THIS WEEK AT 911 CROSSFIT  03/30-04/03

3/30

1. Mobility Warm up

2. 10 min EMOM

Clean- Mid Clean- Hi Hang

3. 20 KB swings

       30 DUBS

       40 Burpees

       30 DUBS

       20 KB swings

3/31

1. Speed-n-Agility

2. Push Jerks  5reps-5sets

3. 3rds for time (20min CAP)

       

       10 DL 205/135

        15 Wall Balls  20/14

        400m run

4/1

1. Mobility Warm up

2. Snatch 

       Touch-n-go 3 reps (build to heavy/1RM)

3. 12min EMOM

       10 KB snatches  5R/5L

       10 KB OH squat 5R/5L

       10 Burpee over KB

4/2

1. Mobility/ Gymnastics progression

2. 20 min 30 on/ 30 off

Hollow Body holds

Sit ups

Planks hold

MTN climbers

Flutter kicks

4/3

1. Warm up/ Speed work

2. ANGIE!!!

100 push ups

100 pull ups

100 sit ups

100 squats           (30 min!!)

      

THIS WEEK AT 911 CROSSFIT  3/23 TO 3/27

3/23

1)  EMOM for 6-10min an unbroken set of:

1 Pull-up
1 TTB
1 C2B Pull-ups
1 TTB
1MU

…..Or a similar variation

2)   Metcon (Time)

4 RFT:

400m Run
30 Double Unders
20 Sit-ups

3/24

1)   12min EMOM (No Measure)

Minute 1: 30 Sec GHD Hollow Body Hold
Minute 2: 30 Sec Squat Hold
Minute 3: 1 Leg Glute Bridge 15 sec/leg

2)    Metcon (No Measure)

5 Sets:
8 Power Cleans (115/75)
8 Burpee Box Jumps

Rest 2min between sets

3/25

1)     Push Press (10 minutes to build to a max)


2)     Metcon (No Measure)

EMOM for 20 min:
Odd: 15/10 Calorie Row
Even: 15/10 Push-ups

Rx Plus:
Odd: 20/15 Cal Row

Even: 20/15 Push-ups

3/26

1) Dynamic Warm-up/Hip Mobility

2) Back Squat (3×3; rest 2min between sets )

3) Metcon (Time)

4 Rounds for Time :
10 C2B Pull-ups
10 Clean and Jerks (135/95)

3/27

1)     15.5 GET READY! THIS IS IT!!!!!

Then time for the after party. make sure you RSVP on Facebook by wednesday so we can have an accurate count of whom is coming. Friends and family invited!!!!!! 

THIS WEEK AT 911 CROSSFIT
03/16 - 03/20

3/16

1) dynamic warm up

2) 15 min emom

- odd snatch+OHS

- even 5 burpee over bar

3)EMOM 20min

5 Pull ups

10 Push ups

15 squats

3/17

1) speed and agility warm up. Ladder

2)Back Squat 2.2.2x4 

3)6 rounds for time

200m Row

10 KB swings

10 Goblet squats

3/18

1) warm up 

10 HSPU,
10 burpees, 
10 Box Jumps 

500m row, 
20 air squats x3

(Not for time, unbroken work on perfect form)

2)10 min AMRAP

    10 Front rack Lunges (115/95)

    5 Burpee over the bar

    5 Thrusters

3/19

1) speed agility warm up

2)5 RFT:5 Power Cleans 135/95*   *RX+ do 185/12510
Pull-ups
10 Dips
12 V-ups
00m SB Carry

3) Cool Down with 3 minutes row or AD

3/20

1) Q&A  open wod 15.4

2) warm-up.  +  Heats by class

THIS WEEK AT 911 CROSSFIT March 8-13

                                     Monday  3/9

Dynamic warm up

1. Box jump tech/1RM
2. AMRAP 15:

• 4 Wall walks*  (scale to 8 wtf’s)
• 8 TTB
• 100m Med-ball carry 20/14
• 8 SDHP 70/53
• 4 Burpees

*for Rx, stomach needs to touch wall



                                    Tuesday  3/10

1. Running tech work

2. 10 min EMOM- ODD Full clean, EVEN 15 DUBS

3.    3  Rounds For Time:

• 40 Wallballs 20/14
• 20 Power Cleans 115/85
• 800m Run

                                Wednesday  3/11

1. Warmup: 2 Rounds NOT for time
   
   • 8 Ring Rows
   • 8 Good Mornings 45/35
   • 8 high hang squat cleans 45/35
   • 8 Jumping jacks
   
    2.
   

   B) For Time:

   20 DB Snatch 40/25

   18 Box Step-ups 24/20

   16 Pullups

   14 Dips

   12 Burpees

   1 Mile Run

   12 Burpees

   14 Dips

   16 Pullups

   18 Box Step-ups

   20 DB Snatch

                                    Thursday   3/12

1- Stretch/ warm up 2- Front squat build to 4RM 3- AMRAP 15: 20 Overhead Plate Walking Lunges 25/15 200m Run 20 KB Swings 53/35 200m Run                                  Friday   3/13 1- OPEN 15.3

THIS WEEK AT 911 CROSSFIT   03/02 - 03/06

Upload your CrossFit games scores for 15.1!

                                           Monday 3-2-15

1) dynamic warm up

2) 15 min emom

- odd three position clean

- even 10 burpee over bar

3) 50sec on 10sec off 

-jumping jacks

-air squats

-broad jumps

-burpee

-mountain climbers 

-push ups

-sit ups           x3

                                         Tuesday 3-3-15

1) speed and agility warm up. Ladder

2) clean grip dead lifts 5x3

5-@65% 5-@75% 5+@85%

21-15-9

Pull-ups

Dead lifts 185/155

800m run cash out

                                     

                                      Wednesday 3-4-15

1) warm up 

-10 wall balls, 10 burpees, 10 pull-ups 

-10 wall walks, 500m row, 20 air squats x3

(Not for time, unbroken work on perfect form)

2) 5x3 bench press

5-@65% 5-@75% 5+-85%

3) 40 burpees for time

                                        Thursday 3-5-15

1) speed agility warm up

2) handstand progression and work for 30 min

3) 4rds for time 

12 kb swings

12 burpees

400 m run

                                             Friday 3-6-15

1) Q&A  open wod 15.2

2) warm-up.  +  Heats by class

             March 14th we will start a mobility / gymnastics class at 9AM
This week marks the official start for friends to try out on regular classes with small modifications until they learn the fundamentals.