THIS WEEK AT 911 CROSSFIT

APRIL 24TH - APRIL 28TH

SATURDAY, APRIL 29TH - SPARTAN RACE, AMELIA EARHART PARK - 9:30AM

10AM CLASS WITH COACH DEBBIE

SUNDAY, APRIL 30TH - FEED 1 MILLION, NSU @ 9:15AM - 10:45AM
***ARRIVE AT 9AM!! ***
(MORE DETAILS TO COME THIS WEEK.....)

MONDAY

SWOD

E90S - FRONT SQUATS
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85% 
2 X 1 @ 95%

*** MAX OUT NEXT WEEK ***

WOD - 3 ROUNDS

10 CLUSTERS
1 ROPE CLIMB
200 MTR RUN

BUY OUT - 250 B-FLY SIT UPS

TUESDAY

SWOD
EMOM - STRICT PRESS
8 X 3 @ 85%

WOD - 17 MIN AMRAP
400 MTR RUN
15 PULLUPS
50 DOBLE UNDER / 100 SINGLES
15 HRPU

WEDNESDAY

SWOD
EMOM - SQUAT CLEAN
8 X 3 @ 85%

WOD - 25 MIN CAP
***50 REPS - 95/65***

BENCH PRESS
BACK SQUAT
DEADLIFT
SNATCH

THURSDAY

SKILLS - 3 ROUNDS
35 HOLLOW ROCK
35 SUPERMAN
35 OPPOSITE ARM/LEG
35 ANKLE CLAPS
30 SEC - L SIT

WOD
ROW 1000 MTRS
21 T2B
21 BURPEE BOX JUMP    24/20
ROW 750 MTRS
15 T2B
15 BURPEE BOX JUMP
ROW 500 MTRS
9 T2B
9 BURPEE BOX JUMP
ROW 250 MTRS

FRIDAY

SWOD

E2MOM - HANG CLEAN & JERK
5 X 8 @ 75%

WOD
150 WALL BALLS          20/14
75 KBS-A                           55/35
50 OHL                               45/25
25 RING DIP

THIS WEEK AT 911 CROSSFIT

APRIL 17 - APRIL 21ST

SATURDAY - APRIL 22ND - FT. LAUDERDALE BEACH WOD AT 9:30!!!!

*** BE ON TIME!! ***

BRING SUNSCREEN, TOWELS, TENTS, CHAIRS, AND FOOD/DRINKS YOU WOULD LIKE FOR AFTER :))

PARK AT FT. LAUDERDALE BEACH PARKING AT 1000 SEABREEZE BLVD

*** PARK AT THE FARTHEST SOUTH POSSIBLE - YOU WILL HIT A DEAD END!! ***

MONDAY

SWOD

E90S - BACK SQUAT

5X8 @ 75%     

HERO WOD - JOSH

                                                              

Joshua Hager

United States Army, killed Thursday February 22 2007

in Ar Ramadi, Iraq.

21 OHS

42 PULL UPS

15 OHS

30 PULL UPS

9 OHS

18 PULL UPS

                                                                           

TUESDAY

SWOD

E2MOM - HANG CLEAN

5 X 8 @ 75%

WOD - 7 ROUNDS

4 HSPU

8 POWER CLEANS       115/75

12 BOX JUMP    24/20
                                        
                                              

WEDNESDAY

SWOD

MAX DEADLIFT

WOD - MAX ROUNDS - 15 MIN CAP

EMOM OR TILL FAILURE

3 PUSH JERK

ADD 5-10 LBS EACH ROUND

*** BUY OUT - 800 MTR RUN + 3 ROPE CLIMBS ***

                                                                       

THURSDAY

SWOD

5 X 8 @ 65%
FLOOR BENCH PRESS & DB ROW

WOD - 17 MIN AMRAP

25 KBS-R                  70/55

50 DOUBLE UNDER / 100 SINGLES

15 TIRE FLIPS

                                                                               

FRIDAY

SWOD

EMOM - HANG SNATCH
8 X 5 @ 75%

WOD 5 ROUNDS

7 FRONT SQUATS         115/75

RUN 400 MTRS

14 KBS-A                        55/35
RUN 200 MTRS
21 DEADLIFTS             135/115

THIS WEEK AT 911 CROSSFIT

APRIL 10TH - 14TH

SATURDAY, APRIL 11TH - 10AM CLASS - COACH NICOLE

*** REGISTER TODAY FOR APRIL 22ND BEACH WOD!!!! ***

COACH'S SCHEDULES

COACH NICOLE

MONDAY, WEDNESDAY, THURSDAY, FRIDAY - ALL AM & ALL PM

TUESDAY - 430 & 530PM

MONDAY

SWOD

E90S - FRONT SQUAT

1 X 5 @ 80%2 X 5 @ 85%

3 X 3 @ 90%

WOD

MAX 4 MINUTES

5 MANMAKERS

10 PISTOLS (5 PER LEG)

15 SIT UPS

REST 2 MINUTE

MAX 8 MINUTES

20 CAL ROW

20 DOUBLE UNDERS (40 SINGLES)

20 SIT UPS

REST 2 MINUTES

MAX 12 MINUTES

30 PUSH PRESS             95/65

30 GOBLET SQUATS    55/35

30 SIT UPS

TUESDAY

SWOD

E2MOM - CLEAN & JERK

8 @ 55%

6 @ 65%

4 @ 70%

2 X 2 @ 80%

2 X 1 @ 85%

WOD - 5 ROUNDS

25 MTR BEAR CRAWL

25 KB SNATCH                         35/20

25 MRT BROAD JUMP

25 KBS-R                                    70/55

WEDNESDAY

SWOD

E2MOM - OHS

8 @ 55%

6 @ 65%

4 @ 75%

2 X 2 @ 85%

3 X 1 @ 90%

WOD - 20 MINUTE AMRAP - 115/75

3 CLEANS                      

5 THRUSTERS

7 BACK SQUAT

RUN 200 MTRS

THURSDAY

SWOD

TURKISH GETUP

WOD

50 ELBOW/UP PLANKS

RUN 400 MTRS

75 T2B

RUN 800 MTRS

100 WALL BALLS

ROW 1200 MTRS

FRIDAY

SWOD

E2MOM - DEADLIFT

8 @ 55%

6 @ 65%

4 @ 75%

2 X 2 @ 85%

3 X 1 @ 95%

*** MAX OUT NEXT WEEK ***

WOD

RUN 200 MTRS

25 PULL UPS

25 PUSH UPS

RUN 200 MTRS

50 DEALIFTS

50 BOX JUMPS

RUN 200 MTRS

25 PULL UPS

25 PUSH UPS

RUN 200 MTRS

THIS WEEK AT 911 CROSSFIT

APRIL 3RD - APRIL 7TH

SATURDAY, APRIL 4TH - 10AM WITH COACH NICOLE

***************** SPECIAL COMPASS BEACH WOD **************

APRIL 22ND - 9:30AM @ FT. LAUDERDALE BEACH PARK

REGISTER WITH COACH NICOLE

$20 DONATION FOR SPECIAL COMPASS

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

MONDAY

SWOD

BACK SQUAT MAX - 20 MINUTES

WOD - 3 ROUNDS

800 MTR RUN

25 OHS           95/65

400 MTR FARMERSWALK

                                                                            

TUESDAY

SWOD

EMOM - PUSH PRESS

8 X 5 @ 80%

WOD - 3 ROUNDS

15 RING DIP

20 FLOOR BENCH PRESS       95/65

25 BURPEE OVER BAR

20 WALL BALLS                         20/14

15 KBS-R                                      70/55

                                                                          

WEDNESDAY

SWOD

E90S - DEADLIFTS

1 X5 @ 75%

2 X 5 @ 85%

3 X 3 @ 90%

WOD - FOR TIME   115/75

40 DEADLIFTS

30 FRONT SQUATS

20 SOH

REST 3 MINUTES

REPEAT

                                                                        

THURSDAY

SKILLS - 15 MINUTES
KIP
HSPU
PUSH PRESS VS JERK
SKIN THE CAT

WOD - 7 MIN ARMRAP X 3
7 HRPU
7 SIT UPS
7 PULL UPS

REST 2 MINUTES

                                                                                

FRIDAY

SWOD
E2MOM - SNATCH
5 X 8 @ 80%

WOD
10 BOX JUMP                 24/20
20 BURPEES
30 T2B
100 DOUBLE UNDERS / SINGLES (200)
30 T2B
20 BURPEES
10 BOX JUMP

BUY OUT - 2 ROPE CLIMBS + 500 MTR ROW X 5