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

THIS WEEK AT 911 CROSSFIT

HAPPY FATHERS DAY!!!

JUNE 20-24TH

Ask about Jim's specials for A - 30 days, 5 meals a day -  NUTRITION PLAN as well as small group Personal  training (3 per group max)!!!!!

MOBILITY

–       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

WARM UP   

MU          3  X 3

HIGH PULL  3X8

FLOOR PRESS   3X8

SWOD

A.
Every two minutes, for 8 minutes (4 sets):
Snatch Grip Push Press + Overhead Squat
1x2xM.E.

B.
Every two minutes, for 14 minutes (7 sets):
Snatch
1x3x60%
1x2x70%
1x2x75%
1x1x80%
3x1x85%

WOD- 15 MIN AMRAP

KB SNATCH - 10 (PER ARM)  55/35

DOUBLE UNDER - 50 / 100 SINGLES

DL - 10   185/135

9 BURPEES

TUESDAY

WARM UP - 3ROUNDS

MED BALL 1 ARM OH WALK - 25 MTRS EACH ARM

RING DIP X 12

L - SIT   30 SECONDS

SWOD

A.
Every two minutes, for 6 minutes (3 sets):
Split Press, 5 reps

B.
Every 90 seconds, (7 sets):
Clean and Jerk
1x1x60%
2x1x70%
2x1x75%
2x1x80%

GWOD

EMOM - 5 MINUTES

KBS - R - 20 SECONDS / REST 40 SECONDS

WOD - 3 RDS FT (CAP 20 MIN)

PULL UPS X 15

ROW 100 MTRS

OH LUNGE WALK X 15

ROW 100 MTRS

HRPU X 15

ROW 100 MTRS

WEDNESDAY

WARM UP 1
Every 4 minutes, for 12 minutes (3 sets):
Run 400m or Row 400m

WARM UP 2 - 3RDS

HOLD SQUAT ON WALL - 45 SECONDS

BRIDGE WITH PLATE X 10

MED BALL TUCK / PUSH UP - 10/5

SWOD

B.

BACK SQUAT - E2MOM

8X8 X 65% - HOLD 2 SECONDS 

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

CLEAN / FRONT SQUAT

SLAM BALL

BOX JUMP BURPEE

THURSDAY

Aerobic Restoration
Perform 25 to 40 minutes of one of the following at approximately 70% effortat your own time.

Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.

WARM UP - 3 RDS

DB BICEP PRESS X 12

SIT UPS X 20

PULL UPS X 12

GWOD

ABS – TABATA  

THEN 3X

PVC ON SHOULDERS - TWIST SIDE TO SIDE ( FAST IF POSSIBLE) X 100   (50 EACH SIDE)

          KB SIDE PULL DOWN - X 10 (EACH SIDE)

  REST 1 MINUTE

SWOD

B.
Every two minutes, for 8 minutes (4 sets):
Front Squat and Split Jerk
1x1x80%

C.
Every two minutes, for 8 minutes (4 sets):
Front Squat
1x2x80%

WOD - 12 MIN AMRAP

SLEDGE HAMMER TIRE  X 5

FARMERS WALK - 100 MTRS    70/35

BATTLE ROPE - X 20 (10 PER ARM)

FRIDAY

WARM UP - 3X8

JUMP LUNGES

KB SUMO SQUAT

SIDE LUNGES

SWOD

STRICT PRESS - EVERY 90 SECONDS

    3X 65%

   3X 70%

   3X 75%

   3X 80%

WOD - 4 RDS FT

RUN 400 MTRS

T2B X 7

SINGLE KBS -R  X 14  (7 PER ARM)

GOBLET SQUAT X 21

THIS WEEK AT 911 CROSSFIT
JUNE 13TH TO JUNE 17TH
GET FIT FOR YOUR FATHERS DAY!!
SHARE OUR SPECIAL

https://www.facebook.com/911Crossfit/photos/a.127705157278441.23950.127701960612094/1015688758480072/?type=3&theater

MONDAY

WARM UP – COACHES CALL  THEN…

3 ROUNDS, NOT FOR TIME
L-sit, 30 seconds
3x8

BB ROW

DB SIDE RAISE

DB OH

SWOD

Every two minutes, for 12 minutes ( 6 sets):
Front Squat

2X65%
4x5x85%

WOD -  AMRAP

5 MINUTES

BACK SQUAT X 5  -  155/105

CLEAN X 10   - 155/105

PUSH PRESS X 15  - 155/105 

REST 2 MINUTES

5 MINUTES

BACK SQUAT X 5  -  155/105

CLEAN X 10   - 155/105

PUSH PRESS X 15  - 155/105 

REST 2 MINUTES

5 MINUTES

BACK SQUAT X 5  -  155/105

CLEAN X 10   - 155/105

PUSH PRESS X 15  - 155/105 

TUESDAY

WARM UP – 4 RDS

ROW 250 MTRS

REST 1 MINUTE

Then…

Every minute, on the minute, for 9 minutes:
Minute 1 – 5 Bar Muscle-ups
Minute 2 –  100 M SPRINT
Minute 3 – 50 Double unders

Every two minutes, for 12 minutes (6 sets):
BENCH PRESS AND BARBELL ROWS

1x3x70%
1x2x75%
1x1x80%
1x1x85%
1x1x90%
1x1xM.E.

WOD - 18 MIN CAP

5, 10, 15, 20, 25.....

- PULL UPS

- WALL BALL - 20/14

WEDNESDAY

WARM UP – COACHES CALL, THEN…

WARM UP - 3X8

DB TRICEP KICKBACK

DB BICEP CURLS

STRICT PUSH UP

SWOD

Every two minutes, for 16 minutes (8 sets):
Snatch
1x3x60%
1x2x70%
1x2x75%
1x1x80%
1x1x85%
1x1x90%
1x1x95%
1x1xM.E.

THURSDAY

Aerobic Restoration – AT YOUR OWN TIME
Perform 25 to 40 minutes of one of the following at approximately 70% effort:
– Swim (focus on efficient mechanics, breathing and stroke count)
– Row (focus on efficient mechanics and a low stroke per minute rate)
–  SPIN maintain a relaxed pace)

WARM UP – COACHES CALL, THEN…

HOLLOW ROCK - 3 X20

SUPERMAN - 3X20

BRIDGE UP - 3X10

SWOD
Every two minutes, for 6 minutes (3 sets):
Power Clean and Split Jerk
1x1x75%

REST 3 MIN, THEN…

Three rounds not for time:
95/65 strict shoulder press (or 75% of your ME)

95/65 pound Barbell Lunge (front rack), 20 reps

WOD - 12 MINS AMRAP

BUY IN 800 MTR RUN

 K2E  X 7

 SHOULDER TAP X 7

 KBSR X 7   70/55

BUY OUT 800 MTR RUN

FRIDAY

WARM UP

KIP  3X12

BB AB ROLL 3X12

HSH - 60 SECONDS X 3

Then…

Three rounds, not for time, of:
12 Ring Dips
L-sit, 30 seconds

SWOD

E2MOM - 12 MINS

OHS

8X50%

6X55%

4X60%

2X75%

2X75%

1X85%

WOD - FT

95/65

30 HRPU - 10 C&J

20 HRPU - 10 C&J

10 HRPU - 10 C&J

THIS WEEK AT 911 CROSSFIT, COOPER CITY 

MONDAY

          WARM UP - COACH'S CALL

                                 Then Tabata Abs

SWOD

           EMOM - CLEAN & JERK - 12 MINS

                               3X70%

WOD - 5 RDS

            OH SQUAT X 10                  95/65

            BURPEE / BAR X 10

            DL X 10                                185/135

            200 MTR RUN

TUESDAY

            WARM UP - COACH'S CALL

 GWOD

           EMOM – 5 MINS

           50 DOUBLE UNDERS / 100 SINGLES

Then 2 rounds

Nose-to-Wall Handstand Hold, 30 seconds
12 Toes to bar
Skin the Cat, 3 reps

SWOD

Every two minutes, for 10 minutes (5 sets):
Split Jerk
1x2x90%

Every two minutes, for 10 minutes (5 sets):
Front Squat
1x1x95%

WOD - 3 RDS

             3X ROPE CLIMB

             10 HSPU

             20 PULL UPS

             30  SIT UPS

WEDNESDAY

                  WARM UP - COACH'S CALL

SWOD

Every 2 min,

Start light,

                  20 MINUTES -  MAX – SNATCH (find 1RM)

WOD - 12 MIN  AMRAP

                 12 PUSH PRESS                 95/65

                 12 OH LUNGS                     45/25

                  12 MANMAKER                  35/20

                 12  ALT PISTOLS

Buy out

Row 1000m or Run 800m

THURSDAY

 WARM UP - COACH'S CALL

GWOD

           12 RING DIP x 3/15 SECONDS

           L-SIT X 3 X 45/15 SECONDS

           PLANK 5X45/15 SECONDS

SWOD

Every two minutes, for 10 minutes (5 sets):

Sets of 3
Clean + Front Squat + Split Jerk

Increase the load over the course of the 5 sets.

WOD

          20MIN AMRAP

                 ROW 250 MTR

                 KBS-A X 20                  55/35

                 T2B X 15

FRIDAY

WARM UP - COACH'S CALL

 Then 400m Run

And 3 rounds of:

Minute 1 – 5/4 Muscle-ups
Minute 2 – L-sit, 30 seconds

SWOD

                90 SECONDS  - 12MINUTES

                 BACK SQUATS -     6X85% / 3X65%  

                 ALL IN SAME 90 SECONDS - SWITCH WEIGHT 

WOD - 15MIN AMRAP

                THRUSTERS X 15                95/65

                HRPU X 15

                200 MTR RUN

                15 PULL UPS                     

      

(PEMBROKE PINES, DAVIE, PLANTATION, WESTON, BROWARD COUNTY)