THIS WEEK AT 911 CROSSFIT
FEB 29th  - March 4th   2016

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

Monday

A.

WARM UP

400M RUN THEN…

3 ROUNDS , NOT FOR TIME

10 BRIDGE UPS

20 SHOULDER PASSES, WITH PVC PIPE

30 SEC OF CANDLESTICK HOLD

B.
Hang Clean
-3x5 @ 40%
-3x5 @ 50%
-3x5 @ 60%
Back Squat
-3x5 @ 60%

C.
Four rounds of:
Row 300m
15 Thrsuters  75/45
30 Double-unders
Rest one minute between rounds

TUESDAY

WARM UP,

ROW 500m

50 SITUPS

THEN

SHOULD STRECHES, USE BANDS

B.

Every minute, on the minute, for 14 minutes:
Minute 1 – 6 Front Squats at 65%
Minute 2 – 3 Muscle-ups

C.

WOD
21-15-9
Deadlift 225/155
Box Jump 24"/20"
Chest-to-Bar Pull-ups

REST 2 MIN THEN…

TABATA KBS  53/35

WEDNESDAY

WARM UP

·                 20 Lateral Push Ups 

·                 20 Wide Push Ups 

·                 15 Push Ups 

·                 15 Narrow Push Ups 

·                 10 Plyometric Push Up, See Plyometric Push Up 

B.

Strength

EMOM for 5 Minutes (Including 0:00)

3-Position Snatch+2 OHS (Floor, Hang, High Hang, Two overhead Squats) @ 70%

C.

WOD
Three rounds of:
Sprint 100m
10 Hang Power Cleans 135/95

then immediately...
Three rounds of:
10 Burpees
20 Wall Balls

THURSDAY

WARM UP

10 RING/ TRX  PUSH UPS

20 VUPS

10 RING DIPS

B.

Strength
Bench Press
-4x6 @ 80%

Pendlay Row
-4x8 (Heavy as possible with perfect form)

C.

WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME  Toes to bar
1 Minute ME Double-Unders
1 Minute ME HRPU
1 Minute Rest

FRIDAY

CROSSFIT OPEN WOD 16.2

TO BE POSTED ONLINE

THIS WEEK AT 911 CROSSFIT
FEB 22ND  - FEB 26TH  2016

LAST FEW DAYS TO REGISTER FOR THE OPEN
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

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

MONDAY

A. WARM UP

2 ROUNDS

10 Pull Ups 

20 Push UPs 

40 Sit Ups 

B.

Every minute, on the minute, for 16 minutes:
Minute 1 – Back Squat, 4 reps at 70%
Minute 2 – 8 Handstand Push-ups

C.

WOD
Hero Challenge WOD "Chris Kyle"
10 DL (255/160)
50 OH Lunges (45/25)
40 Sit-ups
30 HRPU
20 Shoulder-to-Overhead (165/115)
10 DL (255/160)
Time Cap: 12 Minutes

TUESDAY

A. WARM UP

3 ROUNDS

20 HAMSTRING CURLS - FEET IN THE RINGS/TRX

30 SEC PLANK ON RINGS/TRX (USE BOX TO ELEVATE FEET)

20 REVERSE SNOW ANGELS

30 SEC BRIDGE

B.

10 MIN emom

MIN 0 TO 1 - 1 PULL UP + 9 BF SITUPS
MIN 1 TO 2 - 2 PU + 8 BF SITUPS
MIN 2 TO 3 - 3 PU + 7 BF SITUPS....

B. 10 MIN  GWOD

Strict Pull Up: 1 the first minute, 2 the second, 3 the third, etc.. 

C.

WOD
5 Rounds for time (EACH ROUND, MAKE NOTES)

5 Burpees
5 Bodyweight Power Cleans
5 BOX JUMPS

Rest between rounds=  30 SEC

BUY OUT - T
Run 800m

WEDNESDAY

A. WARM UP

3 ROUNDS

25M BEAR CRAWL

40 Sit Ups 

50 AIR Squats 

B.

Every 2 minutes, for 10 minutes (5 sets):
High Hang Snatch x 3 reps

GWOD
2 Minute total L-Sit hold (Break it up as necessary)

2 Minutes total hollow rocks(break it up as necessary)

C. WOD

30 KBS 80/53
30 Wall Balls
30 C2B Pull-Ups
Row 1k
20 KBS 80/53
20 Wall Balls
20 C2B Pull-ups

THURSDAY

DO NOT FORGET TO WARM UP AND STRETCH

WODWILL BE POSTED AS CROSSFIT GAMES ANNOUNCES THE OPEN GAMES WOD 16.1

http://games.crossfit.com/article/2016-reebok-crossfit-games-season-schedule

  

FRIDAY

WARM UP

400 M RUN + 400M ROW

B.

Every minute, on the minute, for 12 minutes:
3 Front Squat and 3 Jerk at 75%

C.WOD

200m Farmer's Walk Buy-in 53/35 (KB)

then 3 rounds of:
16 Single-Arm Kettlebell Thruster (8 per arm)
8 Toe-to-bar
4 Deficit HSPU (45 Pound plates)
1 Rope Climb

then
400m Sprint Cash out

THIS WEEK AT 911 CROSSFIT
FEB 15TH  - FEB 20H  2016


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

MONDAY

A.

Warm up

3 ROUNDS

12 Tuck Crunches
12 V-Ups
20 Arch Holds

 

B.
Sots Press
1x5x20%
1x4x25%
1x3x35%
1x2x45%

https://www.youtube.com/watch?v=7EUZ7lzerEc

THEN…
Every minute for 10 minutes (10 sets):

Snatch 1X3  @ 75%

C. 

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 Muscle-ups (OR DIPS AND RING ROW)

90 DU’s

30 Wall Balls (20 to 10′ target,14 to 9′ target)

TUESDAY

A. WARM UP – 3 ROUDS

A) DB Forward Raises; 15

B) DB LAteral Raises  15

C) Back Extension (use pads)  SITUPS; 10

B.

Every 2 minutes, for 20 minutes (10 sets) of:
Back Squat
1x5x80%
1x3x85%
1x1x90%
1x5x85%
1x3x90%
1x1x95%
4x1x90%

WOD

3 Rounds For Time

30 *Calorie Row

30 Step-Down Box Jumps (24/20)

15 DB Snatch each Arm

WEDNESDAY

A.

WARM UP – 4 ROUNDS

400m Run buy in.

8 DB SPLIT SQUAT     (EACH LEG)

8 SIDE LUNGES  (EACH LEG)

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

B. EVERY 2 MIN – 5 ROUNDS

CLEANS

1x5x50%
1x5x60%
1x5x75%
1x3x80%
1x3x85%

WOD

Ten rounds for time of:
10 Toes-to-Bar
10 Burpees
10 Wall Ball Shots, 20/14 pounds

THURSDAY

WARM UP -4 ROUNDS

12 Good Mornings

12 GHD Hip Extension

12  Dragon Flag Negatives 

12 Paused Straight Arm Banded Lat Pull-Dow

A.
Every 2 minutes, for 12 minutes (6 sets):
JERK (SPLIT OR STANDARD)
1x5x50%
1x5x60%
1x5x75%
1x3x80%
1x3x85%
1x10x85%

AMRAP 20:00

10 D-Ball Ground To Over the Shoulder or 20 Ball Slams

100m  SPRINT

50m Uneven Carry*

*1 KB OH, 1 KB at Side, switch at 25m

FRIDAY

Every minute, on the minute, for 12 minutes:
Minute 1 – 40 Double Unders
Minute 2 – 20 AIR SQUATS
Minute 3 – 15′ Rope Climb, 1 ascent

SKILL

Snatch Grip Push Press (behind the neck) + Overhead Squat
4x4xM.E.

WOD

THIS WEEK AT 911 CROSSFIT
FEB 8TH  - FEB 12TH  2016


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

MONDAY

A . WARM UP

3 Rounds

200M RUN

25m BEAR CRAWLS

15 HOLLOW ROCKS

B.

Amrap 6 Minutes: 

  10 Air squats  

  10 High knee jumps 

  10 Knees to Elbows

Rest 4 min

Get weights ready

C.

WOD
"Fight Gone Bad!"
Three rounds of:

1 Minute ME Wall-ball
1 Minute Sumo deadlift high-pull, 75/45
1 Minute ME Russian KBS 53/35
1 Minute ME Push-press, 75/45
1 Minute ME Row (For calories)
1 Minute Rest

  

TUESDAY

A.  WARM UP

3 Rouds

MIN 1 – 20 V UPS

MIN 2 – 20 SUPERMAN

MIN 3 – 20 SIDE LUNGES

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Back Squat
1x5x80%
1x3x85%
1x1x90%
1x5x85%
1x3x90%
1x1x95%
4x3x85%

C. WOD
12 Minute AMRAP of:

30 Goblet Squat Buy-in    70/53

100m Sprint (speed bump and back)

1 Set of the complex:
-3 Power Clean + 3 Front Squats -  75% of Bodyweight

Dropped complex: 3 Burpee Penalty per drop at the end of every round.

WEDNESDAY

A.  WARM UP – COACH’S CALL

B. 3 ROUNDS FOR QUALITY

2 Strict Handstand Push-ups
20 Hollow Rocks
3 Bar Muscle-ups
20 Tuck Crunch

C.
Every 2 minutes, for 8 minutes (4 sets):
Push Press
1x5x50%
1x5x60%
1x5x70%
1x3x80%

REST 3 MIN THEN…

2x10x80%

D.

For time:
Row 500m
50 Double-unders
95/65 pound Push Press, 40 reps
30 Chest-to-barPull-ups
20 Pistols (alternating)

THRUSDAY

WARM UP – COACH’S CALL

A.  FOR QUALITY  - 3 ROUDS

·                 30 HIP Bridge Ups 

·                 Hold  Bridge Up   1 Minute

·                 Skin the Cat - 30 SEC

B.

Strength

Snatch Complex:

2 Snatch-Grip Deadlift+Hang Snatch+High Hang Snatch+OHS with 3 second hold at the bottom

-3 Sets @ 70%
-2 sets @ 80%

C. WOD
For time:
Row 500 meters
30 Ring Dips
30 Sumo Deadlift high-pulls 75/45
30 Handstand Push-ups
30 Power Snatches 75/45
30 Burpees
30 Pull-ups
30 Thrusters 75/45

FRIDAY

 WU– 3 rouds

MIN 1 - RUN IN PLACE – 1 MIN, high knees

MIN 2 – 25 REVERSE SNOW ANGELS

MIN 3 - L SIT HOLD – 45 sec

Strength
Close-grip Bench Press
-5x3 @ 80% of new 1rm

WOD
6 Minute AMRAP of:
3-6-9-12...
Kettlebell Swings 53/35
Box Jumps
6 Minute AMRAP of:
3-6-9-12...
Push-ups
Sit-ups
Double-Unders