THIS WEEK AT 911 CROSSFIT, 

DEC 28 TO JAN 1ST/2016 

HAPPY NEW YEAR - CLOSED ON FRIDAY

MORNING WODS ONLY ON THURSDAY

MONDAY

A.

Three rounds, not for time, of:

3 Weighted Pull-ups (MAY USE A DUMBELL ON YOUR FEET)

20 Shoulder Taps

L-sit, 45 seconds

B.

Every minute, on the minute, for 12 minutes:

Clean & Jerk

2x1x70%

2x1x75%

2x1x80%

2x1x85%

2x1x90%

1x1x95%

1x1x100%

C.

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

Pause Front Squat

1x4xM.E.

WOD - CHIPPER

25 pullups

25 squat holding a plate 45/25

25 pushups

50 overhead plate walking lunges (45/25)

Run 400

50 overhead plate walking lunges (45/25)

25 pushups

25 squat holding a plate 45/25

25 pullups

TUESDAY

WARM UP, AGILITY DRILLS

A.

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

Shoulder Press

1x5x50%

1x5x60%

1x5x70%    X 2

1x10x60%   X2

B. TECH WORK 10 MIN

Find 1Rm – FRONT SQUATS

C.

AMRAP -  12 minutes of:

24/20″ Box Jump, 15 reps

20/14 pound Wallball Shot, 30 reps

50m (inside the gym) Bear Crawl

200m RUN (outside)

WEDNESDAY

A.

Three rounds, not for time, of:

10 Handstand Push-ups

15 Toes to bar

B.

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

Hang Snatch

1x1x70%

1x1x75%

2x1x80%

2x1x85%

C.

Three rounds for time of:

275/185 pound Deadlift, 10 reps

15 Chest-to-bar Pull-ups

30 Double-unders

THRUSDAY  12/31 – NEW’S YEAR EVE

HALF DAY - MORNING WODS ONLY

WARM UP – COACHE’S CALL

HERO WOD

BADGER – 3 rounds for time

95/65 LBS Squat Clean   - 30 reps

30 Pull ups

Run 800m

COOL DOWN - AEROBIC RESTORATION

ROW – 6 to 8 min @  50%

MOBILITY IS A MUST!

FRIDAY – CLOSED – HAPPY NEW YEAR

BROWARD COUNTY, COOPER CITY

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

THIS WEEK AT 911 CROSSFIT

DEC/14 TO 12/18  2015.

MONDAY

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Pull-ups, 10 reps
Minute 2 – ring planks (trx plank), 10 reps
Minute 3 –  BUTTERFLY SIT UPS

B.
Every minute on the minute for 10 minutes:
Front Squat
1x2x80%

C.
Every 3 minutes, for 15 minutes perform 5 rounds, each for time of:
12 Burpees over the bar
155/95 pound Power Clean, 4 reps
155/95 pound Front Squat, 4 reps
155/95 pound Push Jerk, 4 reps

Finish each round as quickly as possible and note your time for each round.

TUESDAY

WARM UP – speed/agility (outside ladder drills)

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Overhead Squat, 10 reps
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps

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

C.
Complete as many rounds as possible in 8 minutes of:
8 Handstand Push-ups
16 HIGH KNEE TUCKS (JUMPS)  - non stop

WEDNESDAY

WARM UP – COACH’S CALL

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Double unders, 40 reps
Minute 2 – HRPU – 15reps
Minute 3 – Good Morning, 6 reps

REST 3 MIN, THEN…

B. WOD
8 ROUNDS, NOT FOR TIME (CAP 24 minutes)

10 Pull-ups

 10 Reverse Lunges (front racked), 115/75 pounds
 

12 Push Press, 115/75 pounds

200 M RUN

REST 1 MIN

THURSDAY

A.

WARM UP - Aerobic Restoration – 10 MIN SPIN BIKE OR ROWER (50 -60% )

B. MOBILITY

– Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 6 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 6 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 6 minutes with them.

C. Three rounds for time of:

135/95 pound Push Press, 10 reps
15 Toes to bar

10 WALLBALLS

10 Tire flips

Rest exactly 3 minutes, then…

For time: 50 Burpees

D. TABATA ABS

FRIDAY

A.

WARM UP (COACH’S CHOICE), THEN…
Every minute, on the minute, for 12 minutes:
Minute 1 – L-sit, 30 seconds
Minute 2 – Handstand Hold (chest facing wall), 45 seconds
Minute 3 – Double unders, 50 reps

B.
EMOM – 10 MIN
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.

C.
Three rounds for time of:
135/95 pound Power Snatch, 10 reps
30/24″ Box Jumps, 20 reps

THIS WEEK AT 911 CROSSFIT
12/07 - 12/11

MONDAY

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hawiian Squat, 10 reps (alternating)
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps

B.
Every minute on the minute for 10 minutes:
Front Squat
1x2x75%

C.
Three rounds for time of:
30 Double unders
12 Pull-ups
115/75 pound Step-ups, 20/16″, 12 reps
115/75 pound Push Press, 12 reps

TUESDAY

A. Warm up
Every minute, on the minute, for 12 minutes:
Minute 1 – Good Morning, 8 reps
Minute 2 – Ring Dips, 10 reps
Minute 3 – 15 Cat Cow  + 20 air squats

B.
Deadlift
5x8xME.

C.
12-9-6 reps for time of:
225 pound Deadlift
Muscle-ups (or pull ups and dips)

WEDNESDAY

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Reverse Snow Angel, 15 reps
Minute 2 – 10 Handstand Push-ups
Minute 3 – 12 Chest-to-bar Pull-ups

B.
Every two minutes, for 20 minutes (10 sets):
Split Jerk

Coach's 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.
Five rounds for time of:
45/35 pound Overhead Walking Lunges, 20 steps
20 Burpees

THURSDAY – REST DAY (LIGHT)

WARM UP

2x 800M RUN

TABATA SIT UPS

WOD

Six rounds, each for time, of:
50 Double unders
20 Wallball Shots, 20/14 pounds
10 Toes-to-bar
Rest 2 minutes

FRIDAY

A. Warm up - Row 500m

B. Tech work – CLEANS  Clean- Mid Clean- Hi Hang

 (light load) – 6 min

Then
EMOM  for 10 min  (10 sets):
Cleans – Max effort

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. WOD
ANGIE!!!

 100 push ups

 100 pull ups

 100 sit ups

 100 squats           (30 min cap!!)