Sunday, January 15, 2017

WEEK OF JAN 16TH TO 20TH 2017

MONDAY
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hawiian Squat, 10 reps (alternating)
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps
B.
Every minute on the minute for 10 minutes:
Front Squat
1x2x75%
C.
Three rounds for time of:
30 Double unders
12 Pull-ups
45/25 pound Step-ups, 20/16″, 12 reps
115/75 pound Push Press, 12 reps

TUESDAY
A. Warm up
Every minute, on the minute, for 12 minutes:
Minute 1 – Good Morning, 8 reps
Minute 2 – Ring Dips, 10 reps
Minute 3 – 15 Cat Cow  + 20 air squats
B.
Deadlift
5x8xME.
C.
12-9-6 reps for time of:
225 pound Deadlift
Muscle-ups (or pull ups and dips)


WEDNESDAY
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Reverse Snow Angel, 15 reps
Minute 2 – 10 Handstand Push-ups
Minute 3 – 12 Chest-to-bar Pull-ups
B.
Every two minutes, for 20 minutes (10 sets):
Split Jerk
Coach's Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
C.
Five rounds for time of:
45/35 pound Overhead Walking Lunges, 20 steps
20 Burpees

THURSDAY – REST DAY (LIGHT)
WARM UP
2x 800M RUN
TABATA SIT UPS 
WOD
Six rounds, each for time, of:
50 Double unders
20 Wallball Shots, 20/14 pounds
10 Toes-to-bar
Rest 2 minutes


FRIDAY
A. Warm up - Row 500m
B. Tech work – CLEANS  Clean- Mid Clean- Hi Hang
 (light load) – 6 min
Then
EMOM  for 10 min  (10 sets):
Cleans – Max effort
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
C. WODANGIE!!!
 100 push ups
 100 pull ups
 100 sit ups
 100 squats           (30 min cap!!)

Sunday, January 8, 2017

WEEK 4 Jan 9 to Jan 13, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD



MONDAY  jan 09 
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2)
B)EVERY 90 sec for 15 min 
Odd  min ) 1 power snatch + 1 hang power snatch + 
1 high power snatch  ( start with 60% for snatch and 
go up the wight in each round)
couple min )  2 back squat 
( start with 70% and go up the wight in each round ) 
L1)
Odd  min )  4 hang power snatch + 15 sec high plan 
(75/55) 
couple min ) 8 gobblet squat with kb + 15 sec superman
hold (go up the wight in each round)
L2)
C)WOD 
amrap 3 min 
20 american swing 55/35 
20 oh lunges with plate 35/25 lb 
20 sumo dead lift high pull  95/65 lb 
20 push press 
1 min rest 
amrap 4 min 
20 oh lunges with plate 35/25 lb 
20 sumo dead lift high pull  95/65 lb 
20 push press 
20 american swing 55/35 
1 min resp 
amrap 5 min 
20 sumo dead lift high pull  95/65 lb 
20 push press 
20 american swing 55/35 
20 oh lunges with plate 35/25 lb 
L1)
C)WOD 
amrap 6 min 
20 Russian swing 35/25 
20 oh lunges with plate 15/10 lb 
20 sumo dead lift high pull  65/55 lb 
20 push press 
2 min rest 
amrap 5 min 
20 sumo dead lift high pull  65/55 lb 
20 push press 
20 american swing 35/25 
20  lunges with plate In the chest 15/10 lb 
L2)
D)ACCESSORIES + GYMNASTICS 
3X 10/10 Curl hamstring
https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be
30 resp for leg 
https://www.youtube.com/watch?v=W7NpDR_deio
2x12 V up 


TUESDAY jan 10 
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2)
B)emom 12m 
Odd min) 2 push press + 2 push jerk  
cuuple min) 10 drop plank , Left side another round 
right side 
https://www.youtube.com/watch?v=U9iNmlA2xCI&feature=youtu.be
L1)
Odd min) 2 strict press + 2 push press 
cuuple min) 10 sec lateral plank , Left side another round 
right side 
L2)
C)WOD 
50 Du 
3 power clean 145lb/ 115 lb 
12 ring dips 
18 box jump  24"/20"
50 Du 
6 power clean 
15 ring dips 
15 box jump 
50 Du 
9 power clean 
18 ring dips 
12 box jump 
L1)
60 sigles jump rope 
10 power clean 75/55 lb 
10 push up 
18 box jump  20"/18"
60 sigles jump rope 
10 power clean 
12 push up 
15 box jump 
60 sigles jump rope 
10  power clean 
15 push up 
12 box jump 
L2
D)ACCESSORIES + GYMNASTICS 
3x max effort hand stand on the wall  1 min rest 
Between round
3X 15 face pull 
https://www.youtube.com/watch?v=aZ9v9azQljE
3x 10/10 cuban press dumbel 
https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be


WEDNESDAY  jan 11
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2)
B)every 2:30 min 4 rounds 
4 Dead lift 80% + 6/6 row whit Kb heavy 
L1)
emom 10 min 
Odd min) 6 ring row + 10 sit up 
couple min) 10 sumo dead lift kb + 10 superman 
L2)
C)WOD 
AMRAP 9 min 
2-4-6-8-10……
wall ball 
t2b 
2 min rest 
3 rounds 
15 power snatch 65/55 lb 
10 burpees over the bar 
2 min rest 
600 m row for time 
L1)
C)WOD 
AMRAP 7 min 
2-4-6-8-10……
wall ball 
t2b 
2 min rest 
2 rounds 
12 hang power snatch 45/35 lb only bar 
8 burpees 
2 min rest 
400 m row for time 
L2)
D)ACCESSORIES + GYMNASTICS 
2x 15/10 sec ring soport hold 
2x 10/8 rings push up 
3x10/10 Kick to the sky
https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be
THURSDAY jan 12
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
B)12 min technic kipping pull up 
L2)
C)WOD triathlon
 (You can start in any exercise )
7 min bike ( 75% ) 
6 min row ( max cal ) 
1200 m run 
L1)
6 min bike 
5 min row ( max cal ) 
800 m run 
L2)
D)GYMNASTICS 
L2) complete 2:30 m L st ( Stretched legs )
L2)3x max effort ring row 
1x max effor push up whit plate 35/25 lb 
FRIDAY jan 13
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 practice 
SQUAT SNATCH ( go up the wight ) 
L1)
12 min practice 
HANG SQUAT SNATCH 
L2)
C)WOD 
emom 15 min 
3 pull up 
6 push up 
9 air squat 
L1)
emom 12 min 
3 K2c 
10 sec high plank 
5 air squat 
L2)
D)ACCESSORIES + GYMNASTICS 
2x 4/2 wall climb 
3x10 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
3x15 internal band rotation 
https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be
3x10 external rotation with band 
https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be

Sunday, January 1, 2017

WEEK 3 Jan 2nd to Jan 6th, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD

HAPPY NEW YEAR!!!

MONDAY  Jan 02
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2)
B) in 12 min  2 reps max
Over Head Squat 
L1)
emom 10 m 
1 power snatch + hang squat snatch + 1 ohs 
 (technique and mechanics ) 
C)WOD 
L2)
21-15-9 
squat clean  95/65 lb 
 4-3-2
rope climb 
L1)
21-15-9 
front squat 95/65 lb 
15/12/10
ring row 
L2)
D)ACCESSORIES + GYMNASTICS 
3X 10/10 Curl hamstring
https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be
30 resp for leg 
https://www.youtube.com/watch?v=W7NpDR_deio
3x12 V up 


TUESDAY  jan 03
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2)L1)
B)emom 10 min 
5/4 power clean and jerk  ( technic and mechanic ) 
L2  95/65 kb     L1  75/55 lb 
L2)
C)WOD 
10 ROUNDS SPEED 
150 m rowing
8 burpees pull up 
1 m rest for round 
L1
8 ROUNDS 
120 m rowing
5 burpees K2E 
1 m rest for round 
L2)
D)ACCESSORIES + GYMNASTICS 
3x max effort hand stand on the wall  1 min rest 
Between round
3X 15 face pull 
https://www.youtube.com/watch?v=aZ9v9azQljE
3x 10/10 cuban press dumbel 
https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be


WEDNESDAY  Jan 04
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2)
B)work for 12 min
5,4,3,3,2,2,2 Dead Lift 
( go up the weight in every set)
L1) for 10 min Dead lift technic 
( go up the weight if the technic improve)
3 resp 
L2)
C)WOD 
3 ROUNDS 
800 m run
25 m walking lunges (bar behind the neck ) 95/65 lb
200 m run 
12 pull up 
12 ring dips 
L1)
3 ROUNDS 
400 m run
20 m waking lunges (Bar behind the neck) 65/55 lb 
200 m run 
15 KB sumo dead lift high pull  35/25 lb 
15 push up  
L2)
D)ACCESSORIES + GYMNASTICS 
3x 15/10 sec ring support hold 
3x 10/8 ring push up 
3x10/10 Kick to the sky
https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be

THURSDAY Jan 05
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2)L1)
B)HAND STAND PUSH UP TECHNIC FOR 20 min 
L2)L1)
C)WOD 
AMRAP 15 min 
600 m row 
10 hand stand wall
10 deck squat 
1 min double unders practic 
10 bar kipping 
10 burpees box jump over 
20 m bear walk 
10 sec hollow  position 
L2)
D)GYMNASTICS 
L2) complete 2 min L st ( Stretched legs )
L2)3x max effort ring row 
1x max effor push up whit plate 25/15 M   15/10 W


FRIDAY jan 06
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2)L1)
B)Emom 12 min ( to work whit 75% of squat clean)
Odd  min ) 3 hang squat clean + 2 push press 
couple min ) 10 seg hollow + 10 seg superman + 10 sit up 
L2)
( to work whit 75% of squat clean)
L1) 
( to work whit technic and mechanics)
L2)
C)WOD 
For time 
5 rounds 
10 OHS 95/65 lb 
12 T2B 
15 Dead lift  95/65 lb
2 m rest 
in 4 min 1 rep max Snatch 
L1)
For time 
5 rounds 
10 back squat 65/55 lb 
12 V up 
15 Dead lift  95/65 lb
2 min rest 
amrap 4 min 
20 russian swing  35/25 lb 
50 jump rope 
L2)
D)ACCESSORIES + GYMNASTICS 
2x 4/2 wall climb 
3x10 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
3x15 internal band rotation 
https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be
3x10 external rotation with band 
https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be

Sunday, December 25, 2016

WEEK 2 DEC 26TH TO DEC 30TH


THIS WEEK AT 911 CROSSFIT, COOPER CITY

MONDAY  26
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 minshoulders mobility 4 min  hips mobility 
B)  L2) back squat   2 min rest for series
70%5 75%5 80%3  85%3x3
L1) back squat 
3,3,3,3,3  ( Go up the weight keeping the technique 
and mechanics)
D) WOD
L2) 5-10-15-20
t2b 
power clean  95/65 lb 
2 min rest 
for time 
400 m run  fast 
50 wall ball 
L1)5-10-15-20
K2e 
hang power clean 75/55 lb 
2 min rest 
250 m row 
30 wall ball 
E)ACCESSORIES + GYMNASTICS 
3X 10/10 Curl hamstring
https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be
30 resp for leg 
https://www.youtube.com/watch?v=W7NpDR_deio
3X8/6 strict t2b or  strict  k2c


TUESDAY 27

LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
B)L2)snatch pull + snatch 
70%2x2+1 75%2+1 80%1+1 85%3x1+1 
https://www.youtube.com/watch?v=7EseHXMjWro
L1)snatch tecnic , little weigth for 12 min
https://www.youtube.com/watch?v=LwukPTfa-Cw
C)WOD
L2)5 rounds sprint
150 m row 
12 American swing  55/35 lb
5 burpees 
12 American swing  55/35 lb
2 m rest Between round
L1)5 rounds sprint 
100 m row 
12 American swing  35/25 lb
5 burpees 
12 American swing  35/25 lb
2 min rest Between round
E)ACCESSORIES + GYMNASTICS 
3x max effort hand stand on the wall  1 m rest 
Between round
3X 15 face pull 
https://www.youtube.com/watch?v=aZ9v9azQljE
3x 10/10 cuban press dumbel 
https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be



WEDNESDAY  28
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warm-up +
  4 min shoulders mobility 4 min hips mobility 
B) L2) L1) sumo dead lift 
5,5,5,5,5,  
Going up the weight in each round, keeping the technique
https://www.youtube.com/watch?v=lKhmcUCScAo
C) L2)
50 goblet squat 55/35 lb 
40 snatch Alternated, from the floor 55/35 lb 
30 box jump over 
20  push press for arm 
10 pull up strict 
L1)
50 goblet squat 35/25 lb 
40 snatch Alternated, from the floor 35/25 lb 
30 box jump
20  push press for arm 
10 rig row 
D)ACCESSORIES + GYMNASTICS 
3x 15/10 sec ring support hold 
3x 10/8 rings push up 
3x10/10 Kick to the sky
https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be
3x20 reps total farmer lunges 2 kb 
THURSDAY 29
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
B) L2) 
RECOVERY 
5 X 400 m run 2 min rest Between round
slow pace 
stretching 10 min 
B) L1)
Emom 20 min
Minute couple 
20 sec  jump rope 
5 power snatch  75/55 lb
Odd minute 
10 sit up 
5 power clean jerk 75/55 lb 
C) GYMNASTICS

L2) complete 2 min L st ( Stretched legs )
L1) complete  1:30 min L sit ( Bent legs ) 
L2) 3x max effort ring row 
L1) 3x max effort strict pull up whit band
1x max effort push up whit plate 25/15 M   15/10 W


FRIDAY 30

LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warm-up +
  4 min shoulders mobility 4 min hips mobility 
B) L2) clean pull + hang squat clean + front squat 
2+1+2  Maximum weight in 12 minutes
L1)hang squat clean + front squat tecnic , little weigth 
for 12 min.  2+2  
https://www.youtube.com/watch?v=rmEcr__ElKQ
C) L2) WOD 
10-9-8-7-6-5-4-3-2-1
bench press  1/3 body wight 
1-2-3-4-5-6-7-8-9-10
ohs 95/65 lb
L1)
10-9-8-7-6-5-4-3-2-1
floor press whit 2 kb  35/25 lb
1-2-3-4-5-6-7-8-9-10
wall ball 
D)ACCESSORIES + GYMNASTICS 
3x 4/2 wall climb 
3x10 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
3x15 internal band rotation 
https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be
3x10 external rotation with band 
https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be