Monday, March 6, 2017

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


SATURDAY, MARCH 11TH
9AM - 17.3 JUDGING - *PLEASE SCHEDULE AHEAD OF TIME*
10AM - CLASS WITH COACH NICOLE


 WE HAD A GREAT SATURDAY BEACH WOD!!
 THANK YOU, EVERYONE, WHO CAME OUT AND PARTICIPATED!!  
ANOTHER BEACH WOD IS COMING UP IN APRIL..... ;))


MONDAY

SWOD
E90S -FRONT SQUAT
2 X 5 X 70%
2 X 5 X 75%
1 X 5 X 80%

WOD - 5 ROUNDS
400 MTR RUN
21 FRONT SQUATS             95/65
12 BURPEE PULL UP


TUESDAY

SWOD
E2MOM - STRICT PRESS
5 X 8 @ 75%


WOD - 7 ROUNDS
2 MIN
25 KBS-A                55/35
ROW MAX

REST 1 MIN 

WEDNESDAY

SWOD
E90S - OHS
2 X 5 X 70%
2 X 5 X 75%
1 X 5 X 80%


WOD
50 DEADLIFT              115/75
50 OHL                           45/35
40 PUSH PRESS          115/75
40 T2B
30 POWER CLEAN     115/75
30 WALL BALLS          20/14
20 SNATCHES              115/75
20 JUMP SQUAT
THURSDAY

SWOD
E2MOM -BENCH PRESS + BARBELL ROW
5 X 8 @ 75%

WOD - 3 ROUNDS
50 DU 
50 HRPU
50 SIT UP
2 ROPE CLIMB
5 TIRE FLIPS
200 MTR RUN


FRIDAY

17.3!!! :))
Complete as many reps as possible:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb or (43/29kg)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb or (61/43kg)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb or (83 / 61kg)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb or (102 / 70kg)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb or (111/79kg)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb or (120/83kg)

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