911 CrossFit

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