THIS WEEK AT 911 CROSSFIT, COOPER CITY

MARCH 28T - APRIL 1ST 

WARM UP

400M RUN THEN…

3 ROUNDS , NOT FOR TIME

10 BRIDGE UPS

20 SHOULDER PASSES, WITH PVC PIPE

30 SEC OF CANDLESTICK HOLD

THEN 3X

4 BAR MUSCLE-UPS

40 DOUBLE UNDERS

B.
Every minute, on the minute, for 10 minutes:
Power Clean
1x2x75%

Complete as many rounds as possible in 6 minutes of:
155/105 pound Hang Clean, 5 reps
10 BARBELL ROW

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

TUESDAY

1. WARM UP –COACH’S CALL

2. Three rounds, not for time, of:
   Handstand Hold, 45 seconds
   L-sit, 20 seconds

3. S WOD

Every minute, on the minute, for 4 minutes:
Back Squat
1x4x40%
1x3x50%
1x2x65%
1x1x75%

Every two minutes, for 8 minutes (4 sets):
Back Squat
1x1x85%
1x1x90%
2x2x90%

4. WOD

AMRAP – CAP 12 MIN

 4  Squat cleans 60%

 8 Handstand Push-ups

12 Burpees

20 T2B

RUN 100M Sprint

WEDENESDAY

WARM UP

Run 400m

then 3 rounds:

10 RING/ TRX  PUSH UPS

20 VUPS

10 RING DIPS

B - G WOD
Every minute, on the minute, for 9 minutes:
Minute 1 – Hamstring Curls (feet in rings), 15 reps
Minute 2 – INCH WORM, 10 reps
Minute 3 – HOLLOW ROCKS, 15 reps

C. S WOD

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 1 rep

D.     WOD

CAP 12 MIN
For time (Make  note of your time for each round)

205/145 pound Push Jerk, 10 reps

20 HRPU
Rest 1 minute

185/135 pound Push Jerk, 20 reps

20 CHEST TO BAR

Rest 1 minute
155/105 pound Push Jerk, 30 reps

20 HRPU AND

20 CHEST TO BAR

THURSDAY

A.     WARM UP – COACH’S CALL

B.     GWOD

3. 30 Lateral Push Ups 
4. 25 Wide Push Ups 
5. 20 Push Ups 
6. 15 Narrow Push Ups 
7. 10 Plyometric Push Up
8. 5 Olympic Push Ups 

 C. S WOD

BENCH

1x3x70%
1x2x80%
1x3x85%
1x3x85%
1x6x80%

D. WOD

Complete for time:
21 CALORIE ROW
15 Power Snatches
9 Bar Facing Burpees
15 Thrusters
21 CAL ROW

FRIDAY

Complete 4 rounds (not for time - use it to warm up)

20 Double Unders / 40 Skips
20 PVC Pass Throughs 
10 Cal Row/100m Run
10 Wall Balls

C.  S WOD

Hang Snatch
-2x2 @ 70%
-3x1 @ 75%, 80%, 85%
Overhead Squat with 3 second pause at bottom
-3x3 @ 80% of Snatch 1rm

WOD - CHIPPER

100 air squats

90 sit ups

80 alternating lunges

70 hollow rocks

60 kb sumo high pull

50 mountain climbers

40 push ups

30 burpees

20 jump squats

10 HRPU

THIS WEEK AT 911 CROSSFIT

COOPER CITY,  BROWARD COUNTY

MARCH 21st - MARCH 25th  2016

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

MONDAY

WARM UP – COACH’S CALL

THEN – A BIT OF ENDURANCE WORK

400m Jog Warm Up
Dynamic Stretches

3 Rounds:
100m Shuttle Run
20m Run Over Mini Hurdles
20m Bear Crawl
20m Traveling Burpees

B. SWOD

Clean & Jerk
-2x2 @ 70%
-2x2 @ 75%
-1x2 @ 80%
-1x2 @ 85%
Back Squat
-4x3 @ 88%

C. WOD
Complete as many rounds as possible in 10 minutes of:
155/105 pound Hang Clean, 2 reps
4 Handstand Push-ups

2 Rope Climb

TUESDAY

B.  Endurance WOD

6 Rounds 30″on/15″off:
Bike

then same on rower (6 rounds)

C. SWOD

Strength
EMOM for 10 Minutes (Including 0:00)
Even Minute: 3 Hang Power Cleans 75%
Odd Minute: 1 Power Clean+3 Jerks

C. WOD

8 min.  AMRAP

 8ea. DB Thruster +  15m bear crawl

 15 KB Swings + 15m Sprint

THEN… TABATA Core work (coaches call)

WEDNESDAY

WARM UP, COACH’S CALL

B.  SWOD
Every two minutes, for 14 minutes (7 sets):
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.

2 Snatch Pull + Power Snatch + Snatch @ 65-75%

C. WOD

CHIPPER – 25 MIN CAP

Buy-In/Cash-Out: 900m Run
40 Wall Balls
40 Mountain Climbers
10 Burpees
10 MB V-Ups (10/ 25  LBS, OR USE A PLATE)
30 Wall Balls
30 Mountain Climbers
20 Burpees
20 MB V-Ups
20 Wall Balls
20 Mountain Climbers
30 Burpees
30 MB V-Ups
10 Wall Balls
10 …

THURSDAY

–        Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

A.     WARM UP – COACH’S CALL

B.      SWOD

C.      STAY LIGHT TODAY, REST FOR OPEN TMW

Front Squat
-3x5 @ 70%

Back Squat
-2x10 @ 65%

Strict Pull-ups
4xfailure

C. WOD
5 Minute AMRAP of:
15 Thrusters 100/65
15 Chest-to-Bar Pull-ups

rest five minutes then...

Row
4x250m Work Rest Ratio 2:1 (If it takes you 1 minute, you rest 30 seconds, etc.)

FRIDAY

CROSSFIT OPEN WOD 16.5

THIS WEEK AT 911 CROSSFIT

COOPER CITY,  BROWARD COUNTY

MARCH 14TH - MARCH 18  2016

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

Minute 1 – 10 Chest-to-bar Pull-ups

Minute 2 – 20 Lunges

Minute 3 – 45LBS  pound Push Press, 10 reps

B. Swod

Every minute, on the minute, for 12 minutes:

Clean and Jerk at 85%

B. WOD

Three rounds for time of:

Run 400m

30 Wl Ball Shots, 20/14 pounds

24/16kg Kettlbell Swing, 25 reps

20 Toes-to-bar

TUESDAY

WARM UP

400M ROW  THEN…

3 ROUNDS , NOT FOR TIME

10 BRIDGE UPS (HIPS), SINGLE LEGS – 10 EACH

20  AIR SQUATS  4:1 TEMPO

15 SIDE LUNGES  - 15 EACH LEG

B.

Every minute, on the minute, for 4 minutes:

Back Squat

1x4x40%

1x3x50%

1x2x65%

1x1x75%

Every two minutes, for 8 minutes (4 sets):

Back Squat

1x1x85% 1

x1x90%

2x2x80%

C. WOD

Three rounds, each for time, of:

50 Double unders

155/105 pound Hang Clean, 10 reps

20 Chest-to-bar Pull-ups

Rest  2 minutes

WEDNESDAY

WARM UP, COACH’S CALL

B.  SWOD

Every 2 minutes, for 10 minutes (5 sets):

Hang Snatch, 3 reps  @ 65-75%

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. WOD

For time:
Run 400m

21 THRUSTERS  95/65
21Wall Balls
15   THRUSTERS  95/65
15 Wall Balls
9 THRUSTERS  95/65

                                                                          9 Wall Balls

Run 400m

THRUSDAY

SPIN, ROW OR RUN

– Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

A. WARM UP – COACH’S CALL

B.  SWOD

12 MINUTES TO WORK TO A HEAVY TGU

C. WOD
For time:
200m Partner Barbell Farmers Walk Buy-in 115/75 (Must hold by the outside of barbell)
then...

Three rounds:
One partner must perform 20 Pull-ups. Other partner performs Burpees until partner competes pull-ups.

BOTH PARTNERS RUN 200M

THEN… 

Complete 21  total Snatches 115/75, switching every three reps. Partner rests while other partner performs three snatches.

FRIDAY

16.4 CROSSFIT OPEN GAMES WOD