911 CrossFit

This week at 911 CrossFit, 

COOPER CITY

AUG 1ST TO 6TH

HAPPY AUGUST!!!!

SATURDAY, AUGUST 6TH -  

9AM HITT CLASS - COACH NICOLE

9AM - MOBILITY CLASS WITH COACH DAVID.  PLEASE LET US KNOW IF YOU CAN MAKE IT TO RESERVE YOUR SPOT.

10AM CROSSFIT WOD

MONDAY

WARM UP

PVC PIPE / FLOOR STRETCHES

(COACH'S CALL)

SWOD

E2MOM - CLEAN AND JERK

3X8 @ 75% OF 1RM

WOD - 3 RDS

15 T2B

12 BURPEES

9 S2OH     135/105

THEN MAX DOUBLE UNDERS (OR SINGLES) IN 3 MINUTES

TUESDAY

SKILLS - 3 RDS

SKIN THE CAT  X 3

RING DIP  X 10

CANDLESTICK  X 10

PLANK WITH PLATE - 20/10 X 5

WOD - 4 RDS

2 MIN -  MAX KB SNATCH    55/35

         REST 2 MIN

2 MIN -  MAX ROW METERS

         REST 2 MIN

WEDNESDAY

WARM UP

PVC PIPE / FLOOR STRETCHES

(COACH'S CALL)

SWOD

BACK SQUAT

E2MOM

5X8 @ 75% OF 1RM

WOD

EMOM - 15 MINUTES

7 X SPRAWL SUMO KB DEADLIFT   55/35

2 X BACKWARD BEAR CRAWL        25 METERS

7 X SLAM BALL                              20/15

THURSDAY

WARM UP  3RDS

PVC PIPE / FLOOR STRETCHES

(COACH'S CALL)

SWOD

EVERY 90 SECONDS - STRICT PRESS

8 X 50%

6 X 60%

4 X 70%

2 X 80%

1 X 90%

WOD  10 RDS

SPRINT 25 MTRS

    5 TIRE FLIPS

SPRINT 25 MTRS

     15 KBS      70/55

FRIDAY

WARM UP

PVC PIPE / FLOOR STRETCHES

(COACH'S CALL)

SWOD

OHS

E2MOM

5X3@ 85% OF 1RM

WOD - FOR TIME

10 PUSH PRESS                   135105

25 PUSH UP

15 HANG POWER  CLEAN    135/105

25 PULL UP

20 BOX JUMP                        24/20

25 SIT UPS

25 DEADLIFTS                      135/105

BUY OUT - CALORIE ROW - YOUR AGE X2