Sunday, July 17, 2016

THIS WEEK AT 911 CROSSFIT 
ULY 18TH - JULY 22

CONGRATS TO COACH JIM AND HIS WIFE FLAVIA ON THE BEACH BAPTISM YESTERDAY AT FT LAUDERDALE BEACH
CELEBRATION FROM POTENTIAL CHURCH, COOPER CITY


MONDAY JULY 18TH   HAPPY BURPEES TO STEFANIE :)



MONDAY

WARMUP
CLASSIC 3 RDS
5 PULL UPS
10 AIR SQUATS
10 Ring Push-ups
15 STRICT PUSH UPS

SWOD
CLEAN - E2MOM 
8X 55%
6X60%
4X70%
2X75%
1X85%
1X95%

WOD - FOR TIME
400 MTR RUN
20 POWER CLEAN      125/105
20 RING DIP
10 POWER CLEAN
10 RING DIP
5 POWER CLEAN
5 RING DIP
400 MTR RUN


TUESDAY

WARM UP - 3 RDS
400 MTR RUN
5 INCH WORMS
50 MT CLUMBERS
50 JUMPING JACKS


SWOD
Every two minutes, for 10 minutes (5 sets):
Hang Power Snatch
1x3x80%


WOD - 3 RDS
MIN1 -  10 PULL UP / BURPEES
MIN 2 - 15 DEADLIFTS    185/135
MIN 3 - 25 DOUBLE UNDERS  (100 SINGLES)
MIN 4 – REST



WEDNESDAY

WARM UP - 3RDS
ROW 250 MTRS
RUN 200 MTRS
30 HOLLOW ROCK
30 SUPERMAN


SWOD

Every two minutes, for 10 minutes (5 sets):
Pause Front Squat
1x4xM.E.

Pause for one second in the bottom of the squat. Use about 5% more weight than last week



WOD - 7 RDS
5 MUSCLE UPS
10 FRONT SQUAT    135/105
10 HRPU
5 T2B

BUY OUT 800 MTR RUN



THURSDAY

WARM UP  GWOD) - 5 RDS
50 MTR  BROAD JUMP
15 HSPU
20 LUNGE WALK (STRETCH - HANDS OH/STRETCH BACK)
30 JUMP LUNGES
3 PLANKS - HOLD 30 SECONDS
3 ROPE CLIMBS
SWOD

PUSH PRESS - 90 SECONDS
5X5 @ 85%


WOD - 5 RDS
2 MINUTE - CALORIE ROW
1 MIN AMRAP - T2B



FRIDAY

WARM UP - 3RDS
ROW 500 MTRS 1X
10 BURPEES
10 PLANK TUCK
10 SIT UPS


DEADLIFT- E2MOM
6 @ 70%
4 @ 80%
2 @ 90%
1 @ 95%
2 @ 90%
4 @ 85%
6 @ 75%


WOD
800 MTR RUN
3 SNATCHES  65/45
6 BOX JUMP   24/20
9 KBSA           45/25

400 MTR RUN
3 SNATCHES    95/65
6 BOX JUMP     24/20
9 KBSA             55/35

200 MTR RUN
3 SNATCHES     125/95
6 BOX JUMP      24/20
9 KBSA               70/45



Sunday, July 10, 2016

THIS WEEK AT 911 CROSSFIT
JULY 11TH TO 15TH





MONDAY

WARM UP - 2 RDS
RUN 400 MTRS 1X
BROAD JUMP 50 MTRS
10 PULL UPS
10 BURPESS

SWOD
CLEAN  & FRONT SQUAT - E2MOM
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 95%


WOD - 12 MIN AMRAP
7  DEADLIFT - 1 1/2 BW
5  BENCH PRESS - BW
3  CLEAN - 1 1/2 BW



TUESDAY

WARM UP - 3 RDS
50 JUMPING JACKS
25 JUMP SQUATS
15 PUSH UPS


SWOD

SNATCH - E2MOM  (HANG OR POWER)
6X8 @ 75%


WOD - 20 MIN CAP
RUN 400 MTRS
50 BACK SQUAT - 95/65
50 BURPEES
RUN 200 MTRS
50 OH LUNGES - 45/25
50 PULLUPS
RUN 400 MTRS



WEDNESDAY

WARM UP - 3 RDS
20 SIT UPS
20 KNEE HIGH JUMPS
20  PLANK JUMP


SWOD

STRICT PRESS - 90 SECONDS
8X8 @ 65%
1x5x75%
1x10x60%


WOD - EMOM 15 MINS
MIN 1 - 15 KBSA   55/35
MIN 2 - 15 LEG RAISE (ABS - ON RIG)
MIN 3 - 15 STRICT PUSH UPS



THURSDAY – REST DAY

WARM - 3RDS
ROW 500 MTRS 1X
L-SIT 30 SECONDS
6 T2B
10 X RING DIP


GWOD  3 ROUNDS

DRAGON FLIES X 3

Freestanding Handstand Hold (20 SES) OR
Handstand Shoulder Tap X 10 EACH SIDE
ROW 500 M
Hollow ROCKS  x20s
Arch Rocks  X20





WOD - 3RDS FT
50 THRUSTERS
50 DOUBLES (100 SINGLES)



FRIDAY

WARM UP -3RDS
RUN 400 MTRS 1X
10 PLANK TUCK
10 JUMP LUNGES
10 KNEE TO OPPOSITE ELBOW

SWOD
OVER HEAD SQUAT - 90 SECONDS
6 @ 65%
5 @ 70%
4 @ 75%
3 @ 85%
2 @ 90%
1 @ 95%


WOD - 20 MIN CAP -  (REPS NOT BROKEN UP)
100 WALL BALLS  20/14
80 HRPU
60 JUMP SQUATS
40 T2B
20 SIT UPS


Sunday, July 3, 2016

HAPPY 4TH OF JULY
WE WILL BE OPEN ONLY FOR AM CLASSES


530AM 630AM 830AM



       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  - HERO WOD

IN HONOR OF USAF SSGT TIMOTHY P. DAVIS, 28, WHO WAS KILLED ON FEBRUARY 20, 2009 SUPPORTING OPERATIONS IN OEF WHEN HIS VEHICLE WAS STRUCK BY AN IED. TIMOTHY IS SURVIVED BY HIS WIFE MEGAN AND ON-YEAR OLD SON T.J.

WARM UP
400 METER RUN
MU 3X3
BURPEE 3X10
HRPU 3X10


5 ROUNDS FT
12 DEADLIFTS          155/135
9 POWER CLEANS   155/135
6 PUSH JERK            155/135

BUY OUT  TABATA ABS



TUESDAY

WARM UP - 3 RDS
L-SIT 30 SECONDS
HSH 45 SECONDS
RING DIP X 10

SWOD

SWOD
DL - E2MOM
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 95%


WOD 20 MIN AMRAP
RUN 200 MTR
50 SINGLE KB OH LUNGE ( 25 PER LEG)  (55/35)
40 WALL BALLS                                            (20/14)
30 BOX JUMP                                                (24/20)
20 T2B
10 SIT-UPS


WEDNESDAY

WARM UP 3 RDS
JUMPING JACK X25
JUMP KNEE HIGH X 25
PLANK JACK/TUCK X25

SWOD
BS - 90 SECONDS
6 @ 65%
5 @ 70%
4 @ 75%
3 @ 85%
2 @ 90%
1 @ 95%

THEN
Every two minutes, for 14 minutes (7 sets):
Shoulder Press
1x5x50%
1x5x60%
1x5x70%
3x3x85%
1x10x55%


WOD 3 RDS FT
400 MTR RUN WITH PLATE  (45/25)
10 FS
10 SOH
10 HPC


THURSDAY

WARM UP
5 SETS 20/10 SECONDS
JUMP SQUAT
JUMP ROPE
KBS R   (70/55)

SWOD
Every two minutes, for 16 minutes (8 sets):
Split Jerk
1x3x60%
1x2x70%
1x2x80%
5x1x90%

WOD 
7 MIN AMRAP
ROW 500 MTRS
HSPU   X 15
DB CLEAN & SQUAT  X 15
100 DOUBLE / 200 SINGLES

REST 2 MINUTES

7 MIN AMRAP
ROW 500 MTRS
HSPU    X 15
DB CLEAN & SQUAT  X 15
100 DOUBLE / 200 SINGLES


FRIDAY

WARM UP - 2 RDS
50 MTR BROAD JUMP
50 MT CLIMB
50 SIT UPS
50 ANKLE CLAPS

SWOD
Every 90 seconds, for 12 minutes (8 sets):
HIGH HAND SNATCH
1x3x80%
1x2x85%
1x1x90%
1x5x60%
1x5x65%
1x5x70%
1x5x75%
1x5x80%

WOD
200 MTR FARMWALK    (55/35)
25 PULLUPS
200 MTR FARMERWALK
25 KBSA                           (55/35)
200 MTR FARMERWALK
25 HRPU





Sunday, June 26, 2016

THIS WEEK AT 911 CROSSFIT,COOPER CITY
JUNE 27 - JULY 1ST




       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


MONDAY

WARM UP - 3 X 12 REPS
DB SIDE RAISE
DB HAMMER
DB FRONT RAISE
DB FLY

SKILL
Turkish Get Up

Every two minutes, for 10 minutes (5 sets):
2 reps, means 2 pairs (left and right)
Start light to warm up, practice first

1x2x40%
1x2x50%
1x2x60%
1x2x70%
1x1x80%

WOD
3MIN AMRAP -  (95/65)
5X PUSH PRESS / 10 X SIT UP

REST 1 MIN

5 MINS AMRAP - (95/65)
7X BB BACK LUNGE /10 HRPU

REST 1 MIN

7 MINS AMRAP - 
9 SUMO DL / 10 HSPU




TUESDAY

TUESDAY

WARM UP - 3 REPS X 50
JUMPING JACK X 50
MT CLIMB X 50
PLANK/TUCK X 50
BROAD JUMP X 50 MTRS

GWOD
ROW 2 MINS / 
INTENSE 30 SECS
X - 10 MINS - TOTAL

B.
Every minute, on the minute, for 5 minutes:

BENCH PRESS AND BARBELL ROLLS

1x3x60%
1x2x70%
1x2x75%
1x1x80%
1x1x85%
Every two minutes, for 4 minutes (2 sets):

1x1x90%
1x1x95%

WOD

3 ROUNDS FORTIME
ROPE CLIMB 3X 
BEAR CRAWL BACKWARD - 50 MTRS
10X BOX JUMP OVER   (24/20)
50 DOUBLE (100 SINGLE)
10 X POWER CLEAN  (96/65)



WEDNESDAY

WARM UP- 3X 12
L SEATED - DB PRESS
STRICT PUSH UP
REVERSE SNOW ANGEL

A.
Every two minutes,
FRONT SQUAT - E2MOM
8X3 X 80%



WOD

BUY IN - RUN 800 M

WOD - 20 MINS - - 3...6...9...12...
SNATCH SQUAT - (95/65)
PULL UP
PISTOL (PER LEG)



THURSDAY

WARM UP  3 X 12
LEG RAISE ABS - RIG
SUPERMAN - HOLD 3 SECONDS
V-UPS 

GWOD
SPRINT - 50 MTRS - REST 30 SECONDS X 10



SWOD

Every two minutes, for 8 minutes (4 sets):
Dead lift and hip ext barbell lift
1x4x70%


WOD - 17 MIN CAP
ROW 500 MTRS
20 KNEE - TO - OPPOSITE - ELBOW (RIG)
20 BB BURPEES
20 THRUSTER (95/65)

BUY OUT - 400 MTR RUN



FRIDAY

WARM UP - 3 ROUNDS
WALL SQAUT HOLD - HIGH 10 SECONDS / LOW 20 SECONDS X 3
CALF RAISE X 12 - WITH WEIGHT
JUMP SQUAT X12 

GWOD
WALK 400 MTRS WITH BB ON SHOULDERS 1X


SWOD

A.
PUSH PRESS - 90 SECONDS

8X5X 65% - HOLD 3 SECONDS UP
B.
Split Jerk
3x2x75%

WOD
15 CLEAN & JERK   (95/65)
15 WALL BALL (20/14)
15 T2B

10 CLEAN & JERK (95/65)
10 WALL BALL (20/24)
10 T2B

5 CLEAN & JERK (95/65)
5 WALL BALL 
5 T2B