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.....)
***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%
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85%
2 X 1 @ 95%
*** MAX OUT NEXT WEEK ***
WOD - 3 ROUNDS
10 CLUSTERS1 ROPE CLIMB
200 MTR RUN
BUY OUT - 250 B-FLY SIT UPS
TUESDAY
SWOD
EMOM - STRICT PRESS
8 X 3 @ 85%
EMOM - STRICT PRESS
8 X 3 @ 85%
WOD - 17 MIN AMRAP
400 MTR RUN
15 PULLUPS
50 DOBLE UNDER / 100 SINGLES
15 HRPU
400 MTR RUN
15 PULLUPS
50 DOBLE UNDER / 100 SINGLES
15 HRPU
WEDNESDAY
SWOD
EMOM - SQUAT CLEAN
8 X 3 @ 85%
EMOM - SQUAT CLEAN
8 X 3 @ 85%
WOD - 25 MIN CAP
***50 REPS - 95/65***
BENCH PRESS
BACK SQUAT
DEADLIFT
SNATCH
***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
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
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%
5 X 8 @ 75%
WOD
150 WALL BALLS 20/14
75 KBS-A 55/35
50 OHL 45/25
25 RING DIP
150 WALL BALLS 20/14
75 KBS-A 55/35
50 OHL 45/25
25 RING DIP
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