THIS WEEK AT 911 CROSSFIT

Feb 1st  to  Feb 5th

 

Perform mobility and aerobic (25 to 40 min) restoration at least 2 times a week, at your time

 

 

    –      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.

 

 

Its time to register for the Open Games!!!

MONDAY

A.

Dynamic WU:

2 rounds:

50m bear crawl.

50m broad jump.

 25m crab walk.

30 Jumping Jacks.

10 touchdowns.

 5 DB push press at light weight.

B. FOR QUALITY – 10 MIN CAP

Accumulate  Minutes Of  Bridge Ups  Hold,

*** Every Time You Break, Perform 5 Skin the Cats  

C.

 Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch

D. WOD

Three rounds for time of:
12 Toes to bar
12 Handstand Push-ups
135/95 pound Overhead Squat, 6 reps

TUESDAY

A.   WARM UP – COACH’S CALL

B. Three rounds, FOR QUALITY – 12 MIN CAP

15′ Rope Climb, 2 ascents
15 HOLLOW ROCKS

TRX OR RING PLANK – 25sec

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat

1x3x70%
1x2x80%
1x3x85%
1x3x85%
1x6x80%

C. WOD
Complete as many rounds as possible in 4 minutes of:
155/105 pound Hang Clean, 6 reps
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-ups

Rest exactly 2 minutes, then…

Complete as many rounds as possible in 4 minutes of:
155/105 pound Hang Clean, 6 reps
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-ups

WEDNESDAY

WARM UP – 400M lap

25 jump squats

A.

Three rounds, for quality

40 Double unders
12 Ring Dips

B.  For quality - 12 min cap

·                 20 Meter Handstand Walk Laterals 

·                 Accumulate 3 Minutes Of L Seats 

·                 Accumulate 3 Minutes Of Supermans 

C.

STRENGTH:
Barbell weighted step ups 3 x 10 (alternating legs)
(45/25)

 THEN

Dumbbell Push Press

Every Minute on the Minute for 12 minutes of:

10 Max DB Push Press @ medium weight

THRUSDAY

A.

Outsite Ladder drills in warm-up

2 ROUNDS

10 forward and side leg swings.

10 EACH LEG – FORWD LUNGES, BACK LUNGES

B. SKILL WORK – 8 TO 10 MIN

Max height box jump

C.

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
3x2x80%

D. WOD

On a running clock:
0-6:00 – 800m run
6:00- finish, complete the following:

50 Russian twists (1,1)
60 Walking lunges (alt)
70 KBS (55/35)
60 Walking lunges
50 Russian twists

*score is time of 800m run and time of completion

FRIDAY

A.

WARM UP

10 over unders.  – (USE A PARTNER, EACH PERSON)

10 Inch Worms

B

For TIME – 2 ROUNDS

·                 10 Lateral Push Ups (SIDE TO SIDE

·                 20 Wide Push Ups 

·                 10 Push Ups 

·                 15 Narrow Push Ups 

·                 10 Plyometric Push Up

·                 5 Olympic Push Ups 

Post your time 

C.

BENCH
Every 2 minutes, for 14 minutes (7 sets):
1x3x60%
1x2x70%
1x2x80%
2x1x85%
2x1x90%

D. WOD

Three rounds for max reps of:
Row for 2 minutes (meters)
Rest 1 minute
Wall Ball Shots for 2 minutes
Rest 1 minute

THIS WEEK AT 911 CROSSFIT

JAN 25 TO JAN 29TH

its time to register for the Open Games!!!

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

MONDAY

WARM UP  2 ROUNDS

10 mountain climbers per leg.

10 cherry pickers

5 4-point air squats.

10 leg swings forward.

THEN…

A.

Three rounds, not for time, of:

10 HRPU

10 plank hold on TRX or rings

L-sit, 45 seconds

B.

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

Shoulder Press

1x3x85%

C.

Five rounds for time of:

40 Double unders

24/16kg Kettlebell Swing, 20 reps

10 Toes to bar

TUESDAY

3 rounds:

3 upward and downward dog.

5 scorpions per side.

5 pushup walk outs.

5 Burpees smooth and easy.

A.

Every 2 minutes, for 14 minutes (7 sets) of:

Clean + Hang Clean

1x1x65%

1x1x70%

1x1x75%

2x1x80%

2x1x85%

B.

Every 2 minutes, for 14 minutes (7 sets) of:

Front Squat

1x4x75%

1x3x80%

1x2x85%

1x4x80%

1x3x85%

1x2x90%

1x6x75%

C.For time.

Row 800 meters
15 C&J (115#)
1 Rope Climb 
Row 400 meters 
10 C&J (145#) 
1 Rope Climb 
Row 200 meters 
5 C&J (165#) 
1 Rope Climb

WEDNESDAY

WARM UP – 400 m RUN, then…

2 rounds:

 5 4-point squats.

5 star lunges (EACH LEG) – see video

10 forward and side leg swings.

5 T2B

45sec  Wall squat hold

https://www.youtube.com/watch?v=HPOFQMFzlZg

A.

Every 2 minutes, for 10 minutes (5 sets) of:

Deadlift

1x8x50%

1x6x60%

1x4x70%

1x2x80%

1x2x90%

B.

Every 90 seconds for 9 minutes (6 sets):

Deadlift

1x3x75%

These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

C.

For time: (CAP 20 MIN)

50 Wall Ball Shots, 20/14 pounds

25 Chest-to-bar Pull-ups

40 Wall Ball Shots, 20/14 pounds

20 Chest-to-bar Pull-ups

30 Wall Ball Shots, 20/14 pounds

15 Chest-to-bar Pull-ups

THURSDAY – REST DAY

AEROBIC RESTAURATION – 15 TO 20 MIN ROW OR SPIN, on your own time

WARM UP

A.2 rounds:

10 PVC pass through.

10 PVC figure 8’s.

 5 pushup walkouts.

Bear crawl to the end (glass window) and back

B.

Every minute, on the minute, for 9 minutes (3 ROUNDS)

Minute 1 – 135/95 pound Overhead Squat, 9 reps

Minute 2 – 12 Burpees

Minute 3 – 15 Toes to bar

C. WOD

25 minute AMRAP 

Run 600 meters

20 Sit ups 

10 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

 BUY OUT – 1000m  row

FRIDAY

WARM UP – COACH’S CALL

A.

Every 2 minutes, for 10 minutes (5 sets) of:

Split Jerk

1x3x60%

1x2x70%

1x2x80%

1x1x85%

1x2x90%

B.

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

Back Squat

1x5x55%

1x5x65%

1x3x75%

1x2x85%

1x2x90%

Then…

Every two minutes, for 6 minutes (3 sets):

Back Squat

1x5x85%

C. WOD

Three rounds for time of:

155/105 pound Push Jerk, 10 reps

20 Chest-to-bar Pull-ups

50 Double unders

THIS WEEK AT 911 CROSSFIT

WODAPALOOZA 2016 WODS**

01/18 TO 01/22

MONDAY

A. Warm up

B. Every two minutes, for 10 minutes 
Shoulder Press
1x4x70%

C. WOD BIG CHIPPER

Complete for time:

50  Pistols
50 Sit-ups  (AB Mat)

30 Overhead Squats
50 ft. Handstand Walk

Time cap: 12 minutes

TUESDAY

A.    WARM UP

2 rounds:

10 PVC pass throughs.

5 figures 8’s per side.

10 PVC good mornings.

10 leg swings front and side.

 3 Renegade rows per arm.

10 Sit-ups.

B.      

EMOM -  5   minutes of:
Hang Clean + Clean
1x1x65%
1x1x70%
3x1x75%

EMOM FOR 5 MIN
3 Front Squats @ 4:1  65%

C.  

Complete for time:
16 D-Ball Ground over Shoulder
40 Toes to Bar
40 Chest to Bar Pull-ups
16 D-Ball Ground over Shoulder

WEDNESDAY

A.  WARM UP – COACH’S CALL

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
1x8x50%
1x6x60%
3x4x70%

C. 

Complete for time:
21 CALORIE ROW
15 Power Snatches
9 Bar Facing Burpees
15 Thrusters
21 CAL ROW

Time cap: 9 minutes

THURSDAY

A. WARM UP - Mobility

2 rounds:

30 ankle roll outs per side.

10 mountain climbers per side focused on hips.

10 high kicks alternating sides.

 5 hip hurdles.(each side)

 10 PVC OHS Squats with palms underneath.

B. WOD

Complete for time:
3-2-1

Rope Climbs
Squat Cleans (30/20/10)
Dumbbell Squat Snatches (R/L) (30/20/10)

*12 min time cap

-Rest 2min

then

Complete for time: 

30 Clean & Jerks

PENALTY – 5 BURPEES over the bar if take a break or drop barbell- a break is considered any pause of the barbell for longer than 3 seconds. The bar must only tap the ground - it cannot stop moving at the ground

Cap 6 min

FRIDAY

A. Warm up, mobility, flexibility, foam roll

B. TABATA ABS

C. WOD

Three rounds for time of:

Buy in - 800m  LAP

500m Row

75 Sit-ups

50 Double unders

Cash out 800m LAP

**  small changes