This week at 911 CrossFit, 

COOPER CITY

AUG 1ST TO 6TH

HAPPY AUGUST!!!!

SATURDAY, AUGUST 6TH -  

9AM HITT CLASS - COACH NICOLE

9AM - MOBILITY CLASS WITH COACH DAVID.  PLEASE LET US KNOW IF YOU CAN MAKE IT TO RESERVE YOUR SPOT.

10AM CROSSFIT WOD

MONDAY

WARM UP

PVC PIPE / FLOOR STRETCHES

(COACH'S CALL)

SWOD

E2MOM - CLEAN AND JERK

3X8 @ 75% OF 1RM

WOD - 3 RDS

15 T2B

12 BURPEES

9 S2OH     135/105

THEN MAX DOUBLE UNDERS (OR SINGLES) IN 3 MINUTES

TUESDAY

SKILLS - 3 RDS

SKIN THE CAT  X 3

RING DIP  X 10

CANDLESTICK  X 10

PLANK WITH PLATE - 20/10 X 5

WOD - 4 RDS

2 MIN -  MAX KB SNATCH    55/35

         REST 2 MIN

2 MIN -  MAX ROW METERS

         REST 2 MIN

WEDNESDAY

WARM UP

PVC PIPE / FLOOR STRETCHES

(COACH'S CALL)

SWOD

BACK SQUAT

E2MOM

5X8 @ 75% OF 1RM

WOD

EMOM - 15 MINUTES

7 X SPRAWL SUMO KB DEADLIFT   55/35

2 X BACKWARD BEAR CRAWL        25 METERS

7 X SLAM BALL                              20/15

THURSDAY

WARM UP  3RDS

PVC PIPE / FLOOR STRETCHES

(COACH'S CALL)

SWOD

EVERY 90 SECONDS - STRICT PRESS

8 X 50%

6 X 60%

4 X 70%

2 X 80%

1 X 90%

WOD  10 RDS

SPRINT 25 MTRS

    5 TIRE FLIPS

SPRINT 25 MTRS

     15 KBS      70/55

FRIDAY

WARM UP

PVC PIPE / FLOOR STRETCHES

(COACH'S CALL)

SWOD

OHS

E2MOM

5X3@ 85% OF 1RM

WOD - FOR TIME

10 PUSH PRESS                   135105

25 PUSH UP

15 HANG POWER  CLEAN    135/105

25 PULL UP

20 BOX JUMP                        24/20

25 SIT UPS

25 DEADLIFTS                      135/105

BUY OUT - CALORIE ROW - YOUR AGE X2

THIS WEEK AT 911 CROSSFIT, COOPER CITY

UPDATED WODS  JULY 25-29TH

CROSSFIT GAMES WODS

NEW: SATURDAYS AT 9am class with David Gil - tech work and mobility - free for members. 15.00 for non-members or drop in 

HIIT class 9am - 10.00 drop in


10 AM - REGULAR SATURDAY WOD

MONDAY

WARM UP

10 PER LEG -  STRETCH LUNGE WALK

2X BROAD JUMP

2X WALK OPP LEG KICK

SWOD

BENCH PRESS

EVERY 90 SECONDS

5X55%

3X65%

2X75%

1X85%

1X95%

WOD

DEADLIFT LADDER- 1 REP EVERY 30 SECONDS - 20 REPS

MEN -  125-145-165-175-185-195-215-225-235-245-255-265-275-285-295-305-315-325-335-345

WOMEN - 95-105-115-125-135-145-155-165-175-185-195-200-205-210-215-220-225-230-235-240

TUESDAY

WARM UP

COACH'S CALL

SWOD

EMOM - SNATCHES

5X2 @ 85% OF 1RM

WOD - MURPH

RUN 1 MILE

20 PULL UPS

40 PUSH UPS

60 SQUATS

RUN 1 MILE

WEDNESDAY

WARM UP

PVC PIPE - COACH'S CALL

SWOD

CLEAN + HANG CLEAN

EVERY 90 SECONDS

1 X 80% OF 1RM

WOD SQUAT CLEAN PYRAMID

10 SQUAT CLEAN      95 / 65    

8 SQAUT CLEAN        115 / 95

6 SQUAT CLEAN        125 / 105

4 SQUAT CLEAN        135 / 115

2 SQUAT CLEAN        155 / 125

THURSDAY

WARM UP

COACH'S CALL

SWOD

EMOM - PUSH PRESS

1 X 5 @ 75 OF 1RM

WOD #1 FOR TIME

50 WALL BALLS   20/14

24 MED BALL SIT UPS

400 MTR RUN WITH MED BALL

WOD #2 - 100%

40 BOX JUMPS  24/20

20 D BALL CLEAN   20/14

FRIDAY

WARM UP

PVC PIP - COACH'S CALL

SWOD - SKILLS

15MINUTES WORK ON;

MU

HANDSTAND WALK / HOLD

ROPE CLIMB

WOD - THE SEPARATOR

15 BACK SQUATS             135/105

20 BURPEES

6 HSPU

18 FRONT SQUATS           135/105

20 BURPEES

4 HSPU

21 OHS                               135/105

20 BURPEES

2 PUSH UPS

THIS WEEK AT 911 CROSSFIT 
ULY 18TH - JULY 22

CONGRATS TO COACH JIM AND HIS WIFE FLAVIA ON THE BEACH BAPTISM YESTERDAY AT FT LAUDERDALE BEACH
CELEBRATION FROM POTENTIAL CHURCH, COOPER CITY


MONDAY JULY 18TH   HAPPY BURPEES TO STEFANIE :)

MONDAY

WARMUP

CLASSIC 3 RDS

5 PULL UPS

10 AIR SQUATS

10 Ring Push-ups

15 STRICT PUSH UPS

SWOD

CLEAN - E2MOM 

8X 55%

6X60%

4X70%

2X75%

1X85%

1X95%

WOD - FOR TIME

400 MTR RUN

20 POWER CLEAN      125/105

20 RING DIP

10 POWER CLEAN

10 RING DIP

5 POWER CLEAN

5 RING DIP

400 MTR RUN

TUESDAY

WARM UP - 3 RDS

400 MTR RUN

5 INCH WORMS

50 MT CLUMBERS

50 JUMPING JACKS

SWOD

Every two minutes, for 10 minutes (5 sets):
Hang Power Snatch
1x3x80%

WOD - 3 RDS

MIN1 -  10 PULL UP / BURPEES

MIN 2 - 15 DEADLIFTS    185/135

MIN 3 - 25 DOUBLE UNDERS  (100 SINGLES)

MIN 4 – REST

WEDNESDAY

WARM UP - 3RDS

ROW 250 MTRS

RUN 200 MTRS

30 HOLLOW ROCK

30 SUPERMAN

SWOD

Every two minutes, for 10 minutes (5 sets):
Pause Front Squat
1x4xM.E.

Pause for one second in the bottom of the squat. Use about 5% more weight than last week

WOD - 7 RDS

5 MUSCLE UPS

10 FRONT SQUAT    135/105

10 HRPU

5 T2B

BUY OUT 800 MTR RUN

THURSDAY

WARM UP  GWOD) - 5 RDS

50 MTR  BROAD JUMP

15 HSPU

20 LUNGE WALK (STRETCH - HANDS OH/STRETCH BACK)

30 JUMP LUNGES

3 PLANKS - HOLD 30 SECONDS

3 ROPE CLIMBS

SWOD

PUSH PRESS - 90 SECONDS

5X5 @ 85%

WOD - 5 RDS

2 MINUTE - CALORIE ROW

1 MIN AMRAP - T2B

FRIDAY

WARM UP - 3RDS

ROW 500 MTRS 1X

10 BURPEES

10 PLANK TUCK

10 SIT UPS

DEADLIFT- E2MOM

6 @ 70%

4 @ 80%

2 @ 90%

1 @ 95%

2 @ 90%

4 @ 85%

6 @ 75%

WOD

800 MTR RUN

3 SNATCHES  65/45

6 BOX JUMP   24/20

9 KBSA           45/25

400 MTR RUN

3 SNATCHES    95/65

6 BOX JUMP     24/20

9 KBSA             55/35

200 MTR RUN

3 SNATCHES     125/95

6 BOX JUMP      24/20

9 KBSA               70/45