911 CrossFit

THIS WEEK AT 911 CROSSFIT

MARCH 27TH - MARCH 31ST

MONDAY, MARCH 27TH - OPEN HOUSE PARTY 5-8PM

COACH'S SCHEDULES:

ALL AM & PM CLASSES -

MONDAY, WEDNESDAY, THURSDAY, FRIDAY - COACH NICOLE

TUESDAY -

ALL AM - COACH NICOLE

430 & 530PM - COACH NICOLE

630 & 730PM - COACH JIM

SATURDAY, APRIL 1ST  - 10AM - COACH NICOLE

MONDAY

SWOD

E90S - BACK SQUAT

1 X 5 @ 80%

2 X 5 @ 85%

3 X 3 @ 90%

WOD - 3 ROUNDS
AIR SQUATS - 75/50/25
PULL UPS - 50/25/15
RING DIPS - 20/15/10

                                                                                   

TUESDAY

SWOD

E90S - STRICT PRESS
 8 X 5 @ 75%

WOD
RUN 200 MTRS W/ MED BALL          20/14
30 BURPEES
RUN 200 MTR W/ MED BALL
30 BARBELL ROW                              65/45
RUN 200 MTR W/ MED BALL
30 PUSH PRESS                                    95/65
RUN 200 MTR W/ MED BALL
30 KBS-R                                                70/55

                                                                

WEDNESDAY

SWOD

E2MOM - POWER SQUAT CLEAN
1 X 5 @ 75%
2 X 5 @ 85%
3 X 3 @ 90%

WOD
EMOM - 5 MINUTES
3 C&J @ 80%

REST 1 MINUTE

5 MINUTES -
1 MINUTE - MAX DEADLIFT @ 75%

REST 1 MINUTE

BUY OUT: 400 MTR FARMERSWALK      55/35

                                                                                 

THURSDAY

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85%

WOD - 17 MIN AMRAP
3 ROPE CLIMBS
25 MTR TIRE DRAG
25 KBS-A                          55/35
SPRINT 50 MTRS

                                                                        

FRIDAY

SWOD

E90S - OHS
1 X 5 @ 75%
2 X 5 @ 85%
3 X 3 @ 90%

WOD - 10 ROUNDS
30 DOUBLE UNDERS / 60 SINGLES
15 T2B
5 HSPU