Sunday, March 19, 2017

THIS WEEK AT 911 CROSSFIT
MARCH 20 - MARCH 24TH

SATURDAY, MARCH 25TH
9AM - 17.5 JUDGING  *** PLEASE SCHEDULE AHEAD OF TIME ***
10AM - CLASS WITH COACH NICOLE





MONDAY

SWOD
E90S - FRONT SQUAT
3 X 8 @ 85%


WOD - 4 ROUNDS
20 WALL BALLS                  20/14
20 BACK SQUATS                95/65
400 MTR RUN

BUY OUT:  5 ROPE CLIMBS + 20 PLANK TUCK + 40 SUPERMAN + 60 CRUNCHES

                                                           

TUESDAY

SWOD
E90S - POWER CLEAN AND PUSH JERK
5X8 @ 85%

WOD - 17 MIN AMRAP
5 BURPEE + PULL UP + K2E
5 BOX JUMP                                     24/20
5 HRPU
5 PISTOL (PER LEG)

BUY OUT: 10 X 20/10 DOUBLE UNDER / SINGLES
         
                                                                             

WEDNESDAY

SWOD
E90S - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%


WOD - 3 ROUNDS - 25 MIN CAP
200 MTR FARMERS WALK
25 B-FLY SIT UPS
25 AIR SQUATS
25 T2B
25 OHL                    45/35
25 SLAM BALL
                                                                            


THURSDAY

SWOD
E2MOM - SQUAT SNATCH
8X 5 @ 75%

WOD - 15 MINUTES (5 ROUNDS)
30 SECONDS - KB-SNATCH                35/20
    REST 30 SECONDS
30 SECONDS - KB - THRUSTER        35/20
    REST 30 SECONDS
30 SECONDS - KB-RUSSIAN              70/55
     REST 30 SECONDS

*** DB'S ARE OK FOR SNATCH AND TRUSTERS ***

BUY OUT: 800 MTR RUN OR ROW 1000 MTRS



FRIDAY

17.5!!  :))

LAST WEEK OF OPEN GAMES
*** DON'T FORGET TO SUMBIT YOUR SCORE BY MONDAY @ 7:30PM!! ***




Sunday, March 12, 2017

THIS WEEK AT 911 CROSSFIT
MARCH 13TH - MARCH 17TH


SATURDAY, MARCH 18TH

10AM - CLASS WITH COACH ANTHONY

MONDAY

SWOD
E2MOM -BACK SQUAT
5X8 @ 80%

WOD - 4 ROUNDS
10 DEADLIFT
200 MTR RUN
10 POWER CLEAN
200 MTR RUN
10 FRONT SQUAT
200 MTR RUN


BUY OUT: 2 ROUNDS - 25 B-FLY SIT UPS, 25 HRPU, 25 ELBOW + HAND PLANKS



TUESDAY

SWOD
E90S - PUSH PRESS + JERK

3 PUSH PRESS  + 1 JERK @ 75%
2 PUSH PRESS + 2 JERK @ 80 %
1 PUSH PRESS + 3 JERK @ 85%
2 PUSH PRESS + 2 JERK @ 80%
3 PUSH PRESS + 1 JERK @ 75%


WOD - 4 ROUNDS

1 MINUTE
MAX PULL UPS

         REST 30 SECONDS

1 MINUTE
MAX T2B
      
          REST 30 SECONDS

2 MINUTES
MAX ROW

         REST  30 SECONDS

BUY OUT ABS:  SIDE PLANK HOLD - 5 X 20/10  + HOLLOW HOLD 5 X 10/5

 WEDNESDAY

SWOD

E2MOM - HANG CLEAN + HANG SQUAT CLEAN
3 X 5 @ 75%
2 X 5 @ 80%
1 X 5 @ 85%

WOD - 17 MINUTE AMRAP
25 DB LUNGES          35/20LBS
15 RING DIP
25 WALL BALLS       20/14
15 KBS-RUSSIAN      70/55


THURSDAY

SKILLS - 3 ROUNDS
L-SIT - 30 SECONDS
HSH - 30 SECONDS
20 HOLLOW ROCK
20 SUPERMAN
20 CRUNCHES


WOD
800 MTR RUN
5 HRPU
10 SQUAT SNATCH                95/65
15 BURPEES OVER BAR
400 MTR RUN
15 BURPEES OVER BAR
10 SQUAT SNATCH                95/65
5 HRPU
800 MTR RUN



FRIDAY

17.4!!!  :))
DON'T FORGET TO SUBMIT YOUR SCORE BY MONDAY, BEFORE/BY 7:59PM!! ***







Monday, March 6, 2017

THIS WEEK AT 911 CROSSFIT
MARCH 6TH - MARCH 10TH


SATURDAY, MARCH 11TH
9AM - 17.3 JUDGING - *PLEASE SCHEDULE AHEAD OF TIME*
10AM - CLASS WITH COACH NICOLE


 WE HAD A GREAT SATURDAY BEACH WOD!!
 THANK YOU, EVERYONE, WHO CAME OUT AND PARTICIPATED!!  
ANOTHER BEACH WOD IS COMING UP IN APRIL..... ;))


MONDAY

SWOD
E90S -FRONT SQUAT
2 X 5 X 70%
2 X 5 X 75%
1 X 5 X 80%

WOD - 5 ROUNDS
400 MTR RUN
21 FRONT SQUATS             95/65
12 BURPEE PULL UP


TUESDAY

SWOD
E2MOM - STRICT PRESS
5 X 8 @ 75%


WOD - 7 ROUNDS
2 MIN
25 KBS-A                55/35
ROW MAX

REST 1 MIN 

WEDNESDAY

SWOD
E90S - OHS
2 X 5 X 70%
2 X 5 X 75%
1 X 5 X 80%


WOD
50 DEADLIFT              115/75
50 OHL                           45/35
40 PUSH PRESS          115/75
40 T2B
30 POWER CLEAN     115/75
30 WALL BALLS          20/14
20 SNATCHES              115/75
20 JUMP SQUAT
THURSDAY

SWOD
E2MOM -BENCH PRESS + BARBELL ROW
5 X 8 @ 75%

WOD - 3 ROUNDS
50 DU 
50 HRPU
50 SIT UP
2 ROPE CLIMB
5 TIRE FLIPS
200 MTR RUN


FRIDAY

17.3!!! :))
Complete as many reps as possible:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb or (43/29kg)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb or (61/43kg)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb or (83 / 61kg)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb or (102 / 70kg)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb or (111/79kg)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb or (120/83kg)

Sunday, February 26, 2017

THIS WEEK AT 911 CROSSFIT
FEBRUARY 27 - MARCH 3RD

SATURDAY, MARCH 4TH 
OPEN GYM 9AM- 11AM

*** BEACH WOD AT FT. LAUDERDALE BEACH ***
COACH NICOLE

PARK -  IN FT. LAUDERDALE BEACH PARK  $1.50 
(NEXT TO YANKEE CLIPPER - ON A1A)
PARK - FARTHEST SOUTH IN THE LOT
BRING A TENT, CHAIRS, WATER, FOOD, TOWELS, SUNSCREEN.....

** PLEASE ARRIVE BY 9AM!! **
WOD AT 930AM
WATER AND SAND WOD

RELAX AFTER WOD :))


SUNDAY, MARCH 5TH
IF YOU NEED TO BE JUDGED FOR 17.2,
 COACH NICOLE WILL JUDGE ON SUNDAY FROM 9-11AM. 
** PLEASE SCHEDULE AHEAD OF TIME **




MONDAY

SWOD
E90S - BACK SQUAT
1 X5 @ 70%
1X5 @ 75%
3X5 @ 80%

WOD
400 MTR RUN
5 HSPU
10 KBS-R                    70/55
20 BACK SQUATS    115/95
400 MTR RUN
5 HSPU
10 KBS-R                     70/55
20 FRONT SQUATS  115/95
400 MTR RUN
5 HSPU
10 KBS-R                    70/55
20 OHS                        115/95

TUESDAY

SWOD
E90S - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
1 @ 85%

WOD
15-12-9-6-3
KBS-A           55/35
SDHP            95/65
PULL UPS 

BUY OUT - ROW 1000 MTRS



WEDNESDAY

SWOD
E2MOM - POWER CLEAN & HANG CLEAN
2 X 75%
2 X 80%
1 X 85%


WOD
4 ROUNDS
10 HANG SQUAT CLEAN
1 ROPE CLIMB
200 MTR RUN
1 ROPE CLIMB
10 SLAM BALL


THURSDAY

SWOD
E90S - SUMO DEADLIFT
5X5 @ 75%

WOD
6 MIN AMRAP
3-6-9-12.... 
T2B
BOX JUMP          24/20

REST 1 MINUTE

6 MIN AMRAP
3-6-9-12....
PUSH UP
SIT UP
DOUBLE UNDER / SINGLES

RUN 800 MTRS



FRIDAY

WOD
17.2 !!

17.2 Is...


AMRAP 12:

2 rounds of -
  • ​50' front rack dumbbell lunges with two dumbbells (50/35)
  • 16 toes to bar
  • 8 dumbbell power cleans
2 rounds of -
  • ​50' front rack dumbbell lunges with two dumbbells (50/35)
  • 16 bar muscle ups
  • 8 dumbbell power cleans






Sunday, February 19, 2017

WEEK 9 -- Feb 20 to Feb 24, 2017


THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD





MONDAY 20
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)emom 10 min  
5 power snatch 95/65 lb 
( Efficient technique and mechanic )
L1
emom 10 min 
3 hang power snatch + 10 min plank 
( Efficient technique weight)
L2
C)WOD 
2 rounds 
1 min wall ball 20/15lb 
1 min shdp 75/55 lb 
1 min box jump 24/16
1 min push press 75/55 lb
1 min row  
1 min rest 
2 min rest 
400 m run whit ball 20/15lb 
L1 
2 rounds 
1 min wall ball 15/7 lb 
1 min shdp /55 lb 
1 min box jump 16/12
1 min push press 45/35 lb 
1 min row  
1 min rest 
L2 
D)ACCESSORIES + GYMNASTICS 
4x5 step + 5 step 
https://www.youtube.com/watch?v=D_K5exBrf-M
3x10 reps atte press 
https://www.youtube.com/watch?v=zF40fyAFX-o
L1 FOAM ROLL 
4 min to work on the pains



TUESDAY 21
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)emom 8 min 
3 cluster (clean + thruster ) 115/75 lb 
( Efficient technique and mechanic )
L1
emom 8 min 
3 hang squat clean + 3 push press 
( Efficient technique weight)
L2 
C)WOD 
AMRAP 12 min 
12 dead lift  160/115 lb 
15 t2b 
18 bar facing  burpees 
L1 
WOD 
AMRAP 12 min 
12 dead lift  95/65 lb 
15 K2c 
18 bar facing  burpees 
1 min rest between  round 
L2 
D)ACCESSORIES + GYMNASTICS 
2x12 ring row touch the chest 
3x10 reps 
https://www.youtube.com/watch?v=9sQf6-XOHl8
3x8 Goblet squat slow 55/35 lb 
L1 FOAM ROLL 
4 min to work on the pains



WEDNESDAY  22
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2 
B)emom 10 min 
3 squat snatch 95/65 lb 
( Efficient technique and mechanic )
L1 
emom 10 min 
3 hang squat snatch + 10 superman 
( Efficient technique weight)
L2 
C)WOD 
4 rounds 
12 power snatch 95/65 lb 
12 hspu 
L1 
3 rounds 
12 hang power snatch 65/55 lb 
12 push press whit 2 kb 25/18 lb 
12 sit up 
L2 
D)ACCESSORIES + GYMNASTICS 
4x2 reps 
https://www.youtube.com/watch?v=mQTlP62XBOg
4x10/10 Cuban press whit dumbbell 
L1 FOAM ROLL 
4 min to work on the pains


THURSDAY 23
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2) practice for 12 min 
B)butterfly pull up / chest to bar pull up 
L2)practice for 12 min 
kipping pull up 
https://www.youtube.com/watch?v=z6cjlszMbn8
L2
C)recovery day 
4 rounds 
2 min cal row 
2 min bike 
2 min run 
1 min rest 
L1 
C)wod 
3 rounds 
1000 m row 
800 m run 
4 m max m bike 
50 Russian kb swing 35/25 lb 
L2
D)ACCESSORIES + GYMNASTICS 
4x20/20 drop lateral plank 
https://www.youtube.com/watch?v=U9iNmlA2xCI
L1 FOAM ROLL 
4 min to work on the pains



FRIDAY 24
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2 
B)emom 8 min 
3 power clean and jerk 135/95 lb 
L1 
emom 8 min 
4 hang power clean + 5 push up 
( Efficient technique weight)
L2 
C)WOD for time 
10-9-8-7-6-5-4-3-2-1
front squat 155/115 kg 
bench press 155/95 kg 
L1 
amrap 14 min 
9 front squat 65/55 lb 
9 push up 
20 sec high plank 
200 m run 
L2 
D)ACCESSORIES + GYMNASTICS 
3x10 floor press  55/35 lb 
3x15 face pull whit band 
L1 FOAM ROLL 
4 min to work on the pains

Sunday, February 12, 2017

WEEK 8 Feb 13 to Feb 17, 2017



THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD




MONDAY 13
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)work for 15 min 
2 rep max for back squat
L1
work for 15 min 
5x5 back squat ( Efficient technique weight )
L2
C)WOD 

13 A. kbA swing 55/35 lb 
2 rope climbs
13 oh lunges  45/35 lb
2 rope climbs
13 pull ups
2 rope climbs
13 goblet squats 55/35
2 rope climbs
13 hrpu
2 rope climbs
13 kb sdhp 55/35
2 rope climbs
13 R. kbsR Swing 70/55

35 Burpees
L1
2 rope climbs  (for the floor )
13 A. kb swing 55/35 lb 
2 rope climbs (for the floor )
13 oh lunges  25/15 lb
2 rope climbs (for the floor )
13 ring row 
2 rope climbs  (for the floor )
13 goblet squats
2 rope climbs  (for the floor )
13 hrpu
2 rope climbs  (for the floor )
13 kb sdhp
2 rope climbs  (for the floor )
13 R. kbswing
20 Burpees
L2
D)ACCESSORIES + GYMNASTICS 
3x20 simulate dead lift banded
https://www.youtube.com/watch?v=2RhEvG48wEk
5x2 for legg (negative front level 1 legg)
https://www.youtube.com/watch?v=cy5gQc0Mcf4
L1 FOAM ROLL 
4 min to work on the pains


TUESDAY 14
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2 
B)emom 10 min 
1 rep max squat snatch + 1 hang squat snatch 
(up the weight in every round, star with 65% )
L1 
emom 10 min 
odd min )3 hang power snatch + 10 sec high plank
even min ) 1 hang power snatch + 3 ohs 
( Efficient technique weight )
L2
C)WOD 
6 ROUNDS
20 cal row 
20 wall ball UB 
2 min rest for round
L1 
5 ROUNDS 
18/15 cal row 
15 wall ball 
10 sit up 
1 min rest for round 
D)ACCESSORIES + GYMNASTICS 
3x1/1 Left / right
https://www.youtube.com/watch?v=mXov6pfkTQw
3x20/20 for side drop lateral plank 
https://www.youtube.com/watch?v=U9iNmlA2xCI
complete 75 Openings with band
L1 FOAM ROLL 
4 min to work on the pains


WEDNESDAY  15
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)work for 10 min 
2 rep max dead lift 
work for 10 min 
1 rep max for push press 
L1 
work for 10 min 
5x5 dead lift 
work for 10 min 
5x5 push press 
( Efficient technique weight )
L2
C)wod for time 
500 m row
50 m farmer 2 kb 70/55 lb 
25 sit ups
50 du 
25 hspu 
50 m farmer 2 kb 
500 m row
L1 
400 m run 
50 m farmmer 2 kb 55/35 lb 
25 k2c 
80 singles jump rope 
25 push press 65/55 lb 
50 m farmmer 2 kb 55/35 lb 
200 m run 
L2
D)ACCESSORIES + GYMNASTICS 
complete 20 strict pull up, medBall between the legs 
complete 2:00 min ring soport hold 
L1 FOAM ROLL 
4 min to work on the pains
THURSDAY 16
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)12 min technic hand stand push up 
https://www.youtube.com/watch?v=EM9NLqooKRA
L1
12 min technic hand stand wall 
  







WOD
30 power clean and jerk for time 135/95 lb  /  70/55 lb 
3 min rest 
50 air squat for time
D)ACCESSORIES + GYMNASTICS 
3x15 reps raises to the plate 
https://www.youtube.com/watch?v=nbOYvr3JNw8
3x50 sec superman hold 
L1 FOAM ROLL 
4 min to work on the pains
FRIDAY 17
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)emom 10 min 
1 rep max hang power clean  + 1 hang squat clean 
(up the weight in every round, star with 65% )
L1 
emom 10 min 
odd min )3 hang power clean + 10 sec high plank
even min ) 1 hang power clean + 3 front squat 
( Efficient technique weight )
L2
C)WOD 
0:00 up to 4:00 min AMRAP 
10 power snatch 75/65 lb 
10 bar facer burpees 
1 min rest 
5:00 up to 8:00 min 
max m bike 
1 min rest 
9:00 up to 14:00 min AMRAP 
200 m run 
20 squat clean 95/65 lb 
5 m hand stand walk 
L1 
0:00 up to 4:00 min AMRAP 
10 power snatch 65/55 lb 
10 bar facer burpees 
1 min rest 
5:00 up to 8:00 min 
max m bike 
1 min rest 
9:00 up to 14:00 min AMRAP 
200 m run 
20 med ball clean 
10 m bear wallk 
L2
D)ACCESSORIES + GYMNASTICS 
3x15 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
3 rope climb leg less
L1 FOAM ROLL 
4 min to work on the pains