Sunday, April 9, 2017

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




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