THIS WEEK AT 911 CROSSFIT
SEPTMEBER 19TH - 23RD
SATURDAY, SEPTEMBER 24TH
9AM - MOBILITY WITH COACH DAVID
*** DEADLIFTS ***
*** DEADLIFTS ***
10AM - CLASS WITH COACH NICOLE
*** SUNDAY, SEPTEMBER 25TH ***
7:30AM OPTIME ONE CAUSE 5K AT MARKHAM PARK, SUNRISE!!!
COME BE PART OF THE SPECIAL COMPASS TEAM!!
REGISTER @ WWW.OPTIME5KRUN.COM
MONDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 85%
1 95%
1 @ 100+%
WOD
20 GOBLET SQUATS 55/35
20 HSPU
20 V-UPS
25 GOBLET SQUATS
25 HSPU
25 V-UPS
30 GOBLET SQUATS
30 HSPU
30 V-UPS
*** EVERY 3 MINUTES = 3, 6, 9...ETC. BURPEES (CAP 15 BURPEES)
20 GOBLET SQUATS 55/35
20 HSPU
20 V-UPS
25 GOBLET SQUATS
25 HSPU
25 V-UPS
30 GOBLET SQUATS
30 HSPU
30 V-UPS
*** EVERY 3 MINUTES = 3, 6, 9...ETC. BURPEES (CAP 15 BURPEES)
TUESDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
E2MOM - CLEAN AND JERK
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 85 %
1 @ 95%
WOD - 3 RDS
200 MTR FARMERS WALK 70/55
20 K2OE
20 RING DIP
20 MED BALL CLEAN 20/14
WEDNESDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
E2MOM - STRICT PRESS
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 85%
1 @ 95%
WOD
200 MTR RUN WITH PLATE 45/25
3 ROPE CLIMBS
400 MTR RUN (NO PLATE)
30 PUSH PRESS 95/65
200 MTR RUN WITH PLATE
50 DOUBLE UNDERS (100 SINGLES)
400 MTR RUN (NO PLATE)
30 OHS 95/65
THURSDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
SKILLS
WOD - 12 MIN AMRAP
50 JUMP SQUAT
40 HRPU
30 B-FLY SIT UP
*** BUY OUT 800 MTR ROW + 10 BURPESS ***
FRIDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
E2MOM - DEADLIFT
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 85
1 @ 95%
1 @ 100+%
WOD
10 WALL BALLS 20/14 - ALL WALL BALLS
25 KBS -A 55/35
20 WALL BALLS
25 T2B
30 WALL BALLS
25 BURPEES
40 WALL BALLS
25 PULL UPS
50 WALL BALLS
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