Sunday, April 2, 2017

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





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