911 CrossFit: November 2015

Sunday, November 29, 2015

NOV 30TH TO DEC 4TH

MONDAY

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Muscle-ups, 4 reps (OR 12 RING ROWS PLUS DIPS)
Minute 2 – Bird Dog, 10 reps (may use a small dumbbell on your hands) + 10 jump squats
Minute 3 – L-sit, 30 seconds

B.
Every minute on the minute for 8 minutes:
Front Squat
8x2x70%
1x8x70%

C.
Every minute on the minute for 8 minutes:
Deadlift
1x1x80%

TUESDAY

Warm up

4 rounds not for time (cap 12 min)

15 snow angel (on the floor, face down)

20 Lateral shoulder raises - Light weight (dumbbells)

20 front shoulder raises – light weight

10 chest to bars pull ups

10 - 1 leg squats (5 each leg, Hawaiian)

B.
Every minute, on the minute, for 5 minutes:
Shoulder Press
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%

Rest 2 Min, then

Every 2 min, for 6 minutes (3 sets):
Shoulder Press
1x1x90%
1x1x95%
1x8xM.E.

C.
Four rounds for time of:

32/24kg Kettlebell Swing, 25 reps
20 Burpee Box Jump-overs, 24/20″

20 BF sit-ups

WED

Warm up, not for time (cap 12 min)

Min 1 - 45 sec plank

Min 2 – 10 Cat cow stretches + 10 hand rls push ups

See video https://www.youtube.com/watch?v=kqnua4rHVVA

Min 3 – 10 handstand push ups

B.
Overhead Squat (warm up to it)
5x5xM.E.

C.
WOD For time: (cap 20 min)
50 Double unders
30 Pull-ups
25 Box Jumps, 20/16″
20 Toes-to-bar
50 Double unders
30 Pull-ups
25 Box Jumps, 20/16″
20 Toes-to-bar
50 Double unders

THURSDAY

REST DAY

Aerobic Restoration and Mobility and Maintenance

Warm Up

Row 8 min – 70% effort

MOBILITY

Thoracic Spine Mobility

https://www.youtube.com/watch?v=hEqcvfnp8So

Lower body mobility warm up –not for time

20 side lunges

10 hip ups

10 side kicks and back/frwd kicks (hip warm up moves)

10 steps to the side, with band tension

10 wall touches, each leg (pls see video)

https://www.youtube.com/watch?v=mDN5DnMkSw4

WOD

Complete as many rounds as possible in 8 minutes of:
115/65 pound Overhead Squat, 12 reps
115/65 pound Power Clean, 12 reps
12 Burpees

FRIDAY

WARM UP, 400M RUN

50M BEAR CRAWL

50 air squats

A.
Every two minutes, for 20 minutes (10 sets):
Snatch

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.

B.
Five rounds, each for time, of:

Row 500m

200M Sprint
Rest 60 seconds

Sunday, November 22, 2015

Nov 23rd - Nov 27th

WODS BY COACH ABDIEL

THIS WEEK AT 911 CROSSFIT

THIS WEEK'S SCHEDULE

Wed, open at 530am - closes 630pm

(regular AM classes; PM classes at 430 and 530pm only, and kids bc at 515pm)

Thur, opens 9am - closes 11am (10 am wod only)

Fri, regular hours

Monday

Warm up: 500m row

Strength: EMOM for 12min

Odd min 45 sec plank

Even min 10 bench press @65-70%

WOD: 5 rds

300m row

200m run

15 chin ups

10 hollow rocks

Tuesday

Warm up: 4 rds

7cal row

7 air squat

7 bf sit ups

Strength: back squat

2x60%, 2x65%, 6x2x70%

WOD: “ladder time”

15 back squat, 1 burpee

14 back squat, 2 burpee

13 back squat, 3 burpee…

Wednesday

Warm up: Tabata exercises

Strength: Push jerk/split jerk

2x60%, 2x65%, 6x2x70%

WOD:

Buy in: (400m run)

3 rds

30 ghd sit ups

20 bicycles

15 k2e

10 reverse crunches

5 wall climbs

Buy out: (400m run)

Thursday

Warm up

9-6-3

Cal row

Jumping jacks

Air squat

Burpee w/2 pushups

Strength: EMOM for 7 min

3 Squat cleans (165, 105)

WOD:

21-15-9

Power Clean (135, 85)

HRPU

Sit ups

Friday

Warm up: 400m run then 20 burpees

Skill: L-sit (2 min total hold w/ rest in b/w)

WOD:

25/20/15/10/5

Part 1

T2b

Supermans

v-ups

deadlift (30% of 1RM)

then 100 dubs or 400 singles

then Part 2: 15/12/9/6

HSPU

Ring dips

Sunday, November 15, 2015

THIS WEEK AT 911 CROSSFIT

Nov 16th - Nov 20th

WODS BY COACH ABDIEL

SAVE THE DATE NOV 20^th 7pm – 911 FAM THANKSGIVING DINNER

BRING A PLATTER AND MINGLE WITH FRIENDS,

THIS IS OUR 5^TH ANNUAL – A 911 TRADITION

MONDAY - NOV 16TH

Warm up:

1 min jump rope

Then dynamic stretches

Strength:

Deadlift 2x60%, 2x65%, 6x2x70%

WOD:

800m run

8 burpees

80 dubs

8 wall climbs

600m run

6 burpees

60 dubs

6 wall climbs

400m run

4 burpees

40 dubs

4 wall climbs

200m run

2 burpees

20 dubs

2 wall climbs

(35min cap on wod)

TUESDAY - NOV 17TH

9-7-5-3

Cal row

Bf sit up

Kb swing

Pushup

Air squat

Strength:

Hang power snatches

EMOM for 10 min of 3 HPS @ 70% of 1RM

WOD:

Partner wod

20 min AMRAP

Partner a: 400m+ 1 rope climb while partner b: 6 dumbell thrusters, 9 box jumps, 12 kb swings

(score is total # of rounds and distance ran)

WED - NOV 18TH

Warm up: 200m run, then dynamic stretches

Strength: front squats

10min EMOM of 5 front squats @ 60-65% of 1RM

WOD:

Buy in: 100 dubs then

Then 3 rds: 30 kb goblet squats, 30 pullups

THURSDAY - NOV 19TH

Warm up: 2rds of:

10 pushups

15 v ups

2 min on bike

Strength: push press

EMOM for 8 min (65-70%)

5 push press

10 bf sit ups

WOD:

300m row, 80 pushups,

300m row, 60kb sdhp,

300m row, 40 bar hopping burpees,

300m row, 20 rings dips,

300m row, 10 barbell rows

FRIDAY - NOV 20TH

Warm up:

30-20-10

Jumping jacks

Air squats

Mt climbers

WOD

1 mile run

21-15-12-9

Calorie row

Wall ball shots

HSPU

Buy out:

1 mile run

Sunday, November 8, 2015

THIS WEEK AT 911 CROSSFIT

Nov 9th - Nov 13th

SAVE THE DATE NOV 20^th 7pm – 911 FAM THANKSGIVING DINNER

BRING A PLATER AND MINGLE WITH FRIENDS,

THIS IS OUR 5^TH ANNUAL – A 911 TRADITION

MONDAY – NOV 9^TH

A.Every minute, on the minute, for 15 minutes:

Minute 1 – 6 Handstand Push-upsMinute 2 – 12 Chest-to-bar Pull-upsMinute 3 – L-sit, 45 seconds

B.Every minute, on the minute, for 15 minutes:Deadlift, 1 repCoach’s Notes:Build your way up to today’s heavy single. Let feel dictate the load.

C.Five rounds for time of:Row or spin 20 calories / 2 min225/155 pound Deadlift, 10 reps

TUESDAY - NOV 10TH

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hollow Rock, 35 reps
Minute 2 – Arch Rock, 35 reps
Minute 3 – Nose-to-Wall Handstand Hold

B.
Every minute, on the minute, for 5 minutes:
Shoulder Press
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Every two minutes, for 6 minutes (3 sets):
Shoulder Press
1x1x90%
1x1x95%
1x8x80%

C.
Three rounds, each for time, of:
Row or Spin - 40 calories / 4 min
20 Burpees
40 Double-unders
Rest 2 minutes

WED - NOV 11TH

Three rounds, not for time, of:
10 Toes-to-bar
40 Double-unders

B.
Emom FOR 10 MIN (10 sets):
Power Clean, 1 rep
Coach Notes:
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.

C.
Complete as many rounds as possible in 15 minutes of:
115/85 pound Push Jerk, 15 reps
15 Pull-ups
15 Burpees

THR - NOV 12TH

REST DAY, GO LIGHT ON THE LOAD

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

Aerobic Restoration

Row or spin for 10 min

May also chose to go around the complex 2 x 800

B. Mobility and Maint.
- Thoracic Mobility drills - 8 min
- Lower body mobility drills - 10 min
- Upper Extremity mobility drills - 6 min

https://www.youtube.com/watch?v=Vu0MFghKjqY

https://www.youtube.com/watch?v=Yl53kPn_YXU

https://www.youtube.com/watch?v=RQ9Z4PX_hF8

WOD

C
Four rounds, not for time, of:
Good Morning, 8 reps
15 Banded push-ups (around your back and shoulders)

D
EMOM, for 6 minutes (6 sets):
2 Power Snatches

Every minute, on the minute, for 8 minutes:
Minute 1 – 10 Pull-ups
Minute 2 – 32/24kg Kettlebell Swing, 30 reps

FRIDAY NOV 13^TH

Every 90 seconds for 15 minutes (10 sets):

Front Squat

1x2x75%

Every minute, on the minute, for 8 minutes:

Deadlift

1x3x75%

Every minute, on the minute, for 12 minutes:

Minute 1 – 10 Pull-ups

Minute 2 – 32/24kg Kettlebell Swing, 30 reps

Minute 3 – Lunge, 20 reps (20 pairs)

Sunday, November 1, 2015

THIS WEEK AT 911 CROSSFIT

Nov 1st - Nov 6th

Wods by Jim Sayih

SAVE THE DATE NOV 20^th 7pm – 911 FAM THANKSGIVING DINNER

BRING A PLATER AND MINGLE WITH FRIENDS,

THIS IS OUR 5^TH ANNUAL – A 911 TRADITION

MONDAY – NOV 2ND

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 3 Muscle-ups
Minute 2 – 15′ Rope Climb, 2 ascents
Minute 3 – L-sit, 30 seconds

B.
Every minute, on the minute, for 6 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%

Every two minutes, for 6 minutes (3 sets):
Back Squat
1x1x90%
1x1x95%
1x1x97%

C.
Five rounds for time of:
225 pound Deadlift, 10 reps
10 Handstand Push-ups

TUESDAY – NOV 3RD

A.
Every minute, on the minute, for 5 minutes:
Shoulder Press
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%

Every two minutes, for 6 minutes (3 sets):
Shoulder Press
1x1x90%
1x1x95%
1x8x75%

B.
Every two minutes, for 8 minutes (4 sets):
Shoulder Press (behind the neck)
1x6xM.E.

C.
Three rounds, each for time, of:
115/75 pound Thruster, 15 reps
15 Pull-ups
15 Burpees
Rest 1 minute

WED – NOV 4^TH

A.
Four rounds, not for time, of:
Good Morning, 15 reps
8 Weighted Pull-ups

B.
Every MIN on the minute, for 10 minutes (10 sets):
2 Clean

Notes:
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.

C.
EMOM for 12 minutes (12 sets):
Front Squat
1x3x80%

THURSDAY – NOV 5^TH

REST DAY, GO EASY AND LIGHT

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

Or…

Aerobic Restoration

Row or spin for 15 min

May also chose to go around the complex 2 x 800

B. Mobility and Maint.
- Thoracic Mobility drills - 8 min
- Lower body mobility drills - 10 min
- Upper Extremity mobility drills - 6 min

https://www.youtube.com/watch?v=Vu0MFghKjqY

https://www.youtube.com/watch?v=Yl53kPn_YXU

https://www.youtube.com/watch?v=RQ9Z4PX_hF8

C. WOD

Bent-Over Barbell Row
4×10

Three rounds, not for time, of:
15′ Rope Climbs, 1 ascents
8 Pistols (alternating)
4 Bar Muscle-ups (12 PULL UPS + 12 DIPS)
50 Double-unders

FRIDAY – NOV 6^TH
^A.
^{2 ROUNDS, not for time of:}
Handstand^{holds, 60 seconds}
^{12 bridge-ups - full move, hands around your head}
^{24 v-ups}
^B.

Every minute, on the minute, for 6 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%

Every two minutes, for 6 minutes (3 sets):
Back Squat
1x1x90%
1x1x95%
1x1x97%

C.
Four rounds, each for time of:
Row 1000m
Rest 60 seconds