911 CrossFit

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