THIS WEEK AT 911 CROSSFIT 

MAY 30TH TILL JUNE 3RD, 2016

MONDAY
MORNING CLASSES ONLY, IN OBSERVANCE OF MEMORIAL DAY.
OPEN GYM UNTIL 11AM.

WARM UP

3 ROUNDS

Single Arm DB Row X10

60  JUMP ROPE (OR du)

TRX ABS ROLL OUT X 8

https://www.youtube.com/watch?v=I-iFIAfhen4

SKILL – PULL UP – 3X 5   Practice Skill with thin band or partner assist

SWOD - NONE

 HERO WOD

21-18-15-12-9-6-3

bear crawl (25 M) - before each round

- squat clean

- Double under

- Deadlift

- Box Jump

TUESDAY

WARM UP

3x8

DB shrug

BB bent over row (hips)

DB Press

 GWOD - 3x12

Bridge Up

Candlestick

Bar Leg raise (abs)

KIp

SWOD

Every two minutes, for 16 minutes (8 sets):
Clean and Jerk
1x1x60%
1x1x70%
1x1x75%
1x1x80%
2x1x85%
2x1x90%

WOD

20 min AMRAP

10 Burpee / Pull ups

25 KBR

50 Double Unders

WEDNESDAY

WARM UP -  3x12

Goblet Squats

OH Walk Lunge

Side Lunge

THEN Strict Dip Practice X 20

SWOD

Tempo Front Squat

EMOM FOR 10 MIN,

SETS OF 5 @65 TO 75%

4 sec Negative, no pause, with an fast push/drive back to the top

WOD - 5 Rounds

25 Wall Ball

200m farmerwalk

25 sit ups

THURSDAY

WARM UP

4x5

Highpull

Good Morning

Ring Dip

GWOD

3x Handstand - 30/15 seconds

5x Plank - 20/10 seconds

7x Beat Swing

Every two minutes, for 10 minutes (5 sets):
Back Squat
1x2x80%

       WOD

6 Rounds

sprint 50m / 15 HRPU

         3 minute rest

5 Rounds

1 Rope climb

7 tire flip

200m run

FRIDAY

WARM UP (3 ROUNDS)

5 strict pull ups

10 jump squats

15 sit ups

SWOD

Every two minutes, for 16 minutes (8 sets):
Snatch
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
1x1x90%
2x1x95%

WOD

12min AMRAP

200m run

Complex - Clean + FS + PP  x 7

200m run

THIS WEEK AT 911 CROSSFIT

MAY 23 TO MAY 27TH, 2016

HIIT CLASSES ARE FREE TO TRY, INVITE FRIENDS

M, W and F  630pm

–       -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.

Aerobic Restoration
Perform 25 to 40 minutes of any aerobic skill at your own time.

MONDAY

WARM UP

3 ROUNDS

DB Lateral Raises X10

Hollow Hold + Rocks  X 20 +20

Hip Extensions X15

3 reps  skin the cat

SWOD

CLEAN + SPLIT JERK

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

1x8x75%

TUESDAY

WARM UP 3 ROUNDS

Single Arm DB Press ×10

Side Planks X60s

Ab Wheel OR BARBELL ROLL  ×10

SWOD

Bench

Every two minutes, for 14 minutes (7 sets):
Back Squat
4x5x75%
3x5x80%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

7 Hang Power Cleans (135/95)

30 Double Unders

REST 2 MIN

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

7 S2OH (135/95)

30 Double Unders

REST 2 MIN

Metcon (AMRAP – Reps)

AMRAP 2

MAX Hang Power Clean + S2OH

WEDNESDAY

 WARM UP THEN…

3ROUNDS

Barbell Rows ×10

Tuck Crunches ×20

Arch Rocks ×20

Swod

Every two minutes, for 12 minutes (6 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
3x3x80%

These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

WOD Metcon (Weight)

EMOM 20

Minute 1: 13 UB Wall Balls

Minute 2: 10 Cal Row

THURSDAY

WARM UP THEN… 2 rounds

Hollow Hold  xMAX

Arch Holds x25

Bicep Curls ×20

GWOD

Handstand and L-Sit Practice

Accumulate 2 minutes

Ring L-Sit Hold. Accumulate 2 minutes

Freestanding Handstand. Accumulate 2 minutes

Swod

Every two minutes, for 14 minutes (7 sets):
Back Squat
4x5x75%
3x5x80%

Metcon (Time)

WOD

2 MIN SPIN BIKE @ 60%

25  Pull Ups

100 Double Unders

25 T2B

50 Push Ups

400M FARMERSWALK

FRIDAY

WARM UP THEN…

3 ROUNDS

Partner GHR ×10

Weighted Plank Hold ×1:30

Dragon Flag Negatives ×7

Swod (tech work 12 min)

Hang Snatch + Snatch
5x1xM.E.

Gymnastics

Beat Swing and Strict Pull Up Technique

Bar Complex

2 Pull Overs + 3 Bar Muscle Ups

 

WOD Metcon (Time)

3 Rounds

Sandbag Run 400m (OR PLATE)

400m Run

40 Sit Ups

THIS WEEK AT 911 CROSSFIT, COOPER CITY  

MONDAY

WARM UP

Partner GHR 3×6

BARBELL  ABs  Wheel 3×8

Side Plank 3x60s

SWOD

Every two minutes, for 8 minutes (4 sets):
Pause Back Squat
4x5x65%

Every two minutes, for 10 minutes (5 sets):
Front Squat
5x2x80%

WOD - 3 ROUNDS

5 Wall Walks

400m  Run

20 Alternating Push Ups

40 OH Lunges   25/45

BUY OUT - 1k Row

TUESDAY

WARM UP

DB Bench Press 3×12

Weighted Plank Hold 3x60s

Dragon Flag Negatives 3×6

SWOD

Every two minutes, for 14 minutes (7 sets):

Complex of 1 Power Clean + 2 Push Press

WOD

  3X AMARP IN 3 MIN (3 SETS OF 3 MIN) 1:30 REST IN BETWEEN

12 Thrusters (95/65)

12 Step Down Box Jumps (24/20)

 In the first 3:00, the athlete finishes 1 full round + 12 thrusters + 5 box jumps. After the 1:30 rest, the athlete will finish finish the 7 remaining box jumps for that last round before going back to the thrusters. The final score will be total rounds complete for all 3 AMRAPs.

WEDNESDAY

WARM UP

Single Arm DB Press 3×10

DB Lateral Raises 3×10

Hollow Rocks 3×20

Arch Rocks 3×20

SWOD

Every two minutes, for 10 minutes (5 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%
1x2x90%

Every 90 seconds for 9 minutes (6 sets):
Deadlift
1x3x75%

These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

WOD

Metcon (Time)

2 Rounds

12 Pull Ups

15 Burpees

18 KB Snatches (AHAP)

400m Run

THRUSDAY

WARM UP

DB Curls 3×20

Good Mornings 3×10

Single Leg DB RDL 3×10

SKILL - Turkish Get Up

TECH WORK – 15 MIN

WOD

Metcon (Time)

4 Rounds

10 Front Squats (115/75)

50 Double Unders

FRIDAY

Gymnastics

Beat Swing Technique

Beat Swing (2) + Toes to Bar (2) + Beat Swing (2) + Pull Up (2)

Toes to Bar (3) + C2B Pull Up (2) + Muscle Up (1)

SWOD

Every two minutes, for 14 minutes (7 sets):
Hang Clean + Clean

Metcon (Weight)

20:00 at constant pace/effort

25m HEAVY Sled Push

7 Tire Flips or Heavy D-Ball Cleans

200m Run

BUY OUT

Weighted Sit Ups 3×20

Hollow Holds 3x20s

Arch Rocks 3×20

(DAVIE, PLANTATION, PEMBROKE PINES, WESTON)

THIS WEEK AT 911 CROSSFIT, COOPER CITY
MAY 9TH - 13TH

MAY 14TH  - AMELIA HART PARK, WATER SKI RIDE.
MORE INFO AT THE WHITE BOARD

MONDAY

Warm up

A.
Every two minutes, for 10 minutes (5 sets):
Split Press, 5 reps

B.
Every two minutes, for 14 minutes (7 sets):
Hang Clean
5x3xM.E.

Tommy V (Time)

21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008

TUESDAY

WARM UP

SWOD

A.
Every two minutes, for 6 minutes (3 sets):
Sots Press @ 2111, 5 reps

B.
Every two minutes, for 14 minutes (7 sets):
SNATCH + 2 Overhead Squats

NOTES
Increase the load over the course of the 10 sets. Work your way up from 60% to 95%.

THE Hulk (AMRAP - Rounds and Reps)

20min AMRAP
5 Deadlifts 115/75
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats

WEDNESDAY

Warm up

B.
Every two minutes, for 8 minutes (4 sets):
Back Squat
1x5x70%

Every two minutes, for 10 minutes (5 sets):
Front Squat
1x2x85%

WOD

200m Walking Lunge (Time)

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
5 Pull ups
10 Burpees
15 KBS 53/35

THURSDAY

WARM UP

A.
Every two minutes, for 8 minutes (4 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%

B.
Every 90 seconds for 12 minutes (8 sets):
Deadlift
1x3x70%

These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Clean & Jerks 155/105

Toes to bar
200m Run

FRIDAY

Warm up…then

Every minute, on the minute, for 8 minutes:
Minute 1 – 10 Toes to bar
Minute 2 – 40 Double-unders

B.
Every two minutes, for 8 minutes (4 sets):
Shoulder press
1x5x65%
1x5x70%
1x5x75%
1x5x80%

Every two minutes, for 8 minutes (4 sets):
Shoulder press
1x5x65%

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400m
20 HOLLOW ROCKS
95/65 pound Overhead Squat, 10 reps