THIS WEEK AT 911 CROSSFIT, COOPER CITY
APRIL 18-APRIL 22, 2016
FREAKIN CROSSFIT THROWDOWN WODS
PERFORMED LAST WEER AT THE PEMBROKE PINES COMPETITION
PERFORME THEM INDIVIDUALLY, NOT AS A TEAM
MONDAY
A. WARM UP
B.
SWOD
B.
Every two minutes,
for 14 minutes (14 sets):
Front Squat
1x6x 60%
1x4x70%
2x2x80%
1x2x70%
1x4x65%
1x6x60%
WOD 1 is... “Grip It and Rip It”.
RX INDIVIDUALS (ELITE WODS)
(8) minutes to complete:
12 Front Squats (RX 155/105)
12 Shoulder to OH
12 Cleans
8
Front Squats (RX 195/135)
8 Shoulder to OH
8 Cleans
4 Front Squats (RX 225/155)
4 Shoulder to OH
4 Cleans
1 Front Squat (RX 255/175)
1 Shoulder to OH
1 Clean
Scaledowns:
Intermediate
Men: 135/175/205/225
Intermediate
Woman: 95/115/135/145
Novice Men: 95/115/135/155
Novice Woman: 55/75/95/105
Masters Men: 95/115/135/145
Masters Woman: 55/65/85/95
TUESDAY
A.
WARM UP
B.
SWOD
Every two minutes, for 10 minutes (5 sets):
High Hang Snatch +
Mid Hang Snatch
1x1x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
Increase the load over
the course of the 10 sets. Work your way up from 50% to 80%
WOD 2 is... "Steady as She Goes".
INDIVIDUAL
RX Teams will
have eleven (16) minutes to perform**:
BUY IN: Muscle ups 20
+ front rack hold (RX 275/205)
THEN…
THREE (3)
ROUNDS of:
15 Snatches (RX 115/85)
15 Burpee Box Jump Overs (RX 30"/24")
15 Alternating pistols onto plate
BUY OUT: Calorie Row (RX 60/50)
Scaledowns:
Intermediate:
BUY IN: 50 Ring Chin-Ups + front
rack hold (245/175)
THREE (3)
ROUNDS of:
15 Snatches (95/65)
15 Box Jump Overs (24"/20")
15 Overhead Squats
BUY OUT: Calorie Row (60/50)
Novice:
BUY IN: 50 Plate SDHP (45/35) + front
rack hold (155/105)
THREE (3)
ROUNDS of:
15 Snatches (75/55)
15 Box Jump Overs (24"/20")
15 Plate Squats (45/35)
BUY OUT: Calorie Row (50/40)
WEDNESDAY
A.
WARM UP
B. SWOD
Every two minutes, for
10 minutes (5 sets):
3-Position Clean
(high hang, above the knee, floor)
C. WOD 3 is... “Just Keep Moving”
CAP 20 MIN
RX
- Sprint 100ft down
and back twice followed by 5 Clean to OH at 185/125lbs (3 Round Relay)
- Sprint 100ft down
and back twice followed by 15 KB Swings 88/53lbs (3 Round Relay)
- Then 80ft Lunges
with Weight. 45LBS
- 60 HS Push Ups *pipe
must remain off ground. (Hold anyway)
- Then 80ft Lunges
with Weight. 45LBS
- 6 (7 T2B/7 C2B)
Unbroken Complex.
Intermediate
- Sprint 80ft down and
back twice followed by 5 Clean to OH at 155/105lbs (3 Round Realy)
- Sprint 80ft down and
back twice followed by 15 KB Swings 70/35lbs (3 Round Relay)
- - Then 80ft Lunges
with Weight. 35LBS
- 21/15 Wall Walks
- Then 80ft Lunges
with Weight.
- 6 (5 T2B/ 5 pull
ups) Complex. *does not have to be unbroken
(17 min Cap)
Novice
- Sprint 80ft down and
back twice followed by 5 Clean to OH at 105/65lbs (3 Round relay)
- Sprint 80ft down and
back twice followed by 15 KB Swings 35/26lbs (3 Round Relay)
- Then 80ft Lunges
with Weight. 25LBS
- 15 Wall Walks
- Then 80ft Lunges
with Weight.
.
- 45/30 Knees to Waist
(15 min Cap)
THURSDAY
A. WARM UP
B. SWOD
A.
Every two minutes, for 12 minutes (6 sets) of:
Shoulder Press
6x5xM.E.
B.
Every two minutes, for 10 minutes (5 sets):
Deadlift
5x5x80%
C.
WOD 4 is... “Ball Dropper”
RX
( 7 min AMRAP)
- 10ft Handstand Walk
Unbroken
- 15 ft Med Ball 20/14
Rope Climb 3pt (Opt out 1 legless rope climb 1pt)
Scaledowns:
Intermediate
- Crab walk backward then forward 10ft with
Sand Bag 40LBS
- 15 ft. Legless Rope
Climb 3pts (Opt out with legs 1pt)
Novice
- Crab walk backward
then forward 10ft with Sand Bag 40lbs
- 15FT ROPE CLINB , MAY USE FEET
REST 3 MIN THEN…
... “Death by 3's”
RX
(12 min AMRAP)
- 3 DL 225/155 and 3
Thrusters 115/75
- 6 DL and 6
Thrusters
- 25 Backwards Jump
Ropes and 50 Double Unders
- 9 DL and 9
Thrusters
- 12 DL and 12
Thrusters
- 25 Backwards Jump
Ropes and 50 Double Unders
Scaledowns:
Intermediate
(12 min AMRAP)
- 3 DL 185/125 and 3
Thrusters 95/65
- 6 DL and 6
Thrusters
- 25 Backwards Jump
Ropes and 50 Double Unders
- 9 DL and 9
Thrusters
- 12 DL and 12
Thrusters
- 25 Backwards Jump
Ropes and 50 Double Unders
Novice
(10 min AMRAP)
- 3 DL 135/95 and 3
Thrusters 75/55
- 6 DL 135/95 and 6
Thrusters 75/55
- 15 Backwards Jump
Ropes and 30 Singles
- 9 DL 135/95 and 9
Thrusters 75/55
- 12 DL 135/95
and 12 Thrusters 75/55
- 15 Backwards Jump
Ropes and 30 Singles
FRIDAY
WARM UP
COACH’S CALL +
INCLUDE 3 ROUNDS OF
200M ROW
5 SKIN THE CAT
B.
S WOD
B.
Back Squat
7x3xM.E.
WOD 6 is... “Flippin Crazy”
RX
(24
Min. Time Cap)
-
30 CLEAN AND JERK
-
6 - 30 yrd Unbroken OH Yoke Carry 215/ 255 Back Yoke Carry for women. (One
member must take there and back)
OR ANY OVERHEAD BAR, WITH
WEIGHT
-
15 Pull Overs (60 C2B Opt out for women) = BACKWATD BAR FLIP
-
100 GHD Sit Ups
-
20 Tire Flips 500lbs (1 Man/2 Women)
Scaledowns:
Intermediate
- 30 CLEAN AND JERK
- 6 - 30 yrd Unbroken Yoke Carry 255/ 215 - ON YOUR BACK – OR USE BARBELL
- 45 Chest to Bar Pull Ups/ Pull Ups
- 100 GHD Sit Ups / OR FLOOR SIT UPS
- 15 Tire Flips
Novice
- 30 Shoulder to
OH 105/75
- 6 - 30 yrd Unbroken OH carry 105/75 OR BARBELL
- 45 Burpees to Bar
- 100 partner Med Ball Sit-Ups 20/14
- 10Tire Flips
MONDAY
A. WARM UP
B.
SWOD
B.
Every two minutes,
for 14 minutes (14 sets):
Front Squat
1x6x 60%
1x4x70%
2x2x80%
1x2x70%
1x4x65%
1x6x60%
WOD 1 is... “Grip It and Rip It”.
RX INDIVIDUALS
(8) minutes to complete:
12 Front Squats (RX 155/105)
12 Shoulder to OH
12 Cleans
8
Front Squats (RX 195/135)
8 Shoulder to OH
8 Cleans
4 Front Squats (RX 225/155)
4 Shoulder to OH
4 Cleans
1 Front Squat (RX 255/175)
1 Shoulder to OH
1 Clean
Scaledowns:
Intermediate
Men: 135/175/205/225
Intermediate
Woman: 95/115/135/145
Novice Men: 95/115/135/155
Novice Woman: 55/75/95/105
Masters Men: 95/115/135/145
Masters Woman: 55/65/85/95
TUESDAY
A.
WARM UP
B.
SWOD
Every two minutes, for 10 minutes (5 sets):
High Hang Snatch +
Mid Hang Snatch
1x1x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
Increase the load over
the course of the 10 sets. Work your way up from 50% to 80%
WOD 2 is... "Steady as She Goes".
INDIVIDUAL
RX Teams will
have eleven (16) minutes to perform**:
BUY IN: Muscle ups 20
+ front rack hold (RX 275/205)
THEN…
THREE (3)
ROUNDS of:
15 Snatches (RX 115/85)
15 Burpee Box Jump Overs (RX 30"/24")
15 Alternating pistols onto plate
BUY OUT: Calorie Row (RX 60/50)
Scaledowns:
Intermediate:
BUY IN: 50 Ring Chin-Ups + front
rack hold (245/175)
THREE (3)
ROUNDS of:
15 Snatches (95/65)
15 Box Jump Overs (24"/20")
15 Overhead Squats
BUY OUT: Calorie Row (60/50)
Novice:
BUY IN: 50 Plate SDHP (45/35) + front
rack hold (155/105)
THREE (3)
ROUNDS of:
15 Snatches (75/55)
15 Box Jump Overs (24"/20")
15 Plate Squats (45/35)
BUY OUT: Calorie Row (50/40)
WEDNESDAY
A.
WARM UP
B. SWOD
Every two minutes, for
10 minutes (5 sets):
3-Position Clean
(high hang, above the knee, floor)
C. WOD 3 is... “Just Keep Moving”
CAP 20 MIN
RX
- Sprint 100ft down
and back twice followed by 5 Clean to OH at 185/125lbs (3 Round Relay)
- Sprint 100ft down
and back twice followed by 15 KB Swings 88/53lbs (3 Round Relay)
- Then 80ft Lunges
with Weight. 45LBS
- 60 HS Push Ups *pipe
must remain off ground. (Hold anyway)
- Then 80ft Lunges
with Weight. 45LBS
- 6 (7 T2B/7 C2B)
Unbroken Complex.
Intermediate
- Sprint 80ft down and
back twice followed by 5 Clean to OH at 155/105lbs (3 Round Realy)
- Sprint 80ft down and
back twice followed by 15 KB Swings 70/35lbs (3 Round Relay)
- - Then 80ft Lunges
with Weight. 35LBS
- 21/15 Wall Walks
- Then 80ft Lunges
with Weight.
- 6 (5 T2B/ 5 pull
ups) Complex. *does not have to be unbroken
(17 min Cap)
Novice
- Sprint 80ft down and
back twice followed by 5 Clean to OH at 105/65lbs (3 Round relay)
- Sprint 80ft down and
back twice followed by 15 KB Swings 35/26lbs (3 Round Relay)
- Then 80ft Lunges
with Weight. 25LBS
- 15 Wall Walks
- Then 80ft Lunges
with Weight.
.
- 45/30 Knees to Waist
(15 min Cap)
THURSDAY
A. WARM UP
B. SWOD
A.
Every two minutes, for 12 minutes (6 sets) of:
Shoulder Press
6x5xM.E.
B.
Every two minutes, for 10 minutes (5 sets):
Deadlift
5x5x80%
C.
WOD 4 is... “Ball Dropper”
RX
( 7 min AMRAP)
- 10ft Handstand Walk
Unbroken
- 15 ft Med Ball 20/14
Rope Climb 3pt (Opt out 1 legless rope climb 1pt)
Scaledowns:
Intermediate
- Crab walk backward then forward 10ft with
Sand Bag 40LBS
- 15 ft. Legless Rope
Climb 3pts (Opt out with legs 1pt)
Novice
- Crab walk backward
then forward 10ft with Sand Bag 40lbs
- 15FT ROPE CLINB , MAY USE FEET
REST 3 MIN THEN…
... “Death by 3's”
RX
(12 min AMRAP)
- 3 DL 225/155 and 3
Thrusters 115/75
- 6 DL and 6
Thrusters
- 25 Backwards Jump
Ropes and 50 Double Unders
- 9 DL and 9
Thrusters
- 12 DL and 12
Thrusters
- 25 Backwards Jump
Ropes and 50 Double Unders
Scaledowns:
Intermediate
(12 min AMRAP)
- 3 DL 185/125 and 3
Thrusters 95/65
- 6 DL and 6
Thrusters
- 25 Backwards Jump
Ropes and 50 Double Unders
- 9 DL and 9
Thrusters
- 12 DL and 12
Thrusters
- 25 Backwards Jump
Ropes and 50 Double Unders
Novice
(10 min AMRAP)
- 3 DL 135/95 and 3
Thrusters 75/55
- 6 DL 135/95 and 6
Thrusters 75/55
- 15 Backwards Jump
Ropes and 30 Singles
- 9 DL 135/95 and 9
Thrusters 75/55
- 12 DL 135/95
and 12 Thrusters 75/55
- 15 Backwards Jump
Ropes and 30 Singles
FRIDAY
WARM UP
COACH’S CALL +
INCLUDE 3 ROUNDS OF
200M ROW
5 SKIN THE CAT
B.
S WOD
B.
Back Squat
7x3xM.E.
WOD 6 is... “Flippin Crazy”
RX
(24
Min. Time Cap)
-
30 CLEAN AND JERK
-
6 - 30 yrd Unbroken OH Yoke Carry 215/ 255 Back Yoke Carry for women. (One
member must take there and back)
OR ANY OVERHEAD BAR, WITH
WEIGHT
-
15 Pull Overs (60 C2B Opt out for women) = BACKWATD BAR FLIP
-
100 GHD Sit Ups
-
20 Tire Flips 500lbs (1 Man/2 Women)
Scaledowns:
Intermediate
- 30 CLEAN AND JERK
- 6 - 30 yrd Unbroken Yoke Carry 255/ 215 - ON YOUR BACK – OR USE BARBELL
- 45 Chest to Bar Pull Ups/ Pull Ups
- 100 GHD Sit Ups / OR FLOOR SIT UPS
- 15 Tire Flips
Novice
- 30 Shoulder to
OH 105/75
- 6 - 30 yrd Unbroken OH carry 105/75 OR BARBELL
- 45 Burpees to Bar
- 100 partner Med Ball Sit-Ups 20/14
- 10Tire Flips
