911 CrossFit

THIS WEEK AT 911 CROSSFIT   03/02 - 03/06

Upload your CrossFit games scores for 15.1!

                                           Monday 3-2-15

1) dynamic warm up

2) 15 min emom

- odd three position clean

- even 10 burpee over bar

3) 50sec on 10sec off 

-jumping jacks

-air squats

-broad jumps

-burpee

-mountain climbers 

-push ups

-sit ups           x3

                                         Tuesday 3-3-15

1) speed and agility warm up. Ladder

2) clean grip dead lifts 5x3

5-@65% 5-@75% 5+@85%

21-15-9

Pull-ups

Dead lifts 185/155

800m run cash out

                                     

                                      Wednesday 3-4-15

1) warm up 

-10 wall balls, 10 burpees, 10 pull-ups 

-10 wall walks, 500m row, 20 air squats x3

(Not for time, unbroken work on perfect form)

2) 5x3 bench press

5-@65% 5-@75% 5+-85%

3) 40 burpees for time

                                        Thursday 3-5-15

1) speed agility warm up

2) handstand progression and work for 30 min

3) 4rds for time 

12 kb swings

12 burpees

400 m run

                                             Friday 3-6-15

1) Q&A  open wod 15.2

2) warm-up.  +  Heats by class

             March 14th we will start a mobility / gymnastics class at 9AM
This week marks the official start for friends to try out on regular classes with small modifications until they learn the fundamentals.