               45/25 
    15 SIT UPS
*** REST 2 MINUTES ***

5 MINUTES - AMRAP
     5 PULL UPS
     10 OHL            45/25
     15 SIT UPS
*** REST 2 MINUTES ***

7 MINUTES - AMRAP
    5 PULL UPS
    10 OHL            45/25
    15 SIT UPS


WEDNESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM SQUAT CLEAN

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD - 15 MIN AMRAP
7 BAR BURPEES
7 BOX JUMP         24/20
7 SLAM BALL      20/15

*** BUY OUT 800 MTR ROW ***


 THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM BENCH PRESS

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD - 3 RDS - 20 MIN CAP
15 KBS-A                       (AT STOP SIGN)
RUN 50 MTRS             (STOP SIGN TO BUMBER)
SPRINT 50 MTRS       (BUMBER TO BUMPER)
7 TIRE FLIPS
RUN 50 MTRS             (BUMPER TO STOP SIGN)
10 FRONT SQUATS    (AT STOP SIGN)

  ****THEN REVERSE FOR ROUND 2; REVERSE AGAIN FOR ROUND 3****




FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM DEADLIFT

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%


WOD
21-18-15-12-9-6-3

SNATCH        95/65
T2B
PUSH UPS







Sunday, September 4, 2016

THIS WEEK AT 911 CROSSFIT
SEPTEMBER 5 - 9


*** MONDAY, SEPTEMBER 5TH ***
HAPPY LABOR DAY!!
WE ARE OPEN FROM 5AM - 10AM

530AM - BOOT CAMP
630AM - CROSSFIT
830AM - CROSSFIT


SATURDAY, SEPTEMBER 10TH

9AM - MOBILITY WITH COACH DAVID
*** SNATCH ***

10AM - CLASS WITH COACH NICOLE


MONDAY

HERO WOD

THE SEVEN

A SUICIDE BOMBER KILLED SEVEN CIA OFFICERS AND ONE JORDANIAN OFFICER AT A REMOTE BASE IN SOUTHEASTERN AFGHANISTAN ON DECEMBER 30, 2009. AFTER POSING AS A POTENTIAL INFORMANT REPORTING ON AL QAEDA.  SEVEN NEW STARS WILL BE ETCHED ONTO THE MEMORIAL WALL AT THE CIA WHERE EVERY STAR REPRESENTS GRIEVING FRIENDS, FAMILY AND COLLEAGUES DEDICATED TO FIGHT AGAINST THE ENEMY, FOREVER IN THEIR NAME.

7RDS FOR TIME
7 HSPU
7 THRUSTERS      135LBS
7 K2E
7 DL                         245LBS
7 BURPEE
7 KBS-R                  70LBS
7 PULL UPS



TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
FRONT SQUAT
E2MOM
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 80%
5 @ 85%


WOD
800 MTR RUN
50 T2B
400 MTR RUN
75 PUSH UPS
200 MTR RUN
100 B-FLY SIT UPS


WEDNESDAY

WARM UP
PVD/FLOOR STRETCH

SWOD
SNATCH
E2MOM
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 80%
5 @ 85%


WOD - AMRAP 15 MINUTES
15 POWER CLEAN         115/95
25 PLANK TUCK
15 PUSH PRESS               115/95
25 PLANK TUCK



THURSDAY

WARM UP
PVC/FLOOR STRETCH

SKILLS
DOUBLE UNDERS
MU
L-SIT - 45 SECONDS
T2B
RING DIP

***WORK ON WHAT NEEDS IMPROVEMENT***


WOD - 4 RDS
10 OHS                  95/65
15 BURPEES
20 KBS-A              55/35
400 MTR RUN



FRIDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
CLEAN & JERK
E2MOM
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 80%
5 @ 85%

WOD - FOR TIME
***BUY IN - 400 MTR RUN***
3 WALL WALKS
20 RING DIPS
40 JUMP LUNGES
60 V-UPS
80 WALL BALLS         20/14




Sunday, August 28, 2016

THIS WEEK AT 911 CROSSFIT
AUGUST 29 - SEPTEMBER 2ND



SATURDAY, SEPTEMBER 3RD


9AM - MOBILITY WITH COACH DAVID
*** KIP & MUSCLE UP PROGRESSION ***


10AM - CLASS WITH COACH NICOLE
*** BURP YOUR BROAD ***


MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - BACK SQUAT
5@ 60%
5@ 65%
5@ 75%
5@ 80%
5@ 85%


WOD
10,9,8,7....
SNATCH    95/65
PISTOLS (EACH LEG)
T2B

BUY OUT - ROW 1000 MTRS




TUESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
EVERY 90 SECONDS - PUSH PRESS
5 @ 55%
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 85%

WOD - FOR TIME
RUN 400 MTRS
50 WALL BALLS       20/14
50 HRPU
50 KBS-A                 55/35
50 SIT UPS
50 CAL ROW




WEDNESDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - SQUAT CLEAN
5 @ 55%
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 85%

WOD - 5RDS
RUN 200 MTRS
5 DEADLIFTS             135/105
5 HANG CLEANS        135/105
5 FRONT SQUATS      135/105
5 S2OH                      135/105


THURSDAY

SKILLS
ROPE CLIMB
MONKEY BARS
KIP
HSPU

 ****WORK ON WHAT NEEDS IMPROVMENT***

WOD - 3 RDS
RUN 400 MTRS W/ PLATE        45/25
3 ROPE CLIMBS
BEAR CRAWL 50 MTRS
25 OHL                                      45/25



FRIDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM -DEADLIFTS
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%


WOD
7 CLEAN & JERK         115/95
   17 HSPU
   17 DB SNATCH        55/35
   17 DIP

17 SUMO DEADLIFT HIGHPULL     115/95
   21 PULL UPS
   21 PUSH PRESS       115/95
   21 BOX JUMP           24/20

21 BACK SQUAT          115/95
   27 SIT UPS
   27 SLAM BALLS       20/15
   27 K2OE






Sunday, August 21, 2016

THIS WEEK AT 911 CROSSFIT
AUGUST 22 - 26TH


SATURDAY, AUGUST 27TH 

9AM - MOBILITY WITH COACH DAVID
    *** CLEAN 101 - BRUSH UP ON TECHNIQUE & SET UP THROUGH 3 POSITIONS ***

10AM - CLASS WITH COACH NICOLE
*** DOUBLE TROUBLE ***



MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - FRONT SQUAT
3X8 @ 85%

WOD 3 RDS 
15 THRUSTERS    95/65
20 BURPEES
25 DOUBLE UNDERS (50 SINGLES)
ROW - 30 CALORIES


TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - BENCH PRESS
3X8 @ 80%

WOD
MAX IN 5 MINUTES
3 HSPU
6 GOBLET SQUAT       55/35
        *** REST 2 MINUTES ***

MAX IN 5 MINUTES
4 POWER CLEANS      115/95
8 PULL UPS
       *** REST 2 MINUTES ***

MAX IN 5 MINUTES
5 JUMP SQUATS
10 SLAM BALL         20/15


WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - PUSH JERK
3X8 @ 85%

WOD
12-9-6-3

BACK SQUAT         115/95
SNATCH                 95/65
OHS                       95/65


THURSDAY


WARM UP

PVC/FLOOR STRETCH

SKILLS

MU
L-SIT - MIN 30 SECONDS
RING DIP
HSH/HSW

***WORK ON WHAT NEEDS IMPROVEMENT***


WOD - 4rds

400 MTR RUN
5 TIRE FLIPS
1 ROPE CLIMB
50 MTR WALK LUNGE     45/25


FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - DEADLIFT
3X8 @ 85%

WOD - AMRAP 25MINS

10 HRPU
20 DEADLIFT                         135/95
30 B-FLY SIT UPS
40 JUMP OVER BOX              24/20
50 KBS(R)                             70/55






























Sunday, August 14, 2016

THIS WEEK AT 911 CROSSFIT
AUGUST 15TH - 19TH



SATURDAY, AUGUST 20TH

9AM - MOBILITY WITH COACH DAVID
*** SHOULDERS ***

10AM - CLASS WITH COACH NICOLE  :))



MONDAY

WARM UP

PVC / FLOOR

SWOD
BACK SQUAT
EVERY 90 SECONDS
5X5 @ 75%

WOD
21 DEADLIFTS                             185/135
200 MTR RUN
21 CLEANS                                   155/105
400 MTR RUN
21 PULL UPS
200 MTR RUN
21 OHS                                          95/65
400 MTR RUN

TUESDAY

WARM UP
PVC / FLOOR

SWOD
CLEAN & SPLIT JERK
EMOM
5X5 @ 65%

WOD - 2O MINS
20 SINGLE KBS(R) - 10 PER ARM     70/55
60 DOUBLE UNDERS (120 SINGLE)
80 OHL                                                   45/25

BUY OUT - 5 ROPE CLIMBS

WEDNESDAY

WARM UP
PVC / FLOOR

SWOD
STRICT PRESS
E2MOM
5X8 @ 75%

WOD - 15 MINS
5, 10, 15, 20....
SNATCH             95/65
SIT UP
THURSDAY

WARM UP
PVC/FLOOR

SKILLS 3 RDS
30 X HOLLOW ROCK
5 X  WALL WALK
30 X ARCH ROCK
5X SPRINT 50 MTRS


WOD - 3 RDS - FOR TIME
ROW 250 MTRS
10 T2B
ROW 250 MTRS
15 FRONT SQUATS      135/105
ROW 250 MTRS
25 PUSH UPS


FRIDAY

WARM UP
PVC / FLOOR

SWOD
DEADLIFT
EVERY 90 SECONDS
5X5 @ 75%

WOD - FOR TIME
800 MTR RUN
25 BOX JUMP / BURPEES    24/20
50 PUSH PRESS                     95/65
75 KBS(A)                               55/35
100 WALL BALLS                 20/14
800 MTR RUN