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

Sunday, February 5, 2017

WEEK 7 Feb 06 to Feb 10, 2017


THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD



MONDAY  06
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2
B)every 2 min for 6 rounds 
1 squat snatch + 2 ohs 
up the weight in every round, star with 75% 
L1
emom 10 min 
odd) min )2 hang squat snatch + 15 sec high plank 
even min )2 snatch + 2 ohs 
75/55 lb technique 
L2
C)WOD 
amrap 15 min 
3-6-9-12…..
front squat 95/65 lb 
c2b / pull up 
du 
L1
amrap 12 min 
3-6-9-12..
goblet squat kb 35/25 lb 
pull up / ring row 
singles jump rope x2 
L2
D)ACCESSORIES + GYMNASTICS 
3x15 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 07
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2 /L1 ( Efficient technique weight )
B)work for 20 min 
5 rounds 
5 dead lift heavy weight 
5 strict press 
2 min rest for round 
L2
C)WOD
6 rounds 
15/12 cal row  ( fast ) 
20 wall ball UNBROKEN 
2 min rest for round 
L1 
WOD for time 
x5 rounds 
15/12 cal row 
15 wall ball 
L2
D)ACCESSORIES + GYMNASTICS 
3x1/1 Left / right
https://www.youtube.com/watch?v=mXov6pfkTQw
3x15/15 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  08
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 min for 6 rounds 
1 squat clean + 1 push jerk + 1 split jerk 
up the weight in every round, star with 75% 
L1
emom 10 min 
odd min )2 hang squat clean + 10 seg lateral high plank
for side 
Even min ) 2 squat clean + 2 front squat 
L2)
WOD
for time 
800 m run
30 hang power clean  95/65 lb 
30 push press 
800 m run
30 push press 
30 hang power clean 
800 m run
L1
WOD
for time 
400 m run
20 hang power clean 65/55 lb 
20 push press 
200 m run
20 push press 
20 hang power clean 
400 m run
L2
D)ACCESSORIES + GYMNASTICS 
complete 40 strict pull up 
complete 1:50 min ring soport hold 
L1 FOAM ROLL 
4 min to work on the pains

THURSDAY 09
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B) practice hand stand walk for 15 min 
https://www.youtube.com/watch?v=zXXN4jG9MNE
L1 
practic rope climb for 15 min 
https://www.youtube.com/watch?v=zXXN4jG9MNE
You chose a training session depending on how you feel
C1 or C2 
C1 ( low intensity )
5 rounds
2 min bike 
20 sit up 
max calorie Row 3 min 
20 superman 
C2
10-9-8-7-6-5-4-3-2-1
burpees over the kb 
kb swing  55/35/25 
t2b/k2c 
L2
D)ACCESSORIES + GYMNASTICS 
4x12 reps raises to the plate 
https://www.youtube.com/watch?v=nbOYvr3JNw8
4x40 sec superman hold 
L1 FOAM ROLL 
4 min to work on the pains
FRIDAY 10
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2 L1 ( Efficient technique weight )
B)work for 15 min 
bench press 
5x5 ( go up the weight in every set ) 
L2
C)WOD 
amrap 9 min 
7 dead lift   95/65 lb 
7 hang power snatch 
7 ohs 
3 min rest 
To complete 80 m
oh walking lunges 20/15 only bar 
100 sit up for time 
L1
C)WOD 
amrap 9 min 
7 dead lift  65/55 lb 
7 hang power snatch
7 ohs  
3 min rest 
To complete 50 m
oh walking lunges 20/15 only bar 
40 sit up 
L2
D)ACCESSORIES + GYMNASTICS 
4x10 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
4 rope climb leg less
L1 FOAM ROLL 
4 min to work on the pains

Sunday, January 29, 2017

WEEK 6 Jan 30 to Feb 03, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD



MONDAY  30
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)emomo 12 min 
Odd min) 1 snatch pull + 1hang power snatch +
 1hang snatch  + 1 ohs  (70% of snatch )
Even min) 20 sec high plank + 10 sec for side 
lateral plank 
L1 
emom 12 min 
Odd min ) 1 snatch pull + 2 hang power snatch + 
2 ohs  ( Efficient technique weight )
Even min) 25 sec plank 
L2 
C)WOD 
amrap 12 min 
15 t2b 
10 dead lift 95/65 lb 
5 power snatch 95/65 lb 
L1 
amrap 12 min
15 K2e 
10 dead lift 
5 hang power snatch 75/55 lb 
L2
D)ACCESSORIES + GYMNASTICS 
3x12 simulate dead lift banded
https://www.youtube.com/watch?v=2RhEvG48wEk
4x2 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 31
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 
back squat 
70% 2x2 75% 2 80%2x2 85%3x2 
L1
work technique back squat for 15 min 
5,5,5,5,5
(go up the wight in each set) 
L2 
C)WOD 
50 cal row 
40 wall ball 
30 sdhp  95/65 lb 
20 burpees over the bar 
30 sdhp 
40 wall ball 
50 cal row 
L1
WOD 
30 cal row 
30 wall ball 
20 sdhp  75/55 lb 
20 burpees over the bar 
20 sdhp 
30 wall ball 
30 cal row 
L2
D)ACCESSORIES + GYMNASTICS 
3x1/1 Left / right
https://www.youtube.com/watch?v=mXov6pfkTQw
3x12/12 for side drop lateral plank 
https://www.youtube.com/watch?v=U9iNmlA2xCI
complete 70 Openings with band
L1
FOAM ROLL 
4 min to work on the pains


WEDNESDAY  01
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)emome 12 min 
Odd min) 1 clean pull + 1 hang power clean + 
1 hang squat clean + 1 fronst squat  ( 75% of clean)
Even min) 10 sec for side high cross plank 
L1 
emom 12 min 
Odd min) 1 clean pull + 2 hang power clean + 
2 front squat  (Efficient technique weight)
Even min) 5 sec for side high cross plank 
L2
C)WOD 
10 ohs 95/65 lb 
10 box jump over 
10 thrusters 95/65 lb
10 power clean  135/95 lb
20 burpees pull up 
10 power clean 
10 thrusters
10 box jump over 
10 ohs
L1 
WOD
10 ohs 75/55 lb 
10 box jump over 
10 thrusters 75/55 lb
10 power clean  95/75 lb
20 burpees K2C 
10 power clean 
10 thrusters
10 box jump over 
10 ohs
L2
D)ACCESSORIES + GYMNASTICS 
complete 35 strict pull up 
complete 1:40 min ring soport hold 
L1
FOAM ROLL 
4 min to work on the pains

THURSDAY 02
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)practic snatch balance  for 15 min (go up the wight )
https://www.youtube.com/watch?v=_l0m8kIR59Q
L1 
practic snatch + ohs for 15 min (go up the wight) 
You chose a training session depending on how you feel
C1 or C2 
C1) (low intensity ) 
4  rounds 
500 m row 
30 sit up
3 min bike 
20 push up 
2 min rest for round 
C2) ( High intensity ) 
6 rounds 
12/10 cal row ( fast )
00:30 sec max reps thrusters  75/55 lb 
2 min rest for round 
L2
D)ACCESSORIES + GYMNASTICS 
4x12 reps raises to the plate 
https://www.youtube.com/watch?v=nbOYvr3JNw8
4x35 sec superman hold 
L1 FOAM ROLL 
4 min to work on the pains

FRIDAY 03
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 
dead lift 
5,5,5,5,5
(go up the wight in each set) 
L1
work technique fot 15 min 
dead lift 
5,5,5,5,5
(go up the wight in each set) 
L2
C)WOD
800 m run 
2 min rest 
amrap 4 min 
10 kb swing 55/35 lb 
1 rope climb 
2 min rest 
amrap 4 min 
10 push up 
5 goblet squat 70/55 lb 
2 min rest 
800 m run 
L1
WOD
400 m run 
2 min rest 
amrap 4 min 
10 kb swing 35/25 lb 
4 ring row 
2 min rest 
amrap 4 min 
10/8 push up 
5 goblet squat 55/35 lb 
2 min rest 
400 m run 
L2
D)ACCESSORIES + GYMNASTICS 
3x15 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
3x10/10 lunges with 2 kb in farmmer  55/35 lb 
L1 FOAM ROLL 
4 min to work on the pains