Sunday, November 26, 2017

THIS WEEK AT FIT 5

NOVEMBER 27TH - DECEMBER 1ST

SATURDAY, DECEMBER 2ND - 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD
EMOM - FRONT SQUAT
8X5 @ 75%

***3 SECONDS DOWN, SHOOT UP***

WOD - 3 ROUNDS
75 JUMP SQUATS
25 HSPU
25 PULL UPS

PLANK HOLD - 1 MINUTE X 5 - 1 MINUTE REST EACH ROUND


TUESDAY

SWOD
E2MOM - CLEAN & JERK
8 @ 55%
4 @ 65%
6 @ 75%
2 @ 80%
1 @ 85%


WOD - EMOM - 21 MINUTES
MIN 1 -ROW 12 CALORIES
MIN 2 - 10 HANG CLEANS          125/105
MIN 3 - 20 DOUBLE UNDERS

WEDNESDAY

SWOD
EMOM - BENCH PRESS
8 @ 55%
4 @ 65%
6 @ 75%
2 @ 80%
1 @ 85%


WOD - 8 ROUNDS
4 HANG POWER SNATCH      135/85
RUN 200 MTRS




THURSDAY

SWOD

WOD
CROSSFIT LIFTOFF

MAX LIFT OF... ???



FRIDAY

SWOD
EMOM - OHS
8X5 @ 75%

WOD
ROW 800 MTRS
20 HRPU
20 THRUSTERS    155/105
20 HRPU
20 DEADLIFTS      225/135
20 HRPU
20 BURPEE BOX JUMP OVER    24/20
20 HRPU
RUN 800 MTRS

R












Monday, November 20, 2017

THIS WEEK AT  911 CROSSFIT

NOVEMBER 20TH - NOVEMBER 24TH

SATURDAY, 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD
EMOM - BACK SQUAT
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%


WOD - 3 ROUNDS
4MIN AMRAP - 95/65
15 FRONT SQUAT
10 SDLHP
5 BURPEES
*** REST 2 MINUTES ***


TUESDAY

SWOD 
E2MOM - CLEAN & JERK
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

WOD - 2O MIN AMRAP
ROW 250 MTRS
10 PUSH PRESS      155/135
20 B-FLY SIT UPS


WENDESDAY

SWOD
E90S - BENCH PRESS
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%


WOD - 5 ROUNDS
10 DEADLIFTS      155/135
10 SNATCHES        95/65
10 HSPU


THURSDAY

10AM CLASS WITH COACH NICOLE

HERO WOD

HAPPY THANKSGIVING!!!


FRIDAY

SWOD
EMOM - HANG SNATCH
8X3 @ 80%

WOD - 3 ROUNDS

HANG FROM RIG FOR UP TO 6 MINUTES

MOMENT YOU FALL;

800 MTR RUN
30 HRPU
30 GOBLET SQUATS

Sunday, November 12, 2017

THIS WEEK AT 911 CROSSFIT
NOVEMBER 13TH - NOVEMBER 17TH

SATURDAY, NOVEMBER 18TH - 10AM WITH COACH NICOLE


MONDAY

SWOD
EMOM - FRONT SQUAT
1X5 @ 60%
2X5 @ 70%
3X5 @ 80%

WOD
30 OHS                115/95
15 PULL UPS
20 OHS 
25 PULL UPS 

BUY OUT - 
RUN 800 MTRS
REST 3 MINUTES
RUN 800 MTRS

TUESDAY

SWOD
EMOM - CLEAN & JERK
8X3 @ 85%

WOD - 20 MIN AMRAP
20 CAL ROW
15 RING DIPS
10 TURKISH GET-UP    50/35



WEDNESDAY

SWOD
EMOM - BENCH PRESS
8X3 @ 85%

WOD - TABATA 20/10X5
BACK SQUAT   95/65
REST 1 MINUTE


HANDSTAND HOLD

REST 1 MINUTE

L-SIT
REST 1 MINUTE

KBS- A         55/35
REST



THURSDAY

SWOD
E90S - DEADLIFTS
8X8 @ 75%

WOD - 5 ROUNDS
15 CLUSTERS                95/65
50 DOUBLE UNDERS
3 ROPE CLIMBS


FRIDAY 

SWOD
EMOM - HANG SNATCH
8X5 @ 75%

WOD
42-30-18
WALL BALLS  20/14
B-FLY SIT UPS













Sunday, November 5, 2017

THIS WEEK AT 911 CROSSFIT
NOVEMBER 6TH - NOVEMBER 10TH

SATURDAY, NOVEMBER 11TH - 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD
EMOM - BACK SQUAT
8X3 @ 85%

WOD
3 THRUSTERS
3 JUMP OVER BAR
6 THUSTERS
6 JUMP OVER BAR
9 THRUSTERS
9 JUMP OVER BAR
12 THRUSTERS
12 JUMP OVER BAR
15 THRUSTERS
15 JUMP OVER BAR


TUESDAY

SWOD
E2MOM - STRICT PRESS
8X8 @ 65%


WOD - AMRAP 15 MINS
30 DOUBLE UNDERS
15 SNATCH                         95/65
30 DOUBLE UNDERS
15 T2B


WEDNESDAY

SWOD
E90S - BENCH PRESS
8X5 @ 85%

WOD - 7 ROUNDS
1 MINUTE MAX REP
CLEAN & HANG CLEAN              95/65

REST 3 MINUTES

ADD 10LBS TO THE LADDER EACH ROUND


THURSDAY

SWOD
E2MOM - SNATCH + HANG SNATCH
5X5 @ 75%

WOD - 3 ROUNDS
21 KB SUMO DLHP                  70/55
200 MTR FARMER WALK
21 HRPU
200 MTR FARMER WALK


FRIDAY

SWOD
3 REP MAX - OHS

WOD
ROW 2000 MTRS
50 BURPEE PULLUPS
ROW 2000 MTRS




Sunday, October 29, 2017

THIS WEEK  AT 911 CROSSFIT
OCTOBER 29TH - NOVEMBER 3RD

SATURDAY, NOVEMBER 4TH - 10AM CLASS WITH COACH NICOLE 

*** DRESS UP FOR HALLOWEEN ON TUESDAY!!! ***



MONDAY

SWOD
EMOM - FRONT SQUAT
8X3 @ 85%

WOD - 20 MIN AMRAP
10 HRPU
10 SQUAT CLEAN
50 DOUBLE UNDER / 100 SINGLE

TUESDAY

DRESS UP FOR HALLOWEEN!! :))

SWOD
E2MOM - CLEAN & JERK
8X 5 @ 75%

WOD - 5 ROUNDS
5 RING DIP
10 HANG SNATCH
15 LEG RAISE

WEDNESDAY

SWOD
3 REP MAX - DEADLIFT

WOD
1 ROUND
400 MTR RUN
30 BOX JUMPS       24/20
30 WALL BALLS    20/14

2 ROUNDS
400 MTR RUN
21 KBS-A                  55/35
12 PULL UPS

1 ROUND
400 MTR RUN
30 BOX JUMPS        24/20
30 WALL BALLS     20/14

THURSDAY

SWOD
E90S - BENCH PRESS
8X8 @ 80%

WOD
3 -6- 9-12-15-18-21-24
T2B
SLAM BALL        20/15
OHL                       45/35

FRIDAY

SWOD
E90S - OHS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

WOD
400 MTR RUN
20 BACK SQUAT
20 FRONT SQUAT
20 OHS

400 MTR RUN
30 STRICT PRESS
30 PUSH PRESS
30 PUSH JERK

400 MTR RUN
40 POWER CLEAN
40 HANG CLEAN
40 MTR RUN



Monday, October 23, 2017

THIS WEEK AT 911 CROSSFIT
OCTOBER 23RD - OCTOBER 27TH

SATURDAY, OCTOBER 28TH - 10AM CLASS WITH COACH NICOLE

*** THANK YOU, EVERYONE, WHO DONATED &
PARTCIPATED IN BARBELLS FOR BOOBS!! ***

MONDAY

SWOD
EMOM - BACK SQUAT
8X5 @ 75%

WOD-15 MIN AMRAP
200 MTR FARMERWALKS
10 BURPEE PULL UPS
10 GOBLET SQUATS       55/35
TUESDAY

SWOD
MAX - SNATCH

WOD
ROW 750MTRS
50 KBS-A                             55/35
40 PUSH UPS
30 WALL BALLS               20/14
20 POWER CLEANS         135/95
10 HSPU
100 DOUBLE UNDERS (200 SINGLES)

WEDNESDAY

SWOD
E90S - DEADLIFT
1X5 @ 75%
2X5 @ 85%
3X5 @ 90%


WOD - 4 ROUNDS
21 DEADLIFTS        135/95
15 BOX JUMP          24/20
9 SPLIT JERK         135/95

THURSDAY

SKILLS
KIP
ROPE CLIMB
HSPU


WOD - EMOM - 20 MINS
1 MIN - 3 PUSH PRESS - HEAVY
2 MIN - 3 FRONT SQUAT - HEAVY


FRIDAY

SWOD
E90S - OHS
1X5 @ 75%
2X5 @ 85%
3X5 @ 90%

WOD
ROW 500 MTRS
25 KBSR - RIGHT HAND    55/35
25 KBSR - LEFT HAND

ROW 500 MTRS
25 KB SNATCH RIGHT HAND   55/35
25 KB SNATCH LEFT HAND

ROW 500 MTRS
25 KB C&J RIGHT HAND               55/35
25 KB C&J LEFT HAND




Sunday, October 15, 2017

THIS WEEK AT 911 CROSSFIT
OCTOBER 16TH - 20TH

SATURDAY, OCTBOER 21ST - 10AM - BARBELLS FOR BOOBS!!!!
$25 DONATION
PLEASE COME A FEW MINUTES EARLY TO CHECK IN
MINI WOD TO FOLLOW


MONDAY

SWOD
EMOM - FRONT SQUAT
8X5 @ 80%

WOD - 3 MIN
21 GOBLET SQUATS     55/35
21 BURPEE 
MAX CAL ROW

REST 3 MINS

18 GOBLET SQUATS
18 BURPEE 
MAX CAL ROW

REST 3 MINS

15 GOBLET SQUATS
15 BURPEE 
MAX CAL ROW

REST 3 MINS

12 GOBLET SQUATS
12 BURPEE 
MAX CAL ROW
 

TUESDAY 


SWOD
E2MOM - SNATCH
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

WOD - 15 MINUTES - MAX REPS
0:00-3:00 
400 MTR RUN
MAX PULL UPS

4:00-7:00
400 MTR RUN
MAX CLEAN & JERK       155/115

8:00-11:00
400 MTR RUN
MAX PULL UPS

12:00-15:00
400 MTR RUN
MAX CLEAN & JERK       155/115


WEDNESDAY

SWOD
EMOM - DEADLIFT
8 @ 55%
6 @ 65%
4 @75%
2 @ 85%
1 @ 90%

WOD
50 WALL BALL
15 SDLHP                   65/45
50 WALL BALL
10 SDLHP                   95/65
50 WALL BALL
5 SDLHP                    115/95
THURSDAY

SWOD
E90S - PUSH PRESS
8X8 @ 70%

WOD - 5 ROUNDS
25 KBS-R
25 SUPERMAN
25 B-FLY SIT UPS
25 T2B
FRIDAY

SWOD
E90S - OHS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

WOD
60 PISTOLS - ALTERNATE LEGS
50 DB ROWS                      55/35
40 BOX JUMP OVER       24/20
30 HRPU
20 OHL (PER LEG)         45/35
10 BURPEES


Sunday, October 8, 2017

THIS WEEK AT 911 CROSSFIT
OCTOBER 9TH - OCTOBER 13TH

SATURDAY, OCTOBER 14TH - 10AM CLASS WITH COACH NICOLE

*** BARBELLS FOR BOOBS ***
OCTOBER 21ST - 10AM
DONATE $25 & BE PART OF THE TEAM!!!
HELP SAVE A LIFE!!!



*** GOLIATH GAUNTLET ***
THIS PAST SATURDAY 37 OF US DID THIS OBSTACLE COURSE
WITH SPECIAL COMPASS & EVERYONE DID AMAZING!!!
VERY PROUD OF EVERYONE!!!
THANK YOU ALL FOR JOINING THE TEAM!!!


MONDAY

SWOD
E2MOM - BACK SQUAT
8X8 @ 70%


WOD - 6 ROUNDS
24 FRONT SQUAT
24 PULL UPS
24 WALK LUNGES (TOTAL)
400 MTR RUN


TUESDAY

SWOD
E2MOM - SNATCH
8 @55%
6 @65%
4 @75%
2 @85%
1 @90%


WOD - 3 ROUNDS

1 MINUTE MAX REPS

WALL BALLS   20/14
SDLHP                75/55
BOX JUMPS       24/20
PUSH PRESS      75/55
CAL ROW

***REST 1 MIN***

WEDNESDAY

SWOD
EMOM - DEADLIFTS
8X3 @ 85%


WOD - 10 MIN AMRAP
3 BURPEE
3 DEADLIFTS        255/155


6, 9, 12, ETC...  


THURSDAY

SWOD
E90S - SPLIT JERK
8X5 @ 75%


WOD

3 POWER CLEANS / 6 PUSH UPS / 9 AIR SQUATS - 135/95

800 MTR RUN
6 ROUNDS
RUN 400 MTRS
4 ROUNDS
200 MTR RUN
2 ROUNDS


*** MAKE WEIGHT UNBREAKABLE EACH ROUND ***



FRIDAY

SWOD
E90S - OHS
8 @55%
6 @65%
4 @75%
2 @85%
1 @90%


WOD - 5 ROUNDS
500 MTR ROW
15 BENCH PRESS  135/95


 

Sunday, October 1, 2017

THIS WEEK AT 911 CROSSFIT
OCTOBER 2ND - OCTOBER 6TH

MONDAY

SWOD
E90S - FRONT SQUAT
8X8 @ 70%

WOD
BUY IN - 800 MTR RUN

5 ROUNDS
12 C2B
9 THRUSTER   95/65
6 HRPU

BUY OUT - 800 MTR RUN

TUESDAY

SWOD
E90S - SNATCH
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

WOD - 3 ROUNDS
500 MTR ROW
12 DEADLIFTS  245/165
15 BOX JUMPS   24/20

WEDNESDAY

SWOD
EMOM - DEADLIFT
8X5 @ 80%

WOD - 17 MIN AMRAP
200 MTR RUN
30 DOUBLE UNDERS / 60 SINGLES
9 HANG CLEAN      115/80

THURSDAY

SWOD
E2MOM - CLEAN & JERK
8 X 5 @ 75%

WOD - 12MIN AMRAP
15 WALL BALLS
12 DB SNATCH (PER ARM)   50/35
9 T2B


FRIDAY

SWOD
EMOM - OHS
8X3 @ 80%

WOD
50 MTR BEAR CRAWL
50 SQUAT JUMPS
10 K2E
40 SQUAT JUMPS
20 PUSH UPS
30 SQUAT JUMPS
30 SIT UPS
20 SQUAT JUMPS
40 PULL UPS
10 SQUAT JUMPS
50 MTR BEAR CRAWL




Sunday, September 24, 2017

THIS WEEK AT 911 CROSSFIT
SEPTEMBER 24TH - SEPTEMBER 29TH

SATURDAY, 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD
BACK SQUAT 3RM

WOD
800 MTR RUN
60 SUMO DEADLIFT HIGH PULL    45/35
50 FRONT SQUAT                                45/35
40 B-FLY SIT UPS
30 PULL UPS
800 MTR RUN


TUESDAY

SWOD
EMOM - SNATCH
8X3 @ 85%

WOD
21 LATERAL BARBELL BURPEES
21 SQUAT SNATCH                                  135/95
21 LATERAL BARBELL BURPEES

*** REST 5 MINUTES ***

5 ROPE CLIMB + ROW 1000 MTRS
3 ROPE CLIMB + ROW 750 MTRS
1 ROPE CLIMB + ROW 500 MTRS 

WEDNESDAY

SWOD
E2MOM - DEADLIFT
8X8 @ 75% 

WOD - 12 MIN AMRAP
10 POWER CLEANS    1/2 BODY WEIGHT
10 PUSH PRESS            1/2 NODY WEIGHT 




THURSDAY

SWOD - 3 ROUNDS
1 MIN - L-SIT
1 MIN - HANDSTAND HOLD
1 MIN - MAX HOLLOW ROCK
1 MIN - MAX ARCH ROCK
1 MIN - WALL SQUAT

WOD
RUN 1 MILE
21 KBS-A                            55/35
21 GOBLET SQUATS      55/35
800 MTR RUN
15 KBS-A
15 GOBLET SQUATS
400 MTR RUN
9 KBS-A
9 GOBLET SQUATS



FRIDAY

SWOD
E2MOM - STRICT PRESS
8X8 @ 75%

WOD - 20 MIN AMRAP
25 T2B
50 DOUBLE UNDERS
25 HSPU