Monday, August 14, 2017

THIS WEEK AT 911 CROSSFIT
AUGUST 14TH-18TH


SATURDAY, AUGUST 19TH - 10AM CLASS WITH COACH NICOLE :))



MONDAY

SWOD
EMOM - BACK SQUAT
8X3 @ 85%

WOD - 3 ROUNDS
30-20-10
THRUSTERS
BURPEES
B-FLY SIT UPS


 TUESDAY


SWOD
EMOM - SNATCH
5X5 @ 80%

WOD
ROW 1000 MTRS
30 KBS-A                 55/35
30 WALL BALLS   20/14
RUN 400 MTRS
20 KBS-A
20 WALL BALLS
ROW 750
10 KBS-A
10 WALL BALLS
RUN 200 MTRS


WEDNESDAY

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


WOD - 11 MIN AMRAP
5 HSPU
5 T2B
1 ROPE CLIMB
5 DEADLIFTS      185/135

*** REST 3 MINUTES - 20/10 X 10 SET - MAX DOUBLE UNDERS ***

THURSDAY

SWOD
E90S - OHS
5X5 @ 80%


WOD - 3 MIN AMRAP X 5
3 HRPU
6 BOX JUMP      24/20
9 KBS-R              70/55

*** REST 1 MINUTE ***



FRIDAY

SWOD
EMOM - CLEAN SQUAT
5X5 @ 80%


WOD - 6 ROUNDS
9 CLEAN & JERK       95/65
12 C2B





Sunday, August 6, 2017

THIS WEEK AT 911 CROSSFIT
AUGUST 7TH - AUGUST 11TH

SATURDAY, AUGUST 12TH - 10AM CLASS WITH COACH NICOLE :))


MONDAY

SWOD
E90S - FRONT SQUAT
5X5 @ 80%


WOD - 12 MIN AMRAP
1  SNATCH                          135/95
2  GOBLET SQUAT           55/35
3  RING DIPS

*** ADD 1 REP EACH ROUND ***



TUESDAY

SWOD
E90S - PUSH PRESS
5X8 @ 75%


WOD
50 WALL BALLS          20/14
40 KBS -A                       55/35
30 K2E
800 MTR RUN



WEDNESDAY

SWOD
E90S - SQUAT CLEANS
5X8 @ 75%


WOD - EMOM - 15 MINS
BUY IN - 5 ROPE CLIMBS

5 WALL WALKS
5 BOX JUMPS        24/20
5 SLAM BALL        20/15

BUY OUT - 5 ROPE CLIMBS

*** 15 MINS STARTS AFTER WHOLE CLASS COMPLETES BUY IN ***



THURSDAY

SKILLS - 3 RDS
20 HOLLOW ROCK
20 SUPERMAN
20 LEG RAISE
20 KIP


WOD - 5 RDS - 95/65
ROW 250 MTRS
15 FLOOR BENCH PRESS                          
15 BB ROW
15 BB BACKWARD LUNGES (TOTAL)




FRIDAY

SWOD
EMOM - DEADLIFT
8X3 @ 85%

WOD
400 MTR RUN
50 PULL UPS
400 MTR RUN
50 PUSH UPS
400 MTR RUN
50 SIT UPS
400 MTR RUN
50 AIR SQUATS





Sunday, July 30, 2017

THIS WEEK AT 911 CROSSFIT
JULY 31ST - AUGUST 4TH

SATURDAY, AUGUST 5TH - 10AM WITH COACH RUBEN - SPARTAN TRAINING

MONDAY

SWOD
E90S - BACK SQUAT
5X8 @ 75%

WOD
BUY IN: 400 MTR RUN WITH PLATE       45/35

6 ROUNDS
10 SPLIT JERKS                               95/65
10 BURPEE OVER BAR

BUY OUT: 400 MTR RUN WITH PLATE 


TUESDAY

SWOD
EMOM - DEADLIFT
5X5 @ 80%

WOD
21-15-9-15-21
KBS-R                  70/55
DEADLIFT          185/135
WALL BALL       20/14



WEDNESDAY

SWOD
E2MOM - SNATCH SQUAT
5X8 @ 75%


WOD -15 MIN AMRAP
10 PUSH PRESS                     95/65
10 BB OHL ( 5 PER LEG)     95/65


THURSDAY

SWOD
E90S - BENCH PRESS
5X8 @ 80%


WOD - 3 ROUNDS
25 PULL UPS
15 BOX JUMP OVER     24/20
5 ROPE CLIMBS
800 MTR RUN



FRIDAY

SWOD
E2MOM - CLEAN & HANG CLEAN
5X8 @ 75%


WOD
3-6-9-12-15-18-21-24
T2B
FRONT SQUAT 






Sunday, July 23, 2017

THIS WEEK AT 911 CROSSFIT
JULY 24TH  - JULY 28TH

SATURDAY, JULY 29TH - 10AM SPARTAN TRAINING WITH COACH RUBEN



MONDAY

SWOD
E2MOM - FRONT SQUAT
5X8 @ 75%

WOD - 5 RDS
15 CLUSTERS                             95/65
20 KBS-R - SINGLE (10/10)      55/35
10 JUMP OVER BAR


TUESDAY

SWOD
E2MOM - STRICT PRESS
5X8 @ 75%


WOD - 3MIN + 5 MIN + 7MIN
10 DB BOX STEP + BURPEE
10 WALL BALLS
ROW 300 MTRS

*** REST 2 MINUTES BTWN ***



WEDNESDAY

SWOD
E2MOM - OHS
5X8 @ 75%


WOD - MAX 1 MIN  - 3 RDS
1 MIN - HSH
1 MIN - SQUAT HOLD - WALL
1 MIN - K2OE
1 MIN - HSPU
1 MIN - KBS-A       55/35
1 MIN - PUSH UPS
1 MIN - SIT UPS


THURSDAY

SWOD
E2MOM -DEALIFT
5X8 @ 75%


WOD - 15 MIN AMRAP
10 TIRE FLIPS
50 ROPE WARS
25 PULL UPS
200 MTR RUN W/ PLATE        45/35



FRIDAY

SWOD
E2MOM  - CLEAN AND JERK
5X8 @ 75%

WOD - 3 RDS
15 SNATCH                95/65
15 OHS                        95/65
RUN 400 MTRS 






Sunday, July 16, 2017

THIS WEEK AT 911 CROSSFIT
JULY 17TH - JULY 21ST

SATURDAY, JULY 28TH - 10AM CLASS WITH COACH NICOLE


MONDAY

SWOD
E90S - BACK SQUAT
1X5 @ 70%
2X5 @ 75%
3X5 @ 80%


WOD - 20MIN AMRAP
5 DB FRONT SQUAT     55/35
10 WALL BALLS            20/14
KBS-R                               70/55

TUESDAY

SWOD
E90S - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 70%
2 @ 75%
1 @ 80%

WOD - 11 MIN AMRAP
7 SPLIT JERK     95/65
7 SLAM BALL     20/15

WEDNESDAY

SWOD
E90S - CLEAN & HANG CLEAN
1X5 @ 70%
5X5 @ 75%
3X5 @ 80%

WOD - 25 MIN CAP
40 SQUAT CLEAN
RUN 400 MTRS
40 SNATCHES
RUN 400 MTRS
40 BURPEE JUMP OVER BAR
RUN 400 MTRS

THURSDAY

SWOD
E90S - DEADLIFT

5X5 @ 75%

WOD - 3 ROUNDS
BUY IN: RUN 800 MTRS

25 T2B
50 DOUBLE UNDERS
2 ROPE CLIMBS

BUY OUT: RUN 800 MTRS

FRIDAY

SWOD
E2MOM - BENCH PRESS & DB ROW
8X8 @ 75%

WOD
100 AIR SQUATS
50 SIT UPS
40 HRPU
30 BOX JUMPS
20 PULL UPS
10 PLANK - ELBOW/HAND
100 AIR SQUATS



Sunday, July 9, 2017

THIS WEEK AT 911 CROSSFIT
JULY 10TH  - JULY 14TH

SATURDAY, JULY 15TH - 10AM SPARTAN CLASS WITH COACH RUBEN


*** THANK YOU EVERYONE WHO CAME OUT THIS PAST SATURDAY 
AND DONATED TO SPECIAL COMPASS!! ***

IT IS GREATLY APPRECIATED!! :))

THANK YOU VERYYYYYY MUCH!!! 




MONDAY

SWOD
EMOM - FRONT SQUAT
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

WOD - 4 ROUNDS
10 BURPEE PULLUPS
200 MTR RUN
10 SDLHP             95/65
200 MTR RUN



TUESDAY

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


WOD - 12 MIN AMRAP
3 TIRE FLIP
9 KBS-A                                        55/35
50 MTR SUITCASE WALK       55/35
50 MTR RUN - BACKWARDS



WEDNESDAY

SWOD
EMOM - SQUAT CLEAN
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

WOD - WAY BACK WHEN - 20 MIN AMRAP
3 DEADLIFTS
200 MTR RUN

*** INCREASE WEIGHT EACH ROUND ***



THURSDAY

SKILLS - 3 ROUNDS
10 CANDLE STICK
20 HALO
20 KB CIRCLE
45 SEC  L-SIT
45 SEC HSH


WOD - 3 ROUNDS
20 HSPU
20 BROAD JUMPS
100 MTR WAITRESS WALK   20/15
20 THRUSTERS                           95/65


FRIDAY

SWOD - 20 MINS
MAX OUT - OHS


WOD - 20 MIN AMRAP
5, 10, 15, 20, 25, ... +
T2B
CLEAN   95/65

Sunday, July 2, 2017

THIS WEEK AT 911 CROSSFIT
JULY 3RD - JULY 7TH


!!! SATURDAY, JULY 8TH - 

WOD + BBQ @ VISTA VIEW PARK - 10AM!!!
 ** BE ON TIME! **
** COME EARLY TOPARK, SET UP TENT/CHAIRS **
** BRING SUNSCREEN, SNEAKERS, GYM CLOTHES, WATER, DRINKS, FOODS OF YOUR CHOICE **

*** $20 DONATION FOR SPECIAL COMPASS - PLEASE BRING CASH ***
CONTACT COACH NICOLE WITH ANY QUESTIONS :))

OPEN GYM 9-11AM
NO 10AM CLASS IN GYM


MONDAY

SWOD
EMOM - BACK SQUAT
5X5 @ 85%


WOD - 17 MIN AMRAP
3 DEADLIFT + CLEAN +  FRONT SQUAT
5 PULL UPS
7 BOX JUMP OVER
9 KBS - R

TUESDAY

*** FORTH OF JULY **

OPEN GYM 9-11AM

10AM "SATURDAY" STYLE CLASS WITH COACH NICOLE 



WEDNESDAY

SWOD
20 MINUTES - CLEAN & JERK - MAX


WOD - 12 IN AMRAP
5 BARBELL BEHIND NECK PUSH PRESS         65/45
5 LEG RAISE
5 (2)KB OHL                                                               35/20
50 SINGLE JUMP ROPE

BUY OUT: 400 MTR WALK WITH BARBELL - REST BEHIND NECK    65/45



THURSDAY

SWOD
EMOM - DEADLIFT
5X5 @ 85%

WOD - 5 ROUNDS
50 MTR SPRINT
15 GOBLET SQUATS     55/35
2 ROPE CLIMBS
15 HRPU




FRIDAY

SWOD
E90S - OHS
1X5 @ 65%
1X5 @ 75%
2X5 @ 85%
3X5 @ 90%

WOD - 7 ROUNDS
10 KB WALL BALL    55/35
10 HANG SNATCH    95/65
300 MTR ROW