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





Sunday, August 7, 2016

THIS WEEK AT 911 CROSSFIT

AUGUST 8TH - 12TH

SATURDAY - 9AM - MOBILITY TRAINING WITH COACH DAVID

SATURDAY - 10AM - COACH NICOLE - ANIMAL KINGDOM





HAPPY MONDAY!!!! :))
















MONDAY

WARM UP
PVC/FLOOR

SWOD
E2MOM - FRONT SQUAT
5X8 @ 75%

ASCENDING - 3 SECONDS

WOD - 3 ROUNDS
10 FRONT SQUAT  135/95
1 ROPE CLIMB
10 CLEAN & JERK 135/95
1 ROPE CLIMB

BUY OUT 800 MTR RUN

























TUESDAY

WARM UP
PVC/FLOOR

SWOD
EMOM - SNATCH
8X3 @ 85%

WOD - CAP 30 MINUTES
200 MTR RUN
20 HSPU
200 MTR RUN
30 WALL BALLS    20/14
200 MTR RUN
40 KBS                    55/35
200 MTR RUN
50 B-FLY SIT UP
200 MTR RUN
40 DOUBLE UNDER
200 MTR RUN
30 PUSH PRESS     95/65
200 MTR RUN
20 T2B
200 MTR RUN





WEDNESDAY

WARM UP
PVC/FLOOR

SWOD
E2MOM - BENCH PRESS + 5 PUSH UPS
8X8 @ 65%

WOD
THRUSTER                95/65
PULL UPS

















THURSDAY

SKILLS - 15 MINUTES
KIP
DOUBLE UNDERS
HSPU
***WORK ON WHAT NEEDS IMPROVEMENT***

SIDE PLANK DIP 20/10 X 3

WOD - AMRAP 20 MINS
15 BAR  BURPEES
400 MTR RUN
15 KNEE TO OPPOSITE ELBOW
400 MTR FARMERWALK  55/35


























FRIDAY

WARM UP
PVC/FLOOR

SWOD
EMOM - PUSH PRESS @ 85%
8, 6, 4, 2, 4, 6, 8

WOD - FOR TIME
50 GOBLET SQUAT       55/35
25 SHOULDER SLAP
50 BOX JUMP                 20/14
25 HRPU
50 DEADLIFT                 185/135
25  LEG RAISE (RIG)
50 SLAM BALL              20/15

Sunday, July 31, 2016








This week at 911 CrossFit, 
COOPER CITY
AUG 1ST TO 6TH




HAPPY AUGUST!!!!

SATURDAY, AUGUST 6TH -  
9AM HITT CLASS - COACH NICOLE
9AM - MOBILITY CLASS WITH COACH DAVID.  PLEASE LET US KNOW IF YOU CAN MAKE IT TO RESERVE YOUR SPOT.
10AM CROSSFIT WOD


















MONDAY

WARM UP
PVC PIPE / FLOOR STRETCHES
(COACH'S CALL)

SWOD
E2MOM - CLEAN AND JERK
3X8 @ 75% OF 1RM


WOD - 3 RDS
15 T2B
12 BURPEES
9 S2OH     135/105

THEN MAX DOUBLE UNDERS (OR SINGLES) IN 3 MINUTES

















TUESDAY

SKILLS - 3 RDS
SKIN THE CAT  X 3
RING DIP  X 10
CANDLESTICK  X 10
PLANK WITH PLATE - 20/10 X 5


WOD - 4 RDS
2 MIN -  MAX KB SNATCH    55/35
         REST 2 MIN

2 MIN -  MAX ROW METERS
         REST 2 MIN






WEDNESDAY

WARM UP
PVC PIPE / FLOOR STRETCHES
(COACH'S CALL)

SWOD
BACK SQUAT
E2MOM
5X8 @ 75% OF 1RM

WOD
EMOM - 15 MINUTES

7 X SPRAWL SUMO KB DEADLIFT   55/35
2 X BACKWARD BEAR CRAWL        25 METERS
7 X SLAM BALL                              20/15


















THURSDAY

WARM UP  3RDS
PVC PIPE / FLOOR STRETCHES
(COACH'S CALL)

SWOD
EVERY 90 SECONDS - STRICT PRESS
8 X 50%
6 X 60%
4 X 70%
2 X 80%
1 X 90%


WOD  10 RDS
SPRINT 25 MTRS
    5 TIRE FLIPS
SPRINT 25 MTRS
     15 KBS      70/55













FRIDAY

WARM UP
PVC PIPE / FLOOR STRETCHES
(COACH'S CALL)


SWOD
OHS
E2MOM
5X3@ 85% OF 1RM


WOD - FOR TIME
10 PUSH PRESS                   135105
25 PUSH UP
15 HANG POWER  CLEAN    135/105
25 PULL UP
20 BOX JUMP                        24/20
25 SIT UPS
25 DEADLIFTS                      135/105


BUY OUT - CALORIE ROW - YOUR AGE X2