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
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
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....
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 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
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
High Hang Snatch x 3 reps
GWOD
2 Minute total L-Sit hold (Break it up as necessary)
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
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%
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
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