911 CrossFit

THIS WEEK AT 911 CROSSFIT

OCTOBER 10TH - 14TH

SATURDAY,  OCTOBER 15TH:

9AM - MOBILITY WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE

SATURDAY, OCTOBER 22ND @ 10AM

!!! BARBELLS FOR BOOBS WITH COACH NICOLE

*** 30 CLEAN AND JERKS ***

(ANOTHER WOD TO FOLLOW)

REGISTER ONLINE @

HTTPS://FUNDRAISE.BARBELLSFORBOOBS.ORG/TEAM/91789

$25 DONATION

LET'S HELP WOMEN EVERYWHERE!!! 

MONDAY

WARM UP

PVC/FLOOR STRETCH 

SWOD

E2MOM - FRONT SQUAT

5X8 @ 85%

WOD -  20 MINS

5 OHS         95/65

10 T2B
REST 30 SECONDS

BUY OUT: 800 MTR RUN OR 1000 MTR ROW

TUESDAY

WARM UP
PVC/FLOOR STRETCH 

SWOD
E2MOM - POWER CLEAN
5X8 @ 85%

WOD - AMRAP 20 MINS
20X  KBS-A                      55/35
3X   ROPE CLIMB
400 MTR RUN - WITH KEG/SAND BAG 

WEDNESDAY

WARM UP
PVC/FLOOR STRETCH 

SWOD
E2MOM - PUSH PRESS
5X8 @ 85%

WOD - 25 MIN CAP
50 WALL BALLS                                20/14
50 BURPEE OVER BAR
50 OHL   - L & R = 1 REP                 45/25
50 DOUBLE UNDERS (100 SINGLES)
50 BOX JUMP                                    20/14           

THURSDAY

WARM UP
PVC/FLOOR STRETCH 

SWOD
SKILLS

WOD - 3 RDS - 25 MIN CAP
BUY IN: 800 MTR RUN

5X  SPRINT BUMPER TO BUMBER - 10 PUSH UPS @ BUMBER
7X  TIRE FLIPS
400 MTR RUN 

FRIDAY

WARM UP
PVC/FLOOR STRETCH 

SWOD
E2MOM - DEADLIFTS
5X8 @ 85%


WOD - CAP 25 MINS - 
10 SNATCHES
20 PULL UPS
30 BACK SQUAT
40 SLAM BALL
50 HRPU
60 LEG RAISE (RIG)
70 JUMP SQUAT
80 KBS- R
90 DOUBLE UNDERS (180 SINGLES)
100 SIT UPS