911 CrossFit

THIS WEEK AT 911 CROSSFIT
MORNING WODS ONLY ON THR. AND CLOSED FRIDAY

MONDAY

A.
Every minute, on the minute, for 9 minutes:
Minute 1 – Bridge, 30 seconds
Minute 2 – 30 Double-unders + 8 Toes to bar
Minute 3 – Handstand Hold (chest facing wall), 45 seconds

B.
Every minute on the minute for 10 minutes:
Back Squats
1x2x85%

C.
Complete as many rounds as possible in 8 minutes of:
4 Handstand Push-ups
8 Burpees
12 Reverse Lunges (front racked), 115/75 pounds

TUESDAY

A.
Every minute, on the minute, for 9 minutes:
Minute 1 – 10 Strict Pull-ups
Minute 2 – 10 Ring Push-ups
Minute 3 – 10 Toes to bar

B.
Every minute on the minute for 8 minutes:
Deadlift
1x1x85%

C.
For time:
Push Press, 20 reps at 60%
Rest 2 minutes
Push Press, 15 reps at 70%
Rest 2 minutes
Push Press, 10 reps at 80%

WEDNESDAY

WARM UP –COACH’S CALL

WOD

 RUNNING FRAN  21-15-9 – For time

THRUSTERS (95lbs)

PULL – UPS

400M RUN (IN EACH ROUND)

THRUSDAY – MORNING WODS ONLY

WARM UP 

A.

1 LAP 800M

Then

Three rounds, not for time, of:
L-sit, 30 seconds
Holding 1 dumbbells (single leg), 15 reps (per leg)

B. 

Every  minute on the min., for 10 minutes (10 sets):

floor chest press

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.

WOD – 4 ROUNDS FOR TIME

BODY WEIGHT (OR LIGHT )

12 GOOD MORNINGS

20 FORWARD LUNGES (ALTERNATING, HOLD A PLATE)

20 JUMPING SQUATS

20 SIDE LUNGES (ALTERNATING, HOLD A PLATE)

20 SITUPS (MAY USE A PLATE)

20 REVERSE LUNGES (ALTERNATING, HOLD A PLATE)

BUY OUT – 100 RUSSIAN TWIST ABS

MOBILITY DRILLS

–        Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 8 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5 minutes with them.

FRIDAY – CLOSED – MERRY CHRISTMAS