Sunday, October 15, 2017

THIS WEEK AT 911 CROSSFIT
OCTOBER 16TH - 20TH

SATURDAY, OCTBOER 21ST - 10AM - BARBELLS FOR BOOBS!!!!
$25 DONATION
PLEASE COME A FEW MINUTES EARLY TO CHECK IN
MINI WOD TO FOLLOW


MONDAY

SWOD
EMOM - FRONT SQUAT
8X5 @ 80%

WOD - 3 MIN
21 GOBLET SQUATS     55/35
21 BURPEE 
MAX CAL ROW

REST 3 MINS

18 GOBLET SQUATS
18 BURPEE 
MAX CAL ROW

REST 3 MINS

15 GOBLET SQUATS
15 BURPEE 
MAX CAL ROW

REST 3 MINS

12 GOBLET SQUATS
12 BURPEE 
MAX CAL ROW
 

TUESDAY 


SWOD
E2MOM - SNATCH
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

WOD - 15 MINUTES - MAX REPS
0:00-3:00 
400 MTR RUN
MAX PULL UPS

4:00-7:00
400 MTR RUN
MAX CLEAN & JERK       155/115

8:00-11:00
400 MTR RUN
MAX PULL UPS

12:00-15:00
400 MTR RUN
MAX CLEAN & JERK       155/115


WEDNESDAY

SWOD
EMOM - DEADLIFT
8 @ 55%
6 @ 65%
4 @75%
2 @ 85%
1 @ 90%

WOD
50 WALL BALL
15 SDLHP                   65/45
50 WALL BALL
10 SDLHP                   95/65
50 WALL BALL
5 SDLHP                    115/95
THURSDAY

SWOD
E90S - PUSH PRESS
8X8 @ 70%

WOD - 5 ROUNDS
25 KBS-R
25 SUPERMAN
25 B-FLY SIT UPS
25 T2B
FRIDAY

SWOD
E90S - OHS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

WOD
60 PISTOLS - ALTERNATE LEGS
50 DB ROWS                      55/35
40 BOX JUMP OVER       24/20
30 HRPU
20 OHL (PER LEG)         45/35
10 BURPEES


Sunday, October 8, 2017

THIS WEEK AT 911 CROSSFIT
OCTOBER 9TH - OCTOBER 13TH

SATURDAY, OCTOBER 14TH - 10AM CLASS WITH COACH NICOLE

*** BARBELLS FOR BOOBS ***
OCTOBER 21ST - 10AM
DONATE $25 & BE PART OF THE TEAM!!!
HELP SAVE A LIFE!!!



*** GOLIATH GAUNTLET ***
THIS PAST SATURDAY 37 OF US DID THIS OBSTACLE COURSE
WITH SPECIAL COMPASS & EVERYONE DID AMAZING!!!
VERY PROUD OF EVERYONE!!!
THANK YOU ALL FOR JOINING THE TEAM!!!


MONDAY

SWOD
E2MOM - BACK SQUAT
8X8 @ 70%


WOD - 6 ROUNDS
24 FRONT SQUAT
24 PULL UPS
24 WALK LUNGES (TOTAL)
400 MTR RUN


TUESDAY

SWOD
E2MOM - SNATCH
8 @55%
6 @65%
4 @75%
2 @85%
1 @90%


WOD - 3 ROUNDS

1 MINUTE MAX REPS

WALL BALLS   20/14
SDLHP                75/55
BOX JUMPS       24/20
PUSH PRESS      75/55
CAL ROW

***REST 1 MIN***

WEDNESDAY

SWOD
EMOM - DEADLIFTS
8X3 @ 85%


WOD - 10 MIN AMRAP
3 BURPEE
3 DEADLIFTS        255/155


6, 9, 12, ETC...  


THURSDAY

SWOD
E90S - SPLIT JERK
8X5 @ 75%


WOD

3 POWER CLEANS / 6 PUSH UPS / 9 AIR SQUATS - 135/95

800 MTR RUN
6 ROUNDS
RUN 400 MTRS
4 ROUNDS
200 MTR RUN
2 ROUNDS


*** MAKE WEIGHT UNBREAKABLE EACH ROUND ***



FRIDAY

SWOD
E90S - OHS
8 @55%
6 @65%
4 @75%
2 @85%
1 @90%


WOD - 5 ROUNDS
500 MTR ROW
15 BENCH PRESS  135/95


 

Sunday, October 1, 2017

THIS WEEK AT 911 CROSSFIT
OCTOBER 2ND - OCTOBER 6TH

MONDAY

SWOD
E90S - FRONT SQUAT
8X8 @ 70%

WOD
BUY IN - 800 MTR RUN

5 ROUNDS
12 C2B
9 THRUSTER   95/65
6 HRPU

BUY OUT - 800 MTR RUN

TUESDAY

SWOD
E90S - SNATCH
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

WOD - 3 ROUNDS
500 MTR ROW
12 DEADLIFTS  245/165
15 BOX JUMPS   24/20

WEDNESDAY

SWOD
EMOM - DEADLIFT
8X5 @ 80%

WOD - 17 MIN AMRAP
200 MTR RUN
30 DOUBLE UNDERS / 60 SINGLES
9 HANG CLEAN      115/80

THURSDAY

SWOD
E2MOM - CLEAN & JERK
8 X 5 @ 75%

WOD - 12MIN AMRAP
15 WALL BALLS
12 DB SNATCH (PER ARM)   50/35
9 T2B


FRIDAY

SWOD
EMOM - OHS
8X3 @ 80%

WOD
50 MTR BEAR CRAWL
50 SQUAT JUMPS
10 K2E
40 SQUAT JUMPS
20 PUSH UPS
30 SQUAT JUMPS
30 SIT UPS
20 SQUAT JUMPS
40 PULL UPS
10 SQUAT JUMPS
50 MTR BEAR CRAWL




Sunday, September 24, 2017

THIS WEEK AT 911 CROSSFIT
SEPTEMBER 24TH - SEPTEMBER 29TH

SATURDAY, 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD
BACK SQUAT 3RM

WOD
800 MTR RUN
60 SUMO DEADLIFT HIGH PULL    45/35
50 FRONT SQUAT                                45/35
40 B-FLY SIT UPS
30 PULL UPS
800 MTR RUN


TUESDAY

SWOD
EMOM - SNATCH
8X3 @ 85%

WOD
21 LATERAL BARBELL BURPEES
21 SQUAT SNATCH                                  135/95
21 LATERAL BARBELL BURPEES

*** REST 5 MINUTES ***

5 ROPE CLIMB + ROW 1000 MTRS
3 ROPE CLIMB + ROW 750 MTRS
1 ROPE CLIMB + ROW 500 MTRS 

WEDNESDAY

SWOD
E2MOM - DEADLIFT
8X8 @ 75% 

WOD - 12 MIN AMRAP
10 POWER CLEANS    1/2 BODY WEIGHT
10 PUSH PRESS            1/2 NODY WEIGHT 




THURSDAY

SWOD - 3 ROUNDS
1 MIN - L-SIT
1 MIN - HANDSTAND HOLD
1 MIN - MAX HOLLOW ROCK
1 MIN - MAX ARCH ROCK
1 MIN - WALL SQUAT

WOD
RUN 1 MILE
21 KBS-A                            55/35
21 GOBLET SQUATS      55/35
800 MTR RUN
15 KBS-A
15 GOBLET SQUATS
400 MTR RUN
9 KBS-A
9 GOBLET SQUATS



FRIDAY

SWOD
E2MOM - STRICT PRESS
8X8 @ 75%

WOD - 20 MIN AMRAP
25 T2B
50 DOUBLE UNDERS
25 HSPU


Monday, September 18, 2017

THIS WEEK AT 911 CROSSFIT
SEPTEMBER 18TH - SEPTEMBER 22ND

SATURDAY, SEPTEMBER 23RD - 10AM CLASS WITH COACH JIM


MONDAY

SWOD
E90S - BACK SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

*** MAX NEXT WEEK ***


WOD - 5 ROUNDS
20/15 CALORIE ROW
10 THRUSTERS  115/85



TUESDAY

SWOD
E90S - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%


WOD - 20 MIN AMRAP
7 POWER CLEANS          135/95
7 BURPEES
400 MTR RUN


WEDNESDAY

SKILLS
KIP
DOUBLE UNDER
HSH
HSPU
SKIN THE CAT

WOD - 5 ROUNDS
2 DEADLIFT                95% 1RM
7 HSPU
10 SLAM BALL        20/15



THURSDAY

SWOD
EMOM - OHS
5X5 @ 75%

WOD - 15-12-9-6-3
RING DIPS
PULL UPS
200 MTR RUN - EACH ROUND


FRIDAY
EMOM - SNATCH
8X5 @ 75%

SWOD - 3 ROUNDS
15 TIRE FLIPS
21 KBS-A                55/35
12 HRPU

Tuesday, September 12, 2017

THIS WEEK AT 911 CROSSFIT 
SEPTEMBER 11TH - SEPTEMBER 15TH

SATURDAY, SEPTEMBER 16TH - 10AM WITH COACH NICOLE
MONDAY

*** CLOSED DUE TO HURRICANE IRMA ***


TUESDAY
HERO WOD

7 ROUNDS
7 HSPU
7 THRUSTERS        135/95
7 K2E
7 DEADLIFTS         245/165
7 BURPEES
7 KBS-A                    55/35
7 PULL UPS 
WEDNESDAY

SWOD
EMOM - BACK SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%

WOD
EMOM - 10 MINS

0-5 MIN 
3 SNATCH DEADLIFTS

5-10 MIN
3 SNATCH HIGH PULLS

*** REST 3 MINUTES

10 MIN TO:
BUILD HEAVY POWER SNATCH

***REST 3 MINUTES

8 AMRAP
10 T2B
10 BURPEES 

THURSDAY

SWOD
EMOM- PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
1 @ 85%


WOD
80 DOUBLE UNDERS / 160 SINGLES
80 AIR SQUATS
800 MTR RUN
40 KBS - R       70/53
40/30 CALORIE ROW
400 MTR RUN WITH PLATE       45/35


FRIDAY

SWOD
5X5 MED BALL CLEANS    14/10

WOD - 8 MIN AMRAP
20 MED BALL CLEANS
20 B-FLY SIT UPS  B-FLY SIT UPS

Sunday, September 3, 2017

THIS WEEK AT 911 CROSSFIT
SEPTEMBER 4TH - SEPTEMBER 8TH

SATURDAY, SEPTEMBER 9TH - 10AM CLASS WITH COACH NICOLE
MONDAY

*** HAPPY LABOR DAY!!! ***

GYM IS CLOSED - EXCEPT FOR...

10AM CLASS WITH COACH NICOLE

&

630PM CLASS WITH COACH NICOLE 

TUESDAY

SWOD
EMOM - PUSH PRESS
8X3 @ 85%

WOD - 3 ROUNDS - 4 MIN AMRAP EACH ROUND
200 MTR RUN
MAX POWER SNATCHES    75/55
*** UNBREAKABLE ***

REST 4 MINUTES BETWEEN ROUNDS 

WEDNESDAY

SWOD
1RM DEADLIFTS 

WOD - 15 MIN AMRAP
60 DOUBLE UNDERS / 120 SINGLES
150 MTR WALK LUNGE (NO WEIGHT)
15 DEADLIFTS       225/155

THURSDAY

SWOD
E2MOM - CLEANS
8X8 @ 70%

WOD - 5 ROUNDS
MAX BW BENCH PRESS

MAX STRICT PULL UPS

REST 3 MINUTES BETWEEN ROUNDS
FRIDAY

SWOD
5X5 MED BALL CLEANS   14/10

WOD - 8 MIN ARMAP
20 MED BALL CLEANS      20/14
20 B-FLY SIT UPS