Sunday, June 18, 2017

THIS WEEK AT 911 CROSSFIT
JUNE 19TH - JUNE 23RD

SATURDAY, JUNE 24TH - 10AM CLASS WITH COACH RUBEN

MONDAY

SWOD
EMOM - BACK SQUAT
8X5 @ 75%

WOD - 3 ROUNDS
25 DEADLIFTS
25 WALL BALLS    20/14
25 JUMP OVER BAR
25 PULL UPS
400 MTR RUN



TUESDAY

SWOD
EMOM - SNATCH
8X5 @ 75%



WOD- 5 ROUNDS
3 ROPE CLIMBS
25 MTR TIRE DRAG
50 DOUBLE UNDERS



WEDNESDAY

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

*** MAX OUT SOON ***


WOD - 5 ROUNDS
10 CLUSTERS     95/65
ROW 20 CAL

THURSDAY

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


WOD - 12 MIN AMRAP
5, 10, 15, 20... 
BOX JUMP     24/20
SINGLE ARM - KBS-R    70/55


FRIDAY

SWOD
EMOM - SUMO DEADLIFT
8X5 @ 75%


WOD - 17 MIN AMRAP
10 PUSH PRESS                      95/65
10 BACKWARD LUNGES     95/65
10 B-FLY SIT UPS





Sunday, June 11, 2017

THIS WEEK AT 911 CROSSFIT
JUNE  12TH - JUNE 16TH

SATURDAY, JUNE 17TH - 10AM CLASS WITH COACH NICOLE


MONDAY

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


WOD
3 - 5- 7 MINUTES
5 BURPEE WALL BALLS   20/14
5 RING DIPS
5 PISTOLS (5 PER LEG)

**REST 2 MINUTES**



TUESDAY

SWOD
E90S - STRICT PRESS
8X8 @ 75%

WOD - 5 ROUNDS
10 CELAN & JERK      95/65
ROW 250 MTRS
RUN 200 MTRS

**REST 1 MINUTE**



WEDNESDAY

SWOD
EMOM - DEADLIFTS
8X5 @ 75%

WOD - 21-18-15-9-6-3
DEADLIFTS    135/105
PULL UPS
BB OHL             65/45


THURSDAY

SWOD - 3 ROUNDS
L-SIT - 30 SECONDS
HSH - 30 SECONDS
WALL SQUAT - 30 SECONDS
PLANK  - 30 SECONDS
SIDE PLANK - 30 SECONDS
HOLLOW HOLD - 30 SECONDS



WOD - 12 MIN AMRAP
7 DB KBS-R
7 KB FRONT SQUAT
7 KB PUSH PRESS

** BUY OUT - 400 MTR FARMERSWALK - 55/35 **


FRIDAY

SWOD
E90S - OHS
8X8 @ 75%

WOD - 15 MIN AMRAP
10 DIAMOND PUSHUPS
20 FLOOR BENCH PRESS
10 GOBLET SQUATS
20 SDLHP

** REST 3 MINUTES **

EMOM - 7 MINUTES
5 SNATCHES     95/65

Sunday, June 4, 2017

THIS WEEK AT 911 CROSSFIT
JUNE 5TH - JUNE 9TH

SATURDAY, JUNE 10TH - 10AM CLASS WITH COACH ANTHONY



MONDAY


SWOD
E90S - BACK SQUAT
1X5 @ 75%
2X5 @ 80 %
3X5 @ 85%

WOD - 3 ROUNDS
50 MTR BEAR CRAWL
20 KBS-R                                                    70/55
20 RING DIPS
20 KB OHL - 2 KB & 10 PER LEG         35/20

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



TUESDAY

SWOD
MAX - PUSH PRESS
20 MINUTES

WOD - 21 MIN AMRAP
50 DU
25 SIT UPS
50 DU
25 PULL UPS
50 DU
25 PUSH UPS



WEDNESDAY

SWOD
E90S - DEADLIFT
1X5 @ 75%
2X5 @ 80%
3X5 @ 85%


WOD -  FT  - 40 REPS FOR ALL W/ 45LBS
400 MTR RUN
BACK SQUAT
PUSH PRESS
400 MTR RUN
FRONT SQUAT
PUSH JERKS
400 MTR RUN
HANG CLEAN
HANG SNATCH



THURSDAY

SWOD
TURKISH GET UP

WOD - 17 MIN AMRAP
5 BURPEE OVER ROW
10 DB PUSH UP / PULL ROW     35/20
20 CAL ROW
35 ROPE WARS (TOTAL)



FRIDAY

SWOD
E2MOM - SNATCH & HANG SNATCH
1X5 @ 75%
2X5 @ 80%
3X5 @ 85%


WOD - 10 ROUNDS - 25 MIN CAP
10 WALL BALLS    20/14
10 T2B
10KBS-A                    55/35
5 WALL WALK







Sunday, May 28, 2017

THIS WEEK AT 911 CROSSFIT
MAY 29TH - JUNE 2ND


 SATURDAY, JUNE 3RD - 10AM CLASS WITH COACH NICOLE 


MONDAY

OPEN GYM 8-11am

!!!MEMORIAL DAY!!!
THANK YOU, VERY MUCH!!! 


HERO(S) WOD - CLASS @ 10AM WITH COACH NICOLE


TUESDAY

SWOD
EMOM - PUSH PRESS
1X5 @ 55%
2X5 @ 65%
3X5 @ 75%
1X5 @ 85%
2X5 @ 75%
3X5 @ 65%


*** MAX OUT NEXT WEEK - PUT OFF 1 WEEK BC HERO WOD ***


WOD - 12MIN AMRAP
20 KBS-R - SINGLE   (10 PER ARM)     55/35
10 BURPEE PULL UP
5 HSPU

*** BUY OUT - 800 MTR RUN W/ MED BALL    20/14 ***



WEDNESDAY

SWOD
EMOM - SQUAT CLEAN
1X5 @ 55%
2X5 @ 65%
3X5 @ 75%
1X5 @ 85%
2X5 @ 75%
3X5 @ 65%


WOD - 5 RDS
15 SNATCH                   95/65
25 K2OE
15 STEP UP - W/ BB     65/45



THURSDAY

SWOD
EMOM - BENCH PRESS
1X5 @ 55%
2X5 @ 65%
3X5 @ 75%
1X5 @ 85%
2X5 @ 75%
3X5 @ 65%


WOD - 10 RDS
50 MTR SPRINT
15 KBS-A       55/35
5 TIRE FLIP

FRIDAY

SWOD
EMOM - OHS
8X3@ 85%


WOD - 20 MIN AMRAP
BUY IN - 100 MTR DB LUNGE      35/20

10 KB-R WALL BALL     55/35
10 JUMP SLAM BALL                20/15
10 FRONT SQUAT           95/65




Sunday, May 21, 2017

THIS WEEK AT 911 CROSSFIT
MAY 22ND - MAY 26TH

SATURDAY - MAY 27TH - 10 AM CLASS WITH COACH NICOLE 


MONDAY

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


WOD - 30 -20 - 10
BACK SQUAT             135/115
BENCH PRESS            95/65
STRICT PULL UPS



TUESDAY

SWOD
E90S - PUSH PRESS
8X3 @ 85%


WOD
800 MTR RUN
50 CLEAN & JERK   95/65
50 WALL BALLS       20/14
50 T2B
800 MTR RUN


WEDNESDAY

SWOD
E90S - DEADLIFT
8X3 @ 85%

WOD - 12 MIN AMRAP
5 DEADLIFT                  185/135
5 BOX JUMP OVER      24/20
5 PUSH UP

*** BUY OUT - 5 MIN  - JUMP SLAM BALL    20/15 ***



THURSDAY

SKILLS - 3 ROUNDS
L-SIT - 30 SECONDS
HSH - 30 SECONDS
20/10 X 5 PLANK
50 RUSSIAN TWIST W/  WEIGHT
15 SIDE PLANK DIPS

WOD - 17 MIN AMRAP
200 MTR RUN
1 ROPE CLIMB
10 KBS-A               55/35
1 ROPE CLIMB
10 DB LUNGE       55/35


FRIDAY

SWOD
E90S - SNATCH
8X3 @ 85%

WOD - 20 REPS - FT 
KBS-R BURPEES
FW - 200 MTRS
KB THRUSTER 
FW - 200 MTRS
KB GOBLET SQUAT
FW - 200 MTRS
KB SNATCH
FW - 200 MTRS
KB HIGH PULL



Sunday, May 14, 2017

THIS WEEK AT 911 CROSSFIT
MAY 15 - MAY 19TH

SATURDAY - MAY 20TH - 10AM CLASS WITH COACH ANTHONY

MONDAY

SWOD
E2MOM - FRONT SQUAT
5X8 @ 75%

WOD - 12 MINUTES
15 KB OHL                 55/35
15 HANG CLEAN     95/65
15 SDLHP                  95/65


BUY OUT - 2000 MTR ROW


TUESDAY

SWOD
20 MINUTES - MAX STRICT PRESS

WOD - 10 ROUNDS
5 BURPEES
10 KBS-A                         55/35
15 GOBLET SQUATS   55/35


WEDNESDAY

SWOD
E90S - CLEANS
1X5 @ 65%
2X5 @ 70%
3X5 @ 75%

WOD - 8 MIN AMRAP X 2
1  DEADLIFT
3 SQUAT CLEAN
5 PUSH JERK
1 ROPE CLIMB

REST 2 MINUTES - REPEAT

THURSDAY

SWOD
E2MOM - BENCH PRESS
5X8 @ 75%

WOD - 3 ROUNDS
21 WALL BALLS     20/14
14 SNATCH              95/65 
7 OHS                        95/65
RUN 200 MTRS


FRIDAY

SWOD
E90S - SUMO DEADLIFT
5X5 @ 75%

WOD
100 K2E
90 MOUNTAIN CLIMBERS
80 SIT UPS
70 PUSH UPS
60 BOX JUMP     24/20
50 PUSH PRESS    65/45
40 PULL UPS
30 RING DIPS
20 JUMP SQUAT
10 HSPU





Monday, May 8, 2017

THIS WEEK AT 911 CROSSFIT
MAT 8TH - 13TH

SATURDAY - MAY 14TH - 10AM - CLASS WITH NICOLE 



MONDAY

SWOD
EMOM - BACK SQUAT
8 X3 @ 85%

WOD - 20 MIN AMRAP
10 SQUAT SNATCH    95/65
3 ROPE CLIMB
200 MTR RUN




TUESDAY

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

WOD - 5 RDS
15 PULL UPS
10 SUMO KB HP    55/20
5 THRUSTERS   115/95

BUY OUT - 3X
15 SHOULDER SLAPS + 25 OPP ARM/LEG ABS



WEDESDAY


SWOD
E2MOM - DEADLIFT
5 X 5 @ 75%

WOD 17 MIN AMRAP
10 WALL BALL      20/14
10 KBS-A                   55/35
10 DL                         135/115
10 HRPU
50MTR BACKWARD BEAR CRAWL



THURSDAY


SWOD
E2MOM - CLEAN & JERK 
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 85%


WOD
10-9-8-7-6-5-4-3-2-1
T2B
1-2-3-4-5-6-67-8-9-10
 CLEAN & SPLIT JERK   95/65




FRIDAY

SWOD
EMOM - OHS
8 X 3 @ 80%


WOD
500 MTR ROW
25 PULL UPS
20 KBS-R             70-55
15 OHS                  95/65
10 BURPEE DB BOX STEP UP    35/20
RUN 400 MTR W/ MED BALL    20/14
10 BURPEE DB BOX STEP UP     35/20
15 OHS
20 - KBS-R 
25 PULL UPS
500 MTR ROW