911 CrossFit

THIS WEEK AT 911 CROSSFIT

OCTOBER 31ST - NOVEMBER 4TH

SATURDAY, NOVEMBER 5TH

9AM - THERE WILL NOT BE A MOBILITY CLASS

9AM - 10:30AM - CAPOEIRA CLASS WITH COACH BATUNIDOS

        *** $10 FOR MEMBERS & $15 FOR NON MEMBERS ***

10:30AM - REGULAR WOD WITH COACH BATUNIDOS 

      

MONDAY

*** DRESS UP FOR HALLOWEEN!!  - OR BURPEES WILL BE ADDED  ;)) ***

WARM UP

PVC/ FLOOR STRETCH

SWOD
E2MOM - BACK SQUAT
5X5 @ 85%

WOD - 5 RDS - 5,4,3,2,1
SQUAT CLEAN       95/65
SPLIT JERK            95/65
OHS                           95/65

*** BUY OUT - ROW 1000 MTRS + 3 ROPE CLIMBS ***

TUESDAY

WARM UP

PVC/ FLOOR STRETCH

SWOD
E2MOM - PUSH PRESS
5X5 @ 85%

WOD - 3 RDS
RUN 200 MTRS
10 BOX JUMP BURPEES      24/20
15 KBS-A                                  55/35
  ***REST 90 SECONDS

*** BUY OUT - 2 MINS LATER -  EMOM - 6X3 @ 65% SNATCHES ***

WEDNESDAY

WARM UP

PVC/ FLOOR STRETCH

SWOD

E2MOM - CLEAN
5X5 @ 85%

WOD - LADDER  - 15 MINUTES OR UNTIL FAILURE 
3X - DEADLIFTS  - START @  135/105
RUN 200 MTRS

*** ADD 10LBS UNTIL 15 MINUTES/FAILURE ***

THURSDAY

WARM UP

PVC/ FLOOR STRETCH

SWOD - SKILLS - 5X
10 KIP
20 ARCH ROCK
3 SPRINT 50 MTRS - BUMPER TO BUMPER

WOD
1 MIN -    MAX FRONT SQUAT          95/65
  ** REST 30 SECONDS
1 MIN -    MAX PULL UPS  
  ** REST 30 SECONDS
2 MINS -  FRONT SQUAT
  ** REST 30 SECONDS
2 MINS -  MAX PULL UPS
  ** REST 30 SECONDS
3 MINS -  FRONT SQUAT
  ** REST 30 SECONDS
3 MINS -  MAX PULL UPS

FRIDAY

WARM UP

PVC/ FLOOR STRETCH

SWOD

E2MOM - BENCH PRESS
8X8 @ 65%% + 5 PUSH UPS

WOD - 21 -15- 9
21 WALL BALLS                        20/14
21 HRPU
ROW 750 MTRS

15 T2B               
15 HRPU
ROW 500 MTRS

9 STRICT PRESS                       95/65
9 HRPU
ROW 250 MTRS