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 

THIS WEEK AT 911 CROSSFIT, COOPER CITY

REMEMBER TO PERFORM 

AT LEAST 2 X A WEEK.

Aerobic Restoration at you own time, Perform 25 to 40 minutes

MOBILITY

– 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.

Monday

WARM UP - COACH'S CALL

SWOD

Bench press, EMOM

1x4x40%
1x3x50%
1x2x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
1x1x85%

WOD

Metcon (Time)

200m Walking Lunges
100 Dubs
50 KBS 70/53

30 CLEAN AND JERKS 95/65

Tuesday

WARM UP - COACH'S CALL

Front Squat (EMOMx10 work up to 90%)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

5min Rest

WOD 

AMRAP   12 minutes:
3 Handstand Push-ups
20 Hollow Rocks
3 Bar Muscle-ups
20 Arch Rocks
3 Strict Pull-ups
20 Alternating Pistols
20 Tuck Crunch

Wednesday

WARM UP - COACH'S CALL

Every two minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk
7x1xM.E.

Then…

Every two minutes, for 6 minutes (3 sets):
Clean and Jerk
3x1x90% (of today’s complex max)

Metcon (Time)

3RFT
Run 400m
21 Deadlifts 225/155
12 Pull ups

BUY OUT
800m run 

Thursday

Aerobic Restoration at you own time, Perform 25 to 40 minutes

MOBILITY

– 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.

Snatch

Every two minutes, for 10 minutes (5 sets):
High Hang Snatch + Mid Hang Snatch
1x1x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
10 ManMakers 45/25
10 Box Overs 24/20

40 DU

Friday

WARM UP - COACH'S CALL

Back Squat

Every minute, on the minute, for 8 minutes:
Back Squat
1x4x40%
1x3x50%
1x2x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
1x1x85%

Shoulder Press (follow same % as above)

Barbel bent over rows (follow same % as above)

Metcon (Time)

4RFT
9 Power Clean 155/105
6 Alternating Lunges (front rack)
3 Push Jerk

10min Cap

THIS WEEK AT 911 CROSSFIT, COOPER CITY

APRIL 4TH - 8TH

Monday

A. Warm up – coach’s call

B.

Back Squat (1RM)

Push Press (1RM)

Metcon (for Time)

C. WOD

3 rounds for time

30 Dubs
25 Push Press 75/55
25 Burpees

200m Run
5 Power Cleans 155/105
10 Box Jumps 24/20

Tuesday

A. Warm up – coach’s call

B. Front Squat (1RM)

C.

DT (for Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

Wednesday

A. Warm up – coach’s call

B.SWOD

Bench Press (1RM)

Bent Over Row (1RM)

C.

Metcon (AMRAP - Reps)

10min AMRAP
20 KBS 53/35
10 T2B

5 Power Cleans
30 Dubs

Then MOBILITY

Thursday

A.Warm up – coach’s call

B. SWOD

Back Squat (5RM)

C. WOD

Metcon (Time)

55 HSPU
55 Burpees
55 Wall Balls
55 Deadlifts 225/155

Friday

Warm up

Mobility

200m Walking Lunge (Time) THEN...

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
5 Pull ups
10 Push ups
15 Squat Cleans 95/65