Sunday, May 1, 2016

THIS WEEK A 911 CROSSFIT,
COOPER CITY, FLAMINGO RD
 (PEMBROKE PINES)
MAY 2ND - MAY 6TH



MONDAY

WARM UP
THEN…

Every minute, on the minute, for 9 minutes:
Minute 1 – Nose-to-Wall Handstand Hold, 45 seconds
Minute 2 – L-sit, 30 seconds
Minute 3 – 5 Muscle-ups

SWOD
CLEANS
Every minute, on the minute, for 3 minutes:
CLEANS
1x2x50%
1x2x65%
1x2x75%
THEN
Every two minutes, for 8 minutes (4 sets):
CLEANS
1x1x80%
1x1x85%
1x1x90%
1x1x95%

WOD
Three rounds, each for time, of:
Run 400m or Row 500m
25 Wall Ball Shots, 20/14 pounds
25 KB SWINGS 55/35
Rest 2 minutes




TUESDAY

WARM UP
ROW 500M + BIKE 3 MIN AT 60%

THEN

3 ROUNDS, NOT FOR TIME

20  GOOD MORNINGS   -  LIGHT BAR ONLY/OR PIPE
20 BF SITUPS
20 BRIDGES (HIP UP)


SWOD
Every two minutes, for 8 minutes (4 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%

THEN…

Every 90 seconds for 12 minutes (8 sets):
Deadlift
1x3x65%

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.

WOD
Three rounds for time of:
185/135 pound Power Clean 15 reps
15 Handstand Push-ups
20 HOLLOW ROCKS


WEDNESDAY

WARM UP THEN
A.
Every minute, on the minute, for 9 minutes:
Minute 1 – 15′ Rope Climb, 1 ascents
Minute 2 – L-sit, 30 seconds
Minute 3 – Ring Dips

B.
Every two minutes, for 8 minutes (4 sets):
Back Squat
1x4x70%
1x4x75%
1x4x80%
1x4x85%


WOD
Three rounds for max reps of:
60 seconds of Double-unders
30 seconds of Pull-ups
60 seconds of Rest
60 seconds of Double-unders
30 seconds of Kettlebell Swings, 32/24 kg
60 seconds of Rest


THRUSDAY

REST DAY,  Aerobic Restoration
Perform 25 to 40 minutes of bike, row or run at your own time.

USE LIGHT LOAD,

LOOK UP AND PRACTICE  SOME MOBILITY
– 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.


WARM UP – COACH’S CALL


SWOD
PUSH PRESS

Every two minutes, for 8 minutes (4 sets):

1x8x50%
1x6x60%
1x4x70%
1x2x80%

THEN…

Every 90 seconds for 12 minutes (8 sets):

1x3x65%


WOD
For time:
Run 800m
25 Chest-to-bar Pull-ups
125/65 pound Thrusters, 25 reps
25 Chest-to-bar Pull-ups
Run 800m


FRIDAY


WARM UP – COACH’S CALL


B.
SWOD

Every two minutes, for 6 minutes (3 sets):
Overhead Squat @ 3311, 4 reps
Followed by…
Every two minutes, for 14 minutes (7 sets):
Snatch

WOD

For time:
20 Toes to bar
100M OVER HEAD WALK (BARBEL OR A PLATE) 95/65
40 Box Jumps, 24/20″
50 Burpees

Sunday, April 24, 2016

THIS WEEK AT 911 CROSSFIT, COOPER CITY
BROWARD COUNTY
APRIL 25-29TH


WE ARE LOOKING TO DO A PARK WORKOUT AND WATER SKI  APRIL 30TH - SATURDAY 


see notes in the Fb group


https://www.facebook.com/groups/1417376388473749/


AMELIA HEART PARK IN HIALEAH

MORE INFO AT THE WHITE BOARD

INVITE FRIENDS!!!

HIIT CLASSES  MON WED AND FRIDAY @  630PM

SAT 9AM (OPEN TO THE PUBLIC, FIRST CLASS FREE)
WANT MORE FREE CLASSES, INVITE A FRIEND FOR SAT AND EARN A FREE CLASS.


MOBILITY - perform at least 2 x a week

– 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.



MONDAY

WARM UP

THEN…
3 ROUNDS OF
Minute 1 – Weighted Pull-ups
Minute 2 – L-sit, 45 seconds
Minute 3 – 20 Shoulder Taps

SWOD
Every two minutes, for 14 minutes (7 sets):
BENCH  AND BARBELL ROW
1x4x70%
1x3x80%
1x2x90%
1x1x95%
3x1x100%


WOD
Angie (Time)
For Time: 
100 pullups 
100 pushups 
100 situps 
100 air squats

TUESDAY
WARM UP
THEN…
Three rounds, not for time, of:
Handstand Hold, 45 seconds
L-sit, 30 seconds
12 Chest-to-bar Pull-ups

SWOD
B.
Every two minutes, for 14 minutes (7 sets):
Deadlift
1x8x50%
1x8x55%
1x8x60%
1x6x65%
1x6x70%
1x4x75%
1x4x80%

Metcon (Time)
3RFT
400m Run
12 Deadlifts 225/155
5 hspu
20 Hollow rocks




WEDNESDAY
WARM UP
Two rounds, not for time, of:
12 Pull-ups
12 Ring Dips
24 Walking Lunge Steps


SWOD
Every 2 minutes, for 14 minutes (7 sets):
Clean and Jerk
1x3x65%
1x2x70%
1x2x75%
1x2x80%
1x1x85%
1x1x90%
1x1x95%

THEN
3 RDS
95/65 pound Push Press, 20 reps
95/65 pound Barbell Lunge (back rack), 20 reps


AMRAP - Rounds and Reps
 9 min AMRAP
10 T2B
10 Clean and Jerk 135/95
10  RING DIPS (OR BOX DIPS)
10 Chest to bar


THRUSDAY

Perform 25 to 40 minutes of one of the following at approximately 60% effort

B.
Every two minutes, for 12 minutes (6 sets):
CLEANS
1x4x70%
1x3x80%
1x2x90%
1x1x95%
2x1x100%



Metcon (Time)
10 RFT
10 EACH HAND – DB SNATCH
5 Burpees
1 Rope Climb

Buy out – 800m run + row 500m


FRIDAY

WARM UP – COACHE’S CALL


SWOD
Every minute, on the minute, for 12 minutes:


SNATCH COMPLEX Build up to 75% ME

Pull to knee, High pull,Snatch,OHS



Metcon (Time)
For Time
100 Wall Balls 20/14
100 Burpees
100 KBS 70/53
100 Dubs




Sunday, April 17, 2016


THIS WEEK AT 911 CROSSFIT, COOPER CITY
APRIL 18-APRIL 22, 2016

FREAKIN CROSSFIT THROWDOWN WODS
PERFORMED LAST WEER AT THE PEMBROKE PINES COMPETITION
PERFORME THEM INDIVIDUALLY, NOT AS A TEAM


MONDAY


A.  WARM UP

B.
SWOD
B.
Every two minutes, for 14 minutes (14 sets):
Front Squat
1x6x 60%
1x4x70%
2x2x80%
1x2x70%
1x4x65%
1x6x60%

WOD 1 is... “Grip It and Rip It”.
RX INDIVIDUALS (ELITE WODS)

 (8) minutes to complete:
12 Front Squats (RX 155/105)
12 Shoulder to OH
12 Cleans
8 Front Squats (RX 195/135)
8 Shoulder to OH
8 Cleans
4 Front Squats (RX 225/155)
4 Shoulder to OH 
4 Cleans
1 Front Squat (RX 255/175)
1 Shoulder to OH 
1 Clean



Scaledowns:
Intermediate Men: 135/175/205/225
Intermediate Woman: 95/115/135/145
Novice Men: 95/115/135/155
Novice Woman: 55/75/95/105
Masters Men: 95/115/135/145
Masters Woman: 55/65/85/95


TUESDAY

A.   WARM UP
B.     SWOD
Every two minutes, for 10 minutes (5 sets):
High Hang Snatch + Mid Hang Snatch
1x1x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
Increase the load over the course of the 10 sets. Work your way up from 50% to 80%

WOD 2 is... "Steady as She Goes".
INDIVIDUAL

RX Teams will have eleven (16) minutes to perform**:
BUY IN: Muscle ups  20 
+  front rack hold (RX 275/205)
THEN…
THREE (3) ROUNDS of:
15 Snatches (RX 115/85)
15 Burpee Box Jump Overs (RX 30"/24")
15 Alternating pistols onto plate
BUY OUT: Calorie Row (RX 60/50)




Scaledowns:
Intermediate:
BUY IN: 50 Ring Chin-Ups  +  front rack hold (245/175)

THREE (3) ROUNDS of:
15 Snatches (95/65)
15 Box Jump Overs (24"/20")
15 Overhead Squats
BUY OUT: Calorie Row (60/50)


Novice:
BUY IN: 50 Plate SDHP (45/35)  +  front rack hold (155/105)
THREE (3) ROUNDS of:
15 Snatches (75/55)
15 Box Jump Overs (24"/20")
15 Plate Squats (45/35)
BUY OUT: Calorie Row (50/40)


WEDNESDAY
A.   WARM UP
 B. SWOD
Every two minutes, for 10 minutes (5 sets):
3-Position Clean (high hang, above the knee, floor)


C. WOD 3 is... “Just Keep Moving”
CAP 20 MIN

RX
- Sprint 100ft down and back twice followed by 5 Clean to OH at 185/125lbs (3 Round Relay)
- Sprint 100ft down and back twice followed by 15 KB Swings 88/53lbs (3 Round Relay)
- Then 80ft   Lunges with Weight.   45LBS
- 60 HS Push Ups *pipe must remain off ground. (Hold anyway)
- Then 80ft   Lunges with Weight. 45LBS
- 6 (7 T2B/7 C2B) Unbroken Complex.



Intermediate
- Sprint 80ft down and back twice followed by 5 Clean to OH at 155/105lbs (3 Round Realy)
- Sprint 80ft down and back twice followed by 15 KB Swings 70/35lbs (3 Round Relay)
- - Then 80ft   Lunges with Weight.  35LBS
- 21/15 Wall Walks
- Then 80ft   Lunges with Weight.
- 6 (5 T2B/ 5 pull ups) Complex. *does not have to be unbroken
(17 min Cap)

Novice
- Sprint 80ft down and back twice followed by 5 Clean to OH at 105/65lbs (3 Round relay)
- Sprint 80ft down and back twice followed by 15 KB Swings 35/26lbs (3 Round Relay)
- Then 80ft   Lunges with Weight. 25LBS
- 15 Wall Walks
- Then 80ft   Lunges with Weight.
.
- 45/30 Knees to Waist
(15 min Cap)



THURSDAY
A.   WARM UP
B.     SWOD
A.
Every two minutes, for 12 minutes (6 sets) of:
Shoulder Press
6x5xM.E.
B.
Every two minutes, for 10 minutes (5 sets):
Deadlift
5x5x80%
C.    
WOD 4 is... “Ball Dropper” 


RX
( 7 min AMRAP)
- 10ft Handstand Walk Unbroken 
- 15 ft Med Ball 20/14  Rope Climb 3pt (Opt out 1 legless rope climb 1pt) 


Scaledowns:
Intermediate
- Crab walk backward then forward 10ft with Sand Bag 40LBS    
- 15 ft. Legless Rope Climb 3pts (Opt out with legs 1pt) 


Novice

- Crab walk backward then forward 10ft with Sand Bag 40lbs   
- 15FT  ROPE CLINB  , MAY USE FEET

REST  3 MIN THEN…

... “Death by 3's”


RX
(12 min AMRAP)
- 3 DL 225/155 and 3 Thrusters 115/75
- 6 DL and 6 Thrusters 
- 25 Backwards Jump Ropes and 50 Double Unders 
- 9 DL  and 9 Thrusters
- 12 DL  and 12 Thrusters
- 25 Backwards Jump Ropes and 50 Double Unders 


Scaledowns:
Intermediate
(12 min AMRAP)
- 3 DL 185/125 and 3 Thrusters 95/65
- 6 DL and 6 Thrusters 
- 25 Backwards Jump Ropes and 50 Double Unders 
- 9 DL and 9 Thrusters 
- 12 DL and 12 Thrusters 
- 25 Backwards Jump Ropes and 50 Double Unders


Novice
(10 min AMRAP)
- 3 DL 135/95 and 3 Thrusters 75/55
- 6 DL 135/95 and 6 Thrusters 75/55
- 15 Backwards Jump Ropes and 30 Singles 
- 9 DL 135/95 and 9 Thrusters 75/55
- 12 DL 135/95  and 12 Thrusters 75/55
- 15 Backwards Jump Ropes and 30 Singles


FRIDAY

WARM UP
COACH’S CALL +

INCLUDE 3 ROUNDS OF
200M ROW
5 SKIN THE CAT


B.      S WOD


B.
Back Squat
7x3xM.E.



WOD 6 is... “Flippin Crazy” 


RX
(24 Min. Time Cap)

- 30  CLEAN AND JERK
- 6 - 30 yrd Unbroken OH Yoke Carry 215/ 255 Back Yoke Carry for women. (One member must take there and back)
OR ANY OVERHEAD BAR, WITH WEIGHT

- 15 Pull Overs (60 C2B Opt out for women) = BACKWATD BAR FLIP
- 100 GHD Sit Ups
- 20 Tire Flips 500lbs (1 Man/2 Women) 



Scaledowns:
Intermediate
- 30  CLEAN AND JERK
- 6 - 30 yrd Unbroken Yoke Carry 255/ 215  - ON YOUR BACK – OR USE BARBELL
- 45 Chest to Bar Pull Ups/ Pull Ups
- 100 GHD Sit Ups / OR FLOOR SIT UPS
- 15  Tire Flips



Novice
- 30 Shoulder to OH 105/75
- 6 - 30 yrd Unbroken OH carry 105/75  OR BARBELL
- 45 Burpees to Bar 
- 100 partner Med Ball Sit-Ups 20/14

- 10Tire Flips 


MONDAY

A.  WARM UP

B.
SWOD
B.
Every two minutes, for 14 minutes (14 sets):
Front Squat
1x6x 60%
1x4x70%
2x2x80%
1x2x70%
1x4x65%
1x6x60%

WOD 1 is... “Grip It and Rip It”.
RX INDIVIDUALS
 (8) minutes to complete:
12 Front Squats (RX 155/105)
12 Shoulder to OH
12 Cleans
8 Front Squats (RX 195/135)
8 Shoulder to OH
8 Cleans
4 Front Squats (RX 225/155)
4 Shoulder to OH 
4 Cleans
1 Front Squat (RX 255/175)
1 Shoulder to OH 
1 Clean



Scaledowns:
Intermediate Men: 135/175/205/225
Intermediate Woman: 95/115/135/145
Novice Men: 95/115/135/155
Novice Woman: 55/75/95/105
Masters Men: 95/115/135/145
Masters Woman: 55/65/85/95


TUESDAY

A.   WARM UP
B.     SWOD
Every two minutes, for 10 minutes (5 sets):
High Hang Snatch + Mid Hang Snatch
1x1x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
Increase the load over the course of the 10 sets. Work your way up from 50% to 80%

WOD 2 is... "Steady as She Goes".
INDIVIDUAL

RX Teams will have eleven (16) minutes to perform**:
BUY IN: Muscle ups  20 
+  front rack hold (RX 275/205)
THEN…
THREE (3) ROUNDS of:
15 Snatches (RX 115/85)
15 Burpee Box Jump Overs (RX 30"/24")
15 Alternating pistols onto plate
BUY OUT: Calorie Row (RX 60/50)




Scaledowns:
Intermediate:
BUY IN: 50 Ring Chin-Ups  +  front rack hold (245/175)

THREE (3) ROUNDS of:
15 Snatches (95/65)
15 Box Jump Overs (24"/20")
15 Overhead Squats
BUY OUT: Calorie Row (60/50)


Novice:
BUY IN: 50 Plate SDHP (45/35)  +  front rack hold (155/105)
THREE (3) ROUNDS of:
15 Snatches (75/55)
15 Box Jump Overs (24"/20")
15 Plate Squats (45/35)
BUY OUT: Calorie Row (50/40)


WEDNESDAY
A.   WARM UP
 B. SWOD
Every two minutes, for 10 minutes (5 sets):
3-Position Clean (high hang, above the knee, floor)


C. WOD 3 is... “Just Keep Moving”
CAP 20 MIN

RX
- Sprint 100ft down and back twice followed by 5 Clean to OH at 185/125lbs (3 Round Relay)
- Sprint 100ft down and back twice followed by 15 KB Swings 88/53lbs (3 Round Relay)
- Then 80ft   Lunges with Weight.   45LBS
- 60 HS Push Ups *pipe must remain off ground. (Hold anyway)
- Then 80ft   Lunges with Weight. 45LBS
- 6 (7 T2B/7 C2B) Unbroken Complex.



Intermediate
- Sprint 80ft down and back twice followed by 5 Clean to OH at 155/105lbs (3 Round Realy)
- Sprint 80ft down and back twice followed by 15 KB Swings 70/35lbs (3 Round Relay)
- - Then 80ft   Lunges with Weight.  35LBS
- 21/15 Wall Walks
- Then 80ft   Lunges with Weight.
- 6 (5 T2B/ 5 pull ups) Complex. *does not have to be unbroken
(17 min Cap)

Novice
- Sprint 80ft down and back twice followed by 5 Clean to OH at 105/65lbs (3 Round relay)
- Sprint 80ft down and back twice followed by 15 KB Swings 35/26lbs (3 Round Relay)
- Then 80ft   Lunges with Weight. 25LBS
- 15 Wall Walks
- Then 80ft   Lunges with Weight.
.
- 45/30 Knees to Waist
(15 min Cap)



THURSDAY
A.   WARM UP
B.     SWOD
A.
Every two minutes, for 12 minutes (6 sets) of:
Shoulder Press
6x5xM.E.
B.
Every two minutes, for 10 minutes (5 sets):
Deadlift
5x5x80%
C.    
WOD 4 is... “Ball Dropper” 


RX
( 7 min AMRAP)
- 10ft Handstand Walk Unbroken 
- 15 ft Med Ball 20/14  Rope Climb 3pt (Opt out 1 legless rope climb 1pt) 


Scaledowns:
Intermediate
- Crab walk backward then forward 10ft with Sand Bag 40LBS    
- 15 ft. Legless Rope Climb 3pts (Opt out with legs 1pt) 


Novice

- Crab walk backward then forward 10ft with Sand Bag 40lbs   
- 15FT  ROPE CLINB  , MAY USE FEET

REST  3 MIN THEN…

... “Death by 3's”


RX
(12 min AMRAP)
- 3 DL 225/155 and 3 Thrusters 115/75
- 6 DL and 6 Thrusters 
- 25 Backwards Jump Ropes and 50 Double Unders 
- 9 DL  and 9 Thrusters
- 12 DL  and 12 Thrusters
- 25 Backwards Jump Ropes and 50 Double Unders 


Scaledowns:
Intermediate
(12 min AMRAP)
- 3 DL 185/125 and 3 Thrusters 95/65
- 6 DL and 6 Thrusters 
- 25 Backwards Jump Ropes and 50 Double Unders 
- 9 DL and 9 Thrusters 
- 12 DL and 12 Thrusters 
- 25 Backwards Jump Ropes and 50 Double Unders


Novice
(10 min AMRAP)
- 3 DL 135/95 and 3 Thrusters 75/55
- 6 DL 135/95 and 6 Thrusters 75/55
- 15 Backwards Jump Ropes and 30 Singles 
- 9 DL 135/95 and 9 Thrusters 75/55
- 12 DL 135/95  and 12 Thrusters 75/55
- 15 Backwards Jump Ropes and 30 Singles


FRIDAY

WARM UP
COACH’S CALL +

INCLUDE 3 ROUNDS OF
200M ROW
5 SKIN THE CAT


B.      S WOD


B.
Back Squat
7x3xM.E.



WOD 6 is... “Flippin Crazy” 


RX
(24 Min. Time Cap)

- 30  CLEAN AND JERK
- 6 - 30 yrd Unbroken OH Yoke Carry 215/ 255 Back Yoke Carry for women. (One member must take there and back)
OR ANY OVERHEAD BAR, WITH WEIGHT

- 15 Pull Overs (60 C2B Opt out for women) = BACKWATD BAR FLIP
- 100 GHD Sit Ups
- 20 Tire Flips 500lbs (1 Man/2 Women) 



Scaledowns:
Intermediate
- 30  CLEAN AND JERK
- 6 - 30 yrd Unbroken Yoke Carry 255/ 215  - ON YOUR BACK – OR USE BARBELL
- 45 Chest to Bar Pull Ups/ Pull Ups
- 100 GHD Sit Ups / OR FLOOR SIT UPS
- 15  Tire Flips



Novice
- 30 Shoulder to OH 105/75
- 6 - 30 yrd Unbroken OH carry 105/75  OR BARBELL
- 45 Burpees to Bar 
- 100 partner Med Ball Sit-Ups 20/14

- 10Tire Flips