Sunday, October 30, 2016

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



Sunday, October 23, 2016

THIS WEEK AT 911 CROSSFIT
OCTOBER 24TH - 28TH

SATURDAY, OCTOBER 29TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE


THANK YOU VERY MUCH TO EVERYONE WHO DONATED AND THOSE WHO PARTICIPATED IN BARBELLS FOR BOOBS THIS PAST SATURDAY!!! 
WE PASSED OUR GOAL BY OVER $300 AND HAD AN AMAZING CREW PARTICIPATE IN GRACE.

AN AWESOME SATURDAY, WITH AN AWESOME CREW.
AGAIN, THANK YOU ALLLLLLLLLLL VERY MUCH!! 



MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - FRONT SQUAT
8X5 @ 75%

WOD - 3RDS @ 5 MINUTES
7 SLAM BALLS            20/15
7 OHL                             45/25
7 BOX JUMP OVER     24/20
REST 2 MINUTES



TUESDAY

WARM  UP
PVD/FLOOR STRETCH

SWOD
EMOM - STRICT PRESS
8X5 @ 75%

WOD - 3 RDS
400 MTR RUN
10 TIRE FLIPS
200 MTR RUN
10 CLEAN & SQUAT    95/65






WEDNESDAY

WARM UP
PVC/FLOOR STRETCH



SWOD
EMOM - DEADLIFT
8X5 @ 75%



WOD - 3RDS
5 HSPU
10 WALL BALLS          20/14
15 T2B
5   OHS                           95/65                     
10 BURPEES
15 SUMO DL HP           70/55 (KB)







THURSDAY

WARM UP
PVC / FLOOR STRETCH


SWOD - SKILLS - 5X
L-SIT - 30 SECONDS
5 RING DIP & PULL UPS
10 HALLOW ROCK
** 3 MU


WOD - EMOM 12 MINS - 2,4,6 = ALL IN 1 MINUTE
2 DEADLIFT           135/105
4 JUMP SQUAT
6 KBS-R                   70/55








FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - CLEAN & JERK
5X5 @ 75%

WOD - ALL KETTLEBELLS - 55/35
20 KBS-A                  
25 PUSH UPS
20 CLEAN & JERK (10 PER ARM)
25 PULL UPS
20 SNATCH (10 PER ARM)
25 B-FLY SIT UPS
10 THRUSTER (RIGHT ARM)
25 DOUBLE UNDER (50 SINGLES)
10 THRUSTER (LEFT ARM)

*** BUY OUT 800 MTR RUN***


Sunday, October 16, 2016

THIS WEEK AT 911 CROSSFIT
OCTBOER 17TH - 21ST


SATURDAY, OCTOBER 22ND:

9AM - MOBILITY WITH COACH DAVID


10AM - BARBELLS FOR BOOBS WITH COACH NICOLE

(ANOTHER WOD TO FOLLOW)

REGSITER ONLINE @
HTTPS://FUNDRAISE.BARBELLS.FORBOOBS.ORG/TEAM/91789

$25 DONATION

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - OHS
8X3 @ 85%

WOD - 4 RDS
15 CLUSTERS                            95/65
1 ROPE CLIMB
200 MTR FARMERSWALK     55/35


TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - SPLIT JERK
8X3 @ 85%


WOD - 3 RDS
20 DEADLIFTS          185/135
RUN 200 MTRS
20 PULL UPS
RUN 400 MTR
WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - SNATCH SQUAT
8X3 @ 85%

WOD - 15 MIN AMRAP
21 WALL BALLS      20/14
21 HRPU
21 KBS-R                    70/55


THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - FLOOR BENCH PRESS
8X5 @ 65%

WOD - 3 RDS
ROW 250 MTRS
15 T2B
15 GOBLET SQUATS
REST 2 MINUTES



FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - BACK SQUAT
5X5 @ 75% 

WOD
10  HSPU
20  BURPEES
30  BOX JUMP         24/20
40  JUMP LUNGE   (20 PER LEG)
50  B-FLY SIT UP

50  DOUBLE UNDER (100 SINGLES)
40  PLANK TUCK
30  MOUTAIN CLIMBERS   (15 PER LEG)
20 CAL ROW
10 K2OE

10  HSPU
20  BURPEES
30  BOX JUMP         24/20
40  JUMP LUNGE    (20 PER LEG)
50  B-FLY SIT UP








Sunday, October 9, 2016

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










Sunday, October 2, 2016

THIS WEEK AT 911 CROSSFIT
OCTOBER 3RD - 7TH


SATURDAY, OCTOBER 7TH

9AM -  MOBILITY WITH COACH DAVIE

10AM - CLASS WITH COACH DAVID

*****************************************************************

SATURDAY, OCTOBER 22ND @ 10AM

!!! BARBELLS FOR BOOBS WITH COACH NICOLE!!!
 *** 30 CLEAN & JERKS ***

(ANOTHER WOD WILL FOLLOW)

REGISTER ONLINE @
https://fundraise.barbellsforboobs.org/team/91789

$25 DONATION

LET'S HELP WOMEN EVERYWHERE!!



MONDAY

WARM UP
PVD/ FLOOR STRETCH

SWOD
EMOM - BACK SQUAT
8X5 @ 75%

WOD - 5 RDS - COMPLEX
(5) REPS   
DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + PUSH PRESS  115/105
RUN 200 MTRS



TUESDAY

WARM UP
PVD/FLOOR STRETCH

SWOD
EMOM - SNATCH
8X5 @ 75%


WOD  - 3 RDS
20/10 X 5 - KBS-A               55/35
REST 1 MIN

20/10 X 5 - BURPEES
REST 1 MIN 



WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - OHS
8X5 @ 75%


WOD - AMRAP - CAP 20 MINUTES
15 T2B
15 JUMP SQUATS
15 HRPU
15 BOX JUMP         24/20

*** E5MOM- RUN 200 MTRS *** -  PICK UP REPS WHERE YOU LEFT OFF




THURSDAY

WARM UP
PVD/FLOOR STRETCH

SWOD
SKILLS

WOD - 3 RDS
400 MTR RUN
10 TIRE FLIPS
200 MTR RUN
10 SQUAT CLEANS         95/65         



FRIDAY

WARM UP
PVD/FLOOR STRETCH

SWOD
EMOM - DEADLIFT
8X5 @ 75%


WOD - 5RDS - CAP 25 MINS
20 KB SNATCH                                                45/25
20 GOBLET DEADLIFT HIGHPULL          70/55
20 KBS - SINGLE ARM                                  55/35
20 OHL - L&R LEG = 1 REP                         45/25
20 PULLUPS