THIS WEEK AT 911 CROSSFIT

FEBRUARY 27 - MARCH 3RD

SATURDAY, MARCH 4TH 

OPEN GYM 9AM- 11AM

*** BEACH WOD AT FT. LAUDERDALE BEACH ***
COACH NICOLE

PARK -  IN FT. LAUDERDALE BEACH PARK  $1.50 
(NEXT TO YANKEE CLIPPER - ON A1A)
PARK - FARTHEST SOUTH IN THE LOT
BRING A TENT, CHAIRS, WATER, FOOD, TOWELS, SUNSCREEN.....

** PLEASE ARRIVE BY 9AM!! **
WOD AT 930AM
WATER AND SAND WOD

RELAX AFTER WOD :))


SUNDAY, MARCH 5TH
IF YOU NEED TO BE JUDGED FOR 17.2,
 COACH NICOLE WILL JUDGE ON SUNDAY FROM 9-11AM. 
** PLEASE SCHEDULE AHEAD OF TIME **

MONDAY

SWOD

E90S - BACK SQUAT

1 X5 @ 70%

1X5 @ 75%

3X5 @ 80%

WOD

400 MTR RUN

5 HSPU

10 KBS-R                    70/55

20 BACK SQUATS    115/95

400 MTR RUN

5 HSPU

10 KBS-R                     70/55

20 FRONT SQUATS  115/95

400 MTR RUN

5 HSPU

10 KBS-R                    70/55

20 OHS                        115/95

TUESDAY

SWOD

E90S - PUSH PRESS

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 80%

1 @ 85%

WOD

15-12-9-6-3

KBS-A           55/35

SDHP            95/65

PULL UPS 

BUY OUT - ROW 1000 MTRS

WEDNESDAY

SWOD

E2MOM - POWER CLEAN & HANG CLEAN

2 X 75%

2 X 80%

1 X 85%

WOD

4 ROUNDS

10 HANG SQUAT CLEAN

1 ROPE CLIMB

200 MTR RUN

1 ROPE CLIMB

10 SLAM BALL

THURSDAY

SWOD

E90S - SUMO DEADLIFT

5X5 @ 75%

WOD

6 MIN AMRAP

3-6-9-12.... 

T2B

BOX JUMP          24/20

REST 1 MINUTE

6 MIN AMRAP

3-6-9-12....

PUSH UP

SIT UP

DOUBLE UNDER / SINGLES

RUN 800 MTRS

FRIDAY

WOD

17.2 !!

17.2 Is...

AMRAP 12:

2 rounds of -

• ​50' front rack dumbbell lunges with two dumbbells (50/35)
• 16 toes to bar
• 8 dumbbell power cleans

2 rounds of -

• ​50' front rack dumbbell lunges with two dumbbells (50/35)
• 16 bar muscle ups
• 8 dumbbell power cleans

WEEK 9 -- Feb 20 to Feb 24, 2017

THIS WEEK AT 911 CROSSFIT, COOPER CITY, BROWARD

MONDAY 20

LEVEL 2/ LEVEL 1

A) 8 min To work on the pains + warmup +

4 min shoulders mobility 4 m hips mobility

L2

B)emom 10 min

5 power snatch 95/65 lb

( Efficient technique and mechanic )

L1

emom 10 min

3 hang power snatch + 10 min plank

( Efficient technique weight)

L2

C)WOD

2 rounds

1 min wall ball 20/15lb

1 min shdp 75/55 lb

1 min box jump 24/16

1 min push press 75/55 lb

1 min row

1 min rest

2 min rest

400 m run whit ball 20/15lb

L1

2 rounds

1 min wall ball 15/7 lb

1 min shdp /55 lb

1 min box jump 16/12

1 min push press 45/35 lb

1 min row

1 min rest

L2

D)ACCESSORIES + GYMNASTICS

4x5 step + 5 step

https://www.youtube.com/watch?v=D_K5exBrf-M

3x10 reps atte press

https://www.youtube.com/watch?v=zF40fyAFX-o

L1 FOAM ROLL

4 min to work on the pains

TUESDAY 21 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)emom 8 min  3 cluster (clean + thruster ) 115/75 lb  ( Efficient technique and mechanic ) L1 emom 8 min  3 hang squat clean + 3 push press  ( Efficient technique weight) L2  C)WOD  AMRAP 12 min  12 dead lift  160/115 lb  15 t2b  18 bar facing  burpees  L1  WOD  AMRAP 12 min  12 dead lift  95/65 lb  15 K2c  18 bar facing  burpees  1 min rest between  round  L2  D)ACCESSORIES + GYMNASTICS  2x12 ring row touch the chest  3x10 reps  https://www.youtube.com/watch?v=9sQf6-XOHl8 3x8 Goblet squat slow 55/35 lb  L1 FOAM ROLL  4 min to work on the pains WEDNESDAY  22 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2  B)emom 10 min  3 squat snatch 95/65 lb  ( Efficient technique and mechanic ) L1  emom 10 min  3 hang squat snatch + 10 superman  ( Efficient technique weight) L2  C)WOD  4 rounds  12 power snatch 95/65 lb  12 hspu  L1  3 rounds  12 hang power snatch 65/55 lb  12 push press whit 2 kb 25/18 lb  12 sit up  L2  D)ACCESSORIES + GYMNASTICS  4x2 reps  https://www.youtube.com/watch?v=mQTlP62XBOg 4x10/10 Cuban press whit dumbbell  L1 FOAM ROLL  4 min to work on the pains THURSDAY 23 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2) practice for 12 min  B)butterfly pull up / chest to bar pull up  L2)practice for 12 min  kipping pull up  https://www.youtube.com/watch?v=z6cjlszMbn8 L2 C)recovery day  4 rounds  2 min cal row  2 min bike  2 min run  1 min rest  L1  C)wod  3 rounds  1000 m row  800 m run  4 m max m bike  50 Russian kb swing 35/25 lb  L2 D)ACCESSORIES + GYMNASTICS  4x20/20 drop lateral plank  https://www.youtube.com/watch?v=U9iNmlA2xCI L1 FOAM ROLL  4 min to work on the pains FRIDAY 24 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2  B)emom 8 min  3 power clean and jerk 135/95 lb  L1  emom 8 min  4 hang power clean + 5 push up  ( Efficient technique weight) L2  C)WOD for time  10-9-8-7-6-5-4-3-2-1 front squat 155/115 kg  bench press 155/95 kg  L1  amrap 14 min  9 front squat 65/55 lb  9 push up  20 sec high plank  200 m run  L2  D)ACCESSORIES + GYMNASTICS  3x10 floor press  55/35 lb  3x15 face pull whit band  L1 FOAM ROLL  4 min to work on the pains

WEEK 8 Feb 13 to Feb 17, 2017

THIS WEEK AT 911 CROSSFIT, COOPER CITY, BROWARD MONDAY 13

LEVEL 2/ LEVEL 1

A) 8 min To work on the pains + warmup +

4 min shoulders mobility 4 m hips mobility

L2

B)work for 15 min

2 rep max for back squat

L1

work for 15 min

5x5 back squat ( Efficient technique weight )

L2

C)WOD

13 A. kbA swing 55/35 lb

2 rope climbs

13 oh lunges  45/35 lb

2 rope climbs

13 pull ups

2 rope climbs

13 goblet squats 55/35

2 rope climbs

13 hrpu

2 rope climbs

13 kb sdhp 55/35

2 rope climbs

13 R. kbsR Swing 70/55

35 Burpees

L1

2 rope climbs  (for the floor )

13 A. kb swing 55/35 lb

2 rope climbs (for the floor )

13 oh lunges  25/15 lb

2 rope climbs (for the floor )

13 ring row

2 rope climbs  (for the floor )

13 goblet squats

2 rope climbs  (for the floor )

13 hrpu

2 rope climbs  (for the floor )

13 kb sdhp

2 rope climbs  (for the floor )

13 R. kbswing

20 Burpees

L2

D)ACCESSORIES + GYMNASTICS

3x20 simulate dead lift banded

https://www.youtube.com/watch?v=2RhEvG48wEk

5x2 for legg (negative front level 1 legg)

https://www.youtube.com/watch?v=cy5gQc0Mcf4

L1 FOAM ROLL

4 min to work on the pains

TUESDAY 14 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2  B)emom 10 min  1 rep max squat snatch + 1 hang squat snatch  (up the weight in every round, star with 65% ) L1  emom 10 min  odd min )3 hang power snatch + 10 sec high plank even min ) 1 hang power snatch + 3 ohs  ( Efficient technique weight ) L2 C)WOD  6 ROUNDS 20 cal row  20 wall ball UB  2 min rest for round L1  5 ROUNDS  18/15 cal row  15 wall ball  10 sit up  1 min rest for round  D)ACCESSORIES + GYMNASTICS  3x1/1 Left / right https://www.youtube.com/watch?v=mXov6pfkTQw 3x20/20 for side drop lateral plank  https://www.youtube.com/watch?v=U9iNmlA2xCI complete 75 Openings with band L1 FOAM ROLL  4 min to work on the pains WEDNESDAY  15 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)work for 10 min  2 rep max dead lift  work for 10 min  1 rep max for push press  L1  work for 10 min  5x5 dead lift  work for 10 min  5x5 push press  ( Efficient technique weight ) L2 C)wod for time  500 m row 50 m farmer 2 kb 70/55 lb  25 sit ups 50 du  25 hspu  50 m farmer 2 kb  500 m row L1  400 m run  50 m farmmer 2 kb 55/35 lb  25 k2c  80 singles jump rope  25 push press 65/55 lb  50 m farmmer 2 kb 55/35 lb  200 m run  L2 D)ACCESSORIES + GYMNASTICS  complete 20 strict pull up, medBall between the legs  complete 2:00 min ring soport hold  L1 FOAM ROLL  4 min to work on the pains THURSDAY 16 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)12 min technic hand stand push up  https://www.youtube.com/watch?v=EM9NLqooKRA L1 12 min technic hand stand wall     WOD 30 power clean and jerk for time 135/95 lb  /  70/55 lb  3 min rest  50 air squat for time D)ACCESSORIES + GYMNASTICS  3x15 reps raises to the plate  https://www.youtube.com/watch?v=nbOYvr3JNw8 3x50 sec superman hold  L1 FOAM ROLL  4 min to work on the pains FRIDAY 17 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)emom 10 min  1 rep max hang power clean  + 1 hang squat clean  (up the weight in every round, star with 65% ) L1  emom 10 min  odd min )3 hang power clean + 10 sec high plank even min ) 1 hang power clean + 3 front squat  ( Efficient technique weight ) L2 C)WOD  0:00 up to 4:00 min AMRAP  10 power snatch 75/65 lb  10 bar facer burpees  1 min rest  5:00 up to 8:00 min  max m bike  1 min rest  9:00 up to 14:00 min AMRAP  200 m run  20 squat clean 95/65 lb  5 m hand stand walk  L1  0:00 up to 4:00 min AMRAP  10 power snatch 65/55 lb  10 bar facer burpees  1 min rest  5:00 up to 8:00 min  max m bike  1 min rest  9:00 up to 14:00 min AMRAP  200 m run  20 med ball clean  10 m bear wallk  L2 D)ACCESSORIES + GYMNASTICS  3x15 pull down  https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 3 rope climb leg less L1 FOAM ROLL  4 min to work on the pains

WEEK 7 Feb 06 to Feb 10, 2017

THIS WEEK AT 911 CROSSFIT, COOPER CITY, BROWARD MONDAY  06

LEVEL 2/ LEVEL 1

A) 8 min To work on the pains + warmup +

4 min shoulders mobility 4 min hips mobility

L2

B)every 2 min for 6 rounds

1 squat snatch + 2 ohs

up the weight in every round, star with 75%

L1

emom 10 min

odd) min )2 hang squat snatch + 15 sec high plank

even min )2 snatch + 2 ohs

75/55 lb technique

L2

C)WOD

amrap 15 min

3-6-9-12…..

front squat 95/65 lb

c2b / pull up

du

L1

amrap 12 min

3-6-9-12..

goblet squat kb 35/25 lb

pull up / ring row

singles jump rope x2

L2

D)ACCESSORIES + GYMNASTICS

3x15 simulate dead lift banded

https://www.youtube.com/watch?v=2RhEvG48wEk

5x2 for legg (negative front level 1 legg)

https://www.youtube.com/watch?v=cy5gQc0Mcf4

L1 FOAM ROLL

4 min to work on the pains TUESDAY 07 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 /L1 ( Efficient technique weight ) B)work for 20 min  5 rounds  5 dead lift heavy weight  5 strict press  2 min rest for round  L2 C)WOD 6 rounds  15/12 cal row  ( fast )  20 wall ball UNBROKEN  2 min rest for round  L1  WOD for time  x5 rounds  15/12 cal row  15 wall ball  L2 D)ACCESSORIES + GYMNASTICS  3x1/1 Left / right https://www.youtube.com/watch?v=mXov6pfkTQw 3x15/15 for side drop lateral plank  https://www.youtube.com/watch?v=U9iNmlA2xCI complete 75 Openings with band L1 FOAM ROLL  4 min to work on the pains WEDNESDAY  08 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)Every 2 min for 6 rounds  1 squat clean + 1 push jerk + 1 split jerk  up the weight in every round, star with 75%  L1 emom 10 min  odd min )2 hang squat clean + 10 seg lateral high plank for side  Even min ) 2 squat clean + 2 front squat  L2) WOD for time  800 m run 30 hang power clean  95/65 lb  30 push press  800 m run 30 push press  30 hang power clean  800 m run L1 WOD for time  400 m run 20 hang power clean 65/55 lb  20 push press  200 m run 20 push press  20 hang power clean  400 m run L2 D)ACCESSORIES + GYMNASTICS  complete 40 strict pull up  complete 1:50 min ring soport hold  L1 FOAM ROLL  4 min to work on the pains THURSDAY 09 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B) practice hand stand walk for 15 min  https://www.youtube.com/watch?v=zXXN4jG9MNE L1  practic rope climb for 15 min  https://www.youtube.com/watch?v=zXXN4jG9MNE You chose a training session depending on how you feel C1 or C2  C1 ( low intensity ) 5 rounds 2 min bike  20 sit up  max calorie Row 3 min  20 superman  C2 10-9-8-7-6-5-4-3-2-1 burpees over the kb  kb swing  55/35/25  t2b/k2c  L2 D)ACCESSORIES + GYMNASTICS  4x12 reps raises to the plate  https://www.youtube.com/watch?v=nbOYvr3JNw8 4x40 sec superman hold  L1 FOAM ROLL  4 min to work on the pains FRIDAY 10 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 L1 ( Efficient technique weight ) B)work for 15 min  bench press  5x5 ( go up the weight in every set )  L2 C)WOD  amrap 9 min  7 dead lift   95/65 lb  7 hang power snatch  7 ohs  3 min rest  To complete 80 m oh walking lunges 20/15 only bar  100 sit up for time  L1 C)WOD  amrap 9 min  7 dead lift  65/55 lb  7 hang power snatch 7 ohs   3 min rest  To complete 50 m oh walking lunges 20/15 only bar  40 sit up  L2 D)ACCESSORIES + GYMNASTICS  4x10 pull down  https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 4 rope climb leg less L1 FOAM ROLL  4 min to work on the pains