Sunday, September 25, 2016

THIS WEEK AT 911 CROSSFIT
SEPTEMBER 26 - OCTOBER 1ST


*** OCTOBER 1ST - THERE WILL NOT BE A MOBILITY CLASS  ***

10AM - CLASS WITH COACH ANTHONY


SATURDAY, OCTOBER 1ST

GOLIATH GAUNTLET 5K OBSTACLE RACE
SHERIDAN HOUSE
1700 S. FLAMINGO ROAD, DAVIE 33325

*** IF YOU ARE SIGNED UP, ARRIVE AT 9:00AM *** 
PARKING IS LIMITED - TRY TO CARPOOL


OPTIME ONE CAUSE 5K
THANK YOU, EVERYONE WHO CAME OUT TO SUPPORT SPECIAL COMPASS AND THESE AMAZING ATHLETES!!!

MONDAY

WARM UP
PVC/FLOOR

SWOD
EVERY 90 SECONDS - FRONT SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%

WOD

10 OHS
1 ROPE CLIMB
15 V-UPS
2 ROPE CLIMBS
20 SLAM BALL
3 ROPE CLIMBS
400 MTR RUN
TUESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
EVERY 90 SECONDS - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD
30-20-10
THRUSTERS                  95/65
DOUBLE UNDERS
KBS-R                              70/55


WEDNESDAY 


WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - CLEANS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD - 3 RDS
800 MTR RUN
15 T2B
12 BURPEES



THURSDAY

WARM UP
PVC/FLOOR

SWOD
E2MOM - BENCH PRESS + PUSH UPS
5 X 8 @ 75% + 5 PUSH UPS

WOD - 12 MIN CAP
1, 2, 3, 4, 5 +     PULL UPS
2, 4, 6, 8 +         GOBLET SUMO SQUATS      55/35
3, 6, 9, 12 +       LEG RAISE (RIG)




FRIDAY


WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD
ROW 250 MTRS
    10 CLEAN AND JERK          115/95
    10 HRPU
    10 DEADLIFT                        185/135
ROW 250 MTRS
    20 K2E
    20 BOX JUMP                        24/20
    20 KBS-A                                 55/35
ROW 250 MTRS
    30 OHL                                    45/25
    30 DIPS
    30 SIT UPS




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