911 CrossFit

THIS WEEK AT 911 CROSSFIT

FEBRUARY 27 - MARCH 3RD

SATURDAY, MARCH 4TH 

OPEN GYM 9AM- 11AM

*** BEACH WOD AT FT. LAUDERDALE BEACH ***
COACH NICOLE

PARK -  IN FT. LAUDERDALE BEACH PARK  $1.50 
(NEXT TO YANKEE CLIPPER - ON A1A)
PARK - FARTHEST SOUTH IN THE LOT
BRING A TENT, CHAIRS, WATER, FOOD, TOWELS, SUNSCREEN.....

** PLEASE ARRIVE BY 9AM!! **
WOD AT 930AM
WATER AND SAND WOD

RELAX AFTER WOD :))


SUNDAY, MARCH 5TH
IF YOU NEED TO BE JUDGED FOR 17.2,
 COACH NICOLE WILL JUDGE ON SUNDAY FROM 9-11AM. 
** PLEASE SCHEDULE AHEAD OF TIME **

MONDAY

SWOD

E90S - BACK SQUAT

1 X5 @ 70%

1X5 @ 75%

3X5 @ 80%

WOD

400 MTR RUN

5 HSPU

10 KBS-R                    70/55

20 BACK SQUATS    115/95

400 MTR RUN

5 HSPU

10 KBS-R                     70/55

20 FRONT SQUATS  115/95

400 MTR RUN

5 HSPU

10 KBS-R                    70/55

20 OHS                        115/95

TUESDAY

SWOD

E90S - PUSH PRESS

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 80%

1 @ 85%

WOD

15-12-9-6-3

KBS-A           55/35

SDHP            95/65

PULL UPS 

BUY OUT - ROW 1000 MTRS

WEDNESDAY

SWOD

E2MOM - POWER CLEAN & HANG CLEAN

2 X 75%

2 X 80%

1 X 85%

WOD

4 ROUNDS

10 HANG SQUAT CLEAN

1 ROPE CLIMB

200 MTR RUN

1 ROPE CLIMB

10 SLAM BALL

THURSDAY

SWOD

E90S - SUMO DEADLIFT

5X5 @ 75%

WOD

6 MIN AMRAP

3-6-9-12.... 

T2B

BOX JUMP          24/20

REST 1 MINUTE

6 MIN AMRAP

3-6-9-12....

PUSH UP

SIT UP

DOUBLE UNDER / SINGLES

RUN 800 MTRS

FRIDAY

WOD

17.2 !!

17.2 Is...

AMRAP 12:

2 rounds of -

• ​50' front rack dumbbell lunges with two dumbbells (50/35)
• 16 toes to bar
• 8 dumbbell power cleans

2 rounds of -

• ​50' front rack dumbbell lunges with two dumbbells (50/35)
• 16 bar muscle ups
• 8 dumbbell power cleans