Sunday, April 23, 2017

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


SATURDAY, APRIL 29TH - SPARTAN RACE, AMELIA EARHART PARK - 9:30AM

10AM CLASS WITH COACH DEBBIE

SUNDAY, APRIL 30TH - FEED 1 MILLION, NSU @ 9:15AM - 10:45AM
***ARRIVE AT 9AM!! ***
(MORE DETAILS TO COME THIS WEEK.....)


MONDAY

SWOD
E90S - FRONT SQUATS
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85% 
2 X 1 @ 95%

*** MAX OUT NEXT WEEK ***

WOD - 3 ROUNDS
10 CLUSTERS
1 ROPE CLIMB
200 MTR RUN


BUY OUT - 250 B-FLY SIT UPS



TUESDAY

SWOD
EMOM - STRICT PRESS
8 X 3 @ 85%


WOD - 17 MIN AMRAP
400 MTR RUN
15 PULLUPS
50 DOBLE UNDER / 100 SINGLES
15 HRPU



WEDNESDAY

SWOD
EMOM - SQUAT CLEAN
8 X 3 @ 85%

WOD - 25 MIN CAP
***50 REPS - 95/65***

BENCH PRESS
BACK SQUAT
DEADLIFT
SNATCH


THURSDAY

SKILLS - 3 ROUNDS
35 HOLLOW ROCK
35 SUPERMAN
35 OPPOSITE ARM/LEG
35 ANKLE CLAPS
30 SEC - L SIT

WOD
ROW 1000 MTRS
21 T2B
21 BURPEE BOX JUMP    24/20
ROW 750 MTRS
15 T2B
15 BURPEE BOX JUMP
ROW 500 MTRS
9 T2B
9 BURPEE BOX JUMP
ROW 250 MTRS


FRIDAY

SWOD
E2MOM - HANG CLEAN & JERK
5 X 8 @ 75%

WOD
150 WALL BALLS          20/14
75 KBS-A                           55/35
50 OHL                               45/25
25 RING DIP




Sunday, April 16, 2017

THIS WEEK AT 911 CROSSFIT
APRIL 17 - APRIL 21ST

SATURDAY - APRIL 22ND - FT. LAUDERDALE BEACH WOD AT 9:30!!!!

*** BE ON TIME!! ***
BRING SUNSCREEN, TOWELS, TENTS, CHAIRS, AND FOOD/DRINKS YOU WOULD LIKE FOR AFTER :))

PARK AT FT. LAUDERDALE BEACH PARKING AT 1000 SEABREEZE BLVD
*** PARK AT THE FARTHEST SOUTH POSSIBLE - YOU WILL HIT A DEAD END!! ***



MONDAY

SWOD
E90S - BACK SQUAT
5X8 @ 75%     


HERO WOD - JOSH
                                                              

Joshua Hager
United States Army, killed Thursday February 22 2007
in Ar Ramadi, Iraq.

21 OHS
42 PULL UPS
15 OHS
30 PULL UPS
9 OHS
18 PULL UPS


                                                                           
TUESDAY

SWOD
E2MOM - HANG CLEAN
5 X 8 @ 75%


WOD - 7 ROUNDS
4 HSPU
8 POWER CLEANS       115/75
12 BOX JUMP    24/20
                                        
                                              



WEDNESDAY


SWOD
MAX DEADLIFT


WOD - MAX ROUNDS - 15 MIN CAP
EMOM OR TILL FAILURE

3 PUSH JERK

ADD 5-10 LBS EACH ROUND

*** BUY OUT - 800 MTR RUN + 3 ROPE CLIMBS ***
                                                                       




THURSDAY

SWOD
5 X 8 @ 65%
FLOOR BENCH PRESS & DB ROW

WOD - 17 MIN AMRAP
25 KBS-R                  70/55
50 DOUBLE UNDER / 100 SINGLES
15 TIRE FLIPS


                                                                               





FRIDAY

SWOD
EMOM - HANG SNATCH
8 X 5 @ 75%

WOD 5 ROUNDS
7 FRONT SQUATS         115/75
RUN 400 MTRS
14 KBS-A                        55/35
RUN 200 MTRS
21 DEADLIFTS             135/115





Sunday, April 9, 2017

THIS WEEK AT 911 CROSSFIT
APRIL 10TH - 14TH

SATURDAY, APRIL 11TH - 10AM CLASS - COACH NICOLE

*** REGISTER TODAY FOR APRIL 22ND BEACH WOD!!!! ***


COACH'S SCHEDULES

COACH NICOLE
MONDAY, WEDNESDAY, THURSDAY, FRIDAY - ALL AM & ALL PM

TUESDAY - 430 & 530PM



MONDAY

SWOD
E90S - FRONT SQUAT

1 X 5 @ 80%2 X 5 @ 85%
3 X 3 @ 90%

WOD

MAX 4 MINUTES
5 MANMAKERS
10 PISTOLS (5 PER LEG)
15 SIT UPS

REST 2 MINUTE

MAX 8 MINUTES
20 CAL ROW
20 DOUBLE UNDERS (40 SINGLES)
20 SIT UPS

REST 2 MINUTES

MAX 12 MINUTES
30 PUSH PRESS             95/65
30 GOBLET SQUATS    55/35
30 SIT UPS






TUESDAY

SWOD
E2MOM - CLEAN & JERK
8 @ 55%
6 @ 65%
4 @ 70%
2 X 2 @ 80%
2 X 1 @ 85%


WOD - 5 ROUNDS
25 MTR BEAR CRAWL
25 KB SNATCH                         35/20
25 MRT BROAD JUMP
25 KBS-R                                    70/55






WEDNESDAY

SWOD
E2MOM - OHS
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85%
3 X 1 @ 90%


WOD - 20 MINUTE AMRAP - 115/75
3 CLEANS                      
5 THRUSTERS
7 BACK SQUAT
RUN 200 MTRS







THURSDAY

SWOD
TURKISH GETUP


WOD
50 ELBOW/UP PLANKS
RUN 400 MTRS
75 T2B
RUN 800 MTRS
100 WALL BALLS
ROW 1200 MTRS






FRIDAY

SWOD
E2MOM - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85%
3 X 1 @ 95%



*** MAX OUT NEXT WEEK ***



WOD
RUN 200 MTRS
25 PULL UPS
25 PUSH UPS
RUN 200 MTRS
50 DEALIFTS
50 BOX JUMPS
RUN 200 MTRS
25 PULL UPS
25 PUSH UPS
RUN 200 MTRS




Sunday, April 2, 2017

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

SATURDAY, APRIL 4TH - 10AM WITH COACH NICOLE

***************** SPECIAL COMPASS BEACH WOD **************
APRIL 22ND - 9:30AM @ FT. LAUDERDALE BEACH PARK
REGISTER WITH COACH NICOLE
$20 DONATION FOR SPECIAL COMPASS
****************************************************************



MONDAY

SWOD
BACK SQUAT MAX - 20 MINUTES



WOD - 3 ROUNDS
800 MTR RUN
25 OHS           95/65
400 MTR FARMERSWALK
                                                                            

TUESDAY

SWOD
EMOM - PUSH PRESS
8 X 5 @ 80%



WOD - 3 ROUNDS
15 RING DIP
20 FLOOR BENCH PRESS       95/65
25 BURPEE OVER BAR
20 WALL BALLS                         20/14
15 KBS-R                                      70/55
                                                                          

WEDNESDAY

SWOD
E90S - DEADLIFTS
1 X5 @ 75%
2 X 5 @ 85%
3 X 3 @ 90%


WOD - FOR TIME   115/75
40 DEADLIFTS
30 FRONT SQUATS
20 SOH

REST 3 MINUTES

REPEAT


                                                                        




THURSDAY

SKILLS - 15 MINUTES
KIP
HSPU
PUSH PRESS VS JERK
SKIN THE CAT



WOD - 7 MIN ARMRAP X 3
7 HRPU
7 SIT UPS
7 PULL UPS

REST 2 MINUTES

                                                                                


FRIDAY

SWOD
E2MOM - SNATCH
5 X 8 @ 80%


WOD
10 BOX JUMP                 24/20
20 BURPEES
30 T2B
100 DOUBLE UNDERS / SINGLES (200)
30 T2B
20 BURPEES
10 BOX JUMP

BUY OUT - 2 ROPE CLIMBS + 500 MTR ROW X 5





Monday, March 27, 2017

THIS WEEK AT 911 CROSSFIT
MARCH 27TH - MARCH 31ST


MONDAY, MARCH 27TH - OPEN HOUSE PARTY 5-8PM





COACH'S SCHEDULES:
ALL AM & PM CLASSES -
MONDAY, WEDNESDAY, THURSDAY, FRIDAY - COACH NICOLE

TUESDAY -
ALL AM - COACH NICOLE
430 & 530PM - COACH NICOLE
630 & 730PM - COACH JIM

SATURDAY, APRIL 1ST  - 10AM - COACH NICOLE




MONDAY

SWOD
E90S - BACK SQUAT
1 X 5 @ 80%
2 X 5 @ 85%
3 X 3 @ 90%


WOD - 3 ROUNDS
AIR SQUATS - 75/50/25
PULL UPS - 50/25/15
RING DIPS - 20/15/10

                                                                                   






TUESDAY

SWOD
E90S - STRICT PRESS
 8 X 5 @ 75%


WOD
RUN 200 MTRS W/ MED BALL          20/14
30 BURPEES
RUN 200 MTR W/ MED BALL
30 BARBELL ROW                              65/45
RUN 200 MTR W/ MED BALL
30 PUSH PRESS                                    95/65
RUN 200 MTR W/ MED BALL
30 KBS-R                                                70/55

                                                                



WEDNESDAY

SWOD
E2MOM - POWER SQUAT CLEAN
1 X 5 @ 75%
2 X 5 @ 85%
3 X 3 @ 90%


WOD
EMOM - 5 MINUTES
3 C&J @ 80%

REST 1 MINUTE

5 MINUTES -
1 MINUTE - MAX DEADLIFT @ 75%

REST 1 MINUTE

BUY OUT: 400 MTR FARMERSWALK      55/35

                                                                                 


THURSDAY

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85%

WOD - 17 MIN AMRAP
3 ROPE CLIMBS
25 MTR TIRE DRAG
25 KBS-A                          55/35
SPRINT 50 MTRS

                                                                        

FRIDAY

SWOD
E90S - OHS
1 X 5 @ 75%
2 X 5 @ 85%
3 X 3 @ 90%

WOD - 10 ROUNDS
30 DOUBLE UNDERS / 60 SINGLES
15 T2B
5 HSPU


Sunday, March 19, 2017

THIS WEEK AT 911 CROSSFIT
MARCH 20 - MARCH 24TH

SATURDAY, MARCH 25TH
9AM - 17.5 JUDGING  *** PLEASE SCHEDULE AHEAD OF TIME ***
10AM - CLASS WITH COACH NICOLE





MONDAY

SWOD
E90S - FRONT SQUAT
3 X 8 @ 85%


WOD - 4 ROUNDS
20 WALL BALLS                  20/14
20 BACK SQUATS                95/65
400 MTR RUN

BUY OUT:  5 ROPE CLIMBS + 20 PLANK TUCK + 40 SUPERMAN + 60 CRUNCHES

                                                           

TUESDAY

SWOD
E90S - POWER CLEAN AND PUSH JERK
5X8 @ 85%

WOD - 17 MIN AMRAP
5 BURPEE + PULL UP + K2E
5 BOX JUMP                                     24/20
5 HRPU
5 PISTOL (PER LEG)

BUY OUT: 10 X 20/10 DOUBLE UNDER / SINGLES
         
                                                                             

WEDNESDAY

SWOD
E90S - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%


WOD - 3 ROUNDS - 25 MIN CAP
200 MTR FARMERS WALK
25 B-FLY SIT UPS
25 AIR SQUATS
25 T2B
25 OHL                    45/35
25 SLAM BALL
                                                                            


THURSDAY

SWOD
E2MOM - SQUAT SNATCH
8X 5 @ 75%

WOD - 15 MINUTES (5 ROUNDS)
30 SECONDS - KB-SNATCH                35/20
    REST 30 SECONDS
30 SECONDS - KB - THRUSTER        35/20
    REST 30 SECONDS
30 SECONDS - KB-RUSSIAN              70/55
     REST 30 SECONDS

*** DB'S ARE OK FOR SNATCH AND TRUSTERS ***

BUY OUT: 800 MTR RUN OR ROW 1000 MTRS



FRIDAY

17.5!!  :))

LAST WEEK OF OPEN GAMES
*** DON'T FORGET TO SUMBIT YOUR SCORE BY MONDAY @ 7:30PM!! ***





10 ROUNDS - FOR TIME
9 THRUSTERS
35 DOUBLEUNDERS

MEN - 95LBS
WOMEN - 65LBS

Sunday, March 12, 2017

THIS WEEK AT 911 CROSSFIT
MARCH 13TH - MARCH 17TH


SATURDAY, MARCH 18TH

10AM - CLASS WITH COACH ANTHONY

MONDAY

SWOD
E2MOM -BACK SQUAT
5X8 @ 80%

WOD - 4 ROUNDS
10 DEADLIFT
200 MTR RUN
10 POWER CLEAN
200 MTR RUN
10 FRONT SQUAT
200 MTR RUN


BUY OUT: 2 ROUNDS - 25 B-FLY SIT UPS, 25 HRPU, 25 ELBOW + HAND PLANKS



TUESDAY

SWOD
E90S - PUSH PRESS + JERK

3 PUSH PRESS  + 1 JERK @ 75%
2 PUSH PRESS + 2 JERK @ 80 %
1 PUSH PRESS + 3 JERK @ 85%
2 PUSH PRESS + 2 JERK @ 80%
3 PUSH PRESS + 1 JERK @ 75%


WOD - 4 ROUNDS

1 MINUTE
MAX PULL UPS

         REST 30 SECONDS

1 MINUTE
MAX T2B
      
          REST 30 SECONDS

2 MINUTES
MAX ROW

         REST  30 SECONDS

BUY OUT ABS:  SIDE PLANK HOLD - 5 X 20/10  + HOLLOW HOLD 5 X 10/5

 WEDNESDAY

SWOD

E2MOM - HANG CLEAN + HANG SQUAT CLEAN
3 X 5 @ 75%
2 X 5 @ 80%
1 X 5 @ 85%

WOD - 17 MINUTE AMRAP
25 DB LUNGES          35/20LBS
15 RING DIP
25 WALL BALLS       20/14
15 KBS-RUSSIAN      70/55


THURSDAY

SKILLS - 3 ROUNDS
L-SIT - 30 SECONDS
HSH - 30 SECONDS
20 HOLLOW ROCK
20 SUPERMAN
20 CRUNCHES


WOD
800 MTR RUN
5 HRPU
10 SQUAT SNATCH                95/65
15 BURPEES OVER BAR
400 MTR RUN
15 BURPEES OVER BAR
10 SQUAT SNATCH                95/65
5 HRPU
800 MTR RUN



FRIDAY

17.4!!!  :))
DON'T FORGET TO SUBMIT YOUR SCORE BY MONDAY, BEFORE/BY 7:59PM!! ***