THIS WEEK AT 911 CROSSFIT

JUNE 26TH - JUNE 30TH

SATURDAY, 10AM CLASS WITH COACH NICOLE

***DON'T FORGET ***

 JULY 8TH 10AM WOD AT VISTA VIEW PARK

WOD + BBQ

$20 DONATION FOR SPECIAL COMPASS

MONDAY

SWOD

EMOM - FRONT SQUAT

8X3 @ 85%

WOD - 3 ROUNDS

BUY IN: 400 MTR RUN WITH 2 PLATES - GRIP - DO NOT HOLD THRU HOLES - 35/15

20 KBS-A

20 SINGLE ARM KB THRUSTER (10 PER ARM)   55/35

20 PULL UPS

400 MTR RUN

TUESDAY

SWOD

EMOM - DEADLIFT

8X3 @ 85%

WOD - 12 MIN AMRAP

5 DEADLIFTS       135/105

10 HRPU

5 BACK SQUAT   135/105

10 SIT UPS

RUN 200 MTRS WITH PLATE    45/25

WEDNESDAY

SWOD

E2MOM - CLEAN & JERK

1X8 @ 55%

1X6 @ 65%

1X4 @ 75%

2X2 @ 85%

2X1 @ 95%

WOD - 20 MIN AMRAP

1 WALL WALK

5 MAN MAKERS    20/15

10 WALL BALL       20/14

15 KBS-R                70/55

THURSDAY

SWOD

E90S - BENCH PRESS

8X5 @ 80%

WOD

5 HSPU

10 GOBLET SQUATS

15 RING DIPS

20 OHL

25 T2B

20 OHL

15 RING DIPS

10 GOBLET SQUATS

5 HSPU

BUY OUT: ROW 2000 MTRS

FRIDAY

SWOD

E2MOM - SNATCH & HANG SNATCH

8X3 @ 85%

WOD

*** 5 BURPEES EVERY 3 MINUTES ***

50 CLEANS          65/45

50 BOX JUMP     24/20

50 SDLHP            65/45

THIS WEEK AT 911 CROSSFIT

JUNE 19TH - JUNE 23RD

SATURDAY, JUNE 24TH - 10AM CLASS WITH COACH RUBEN

MONDAY

SWOD
EMOM - BACK SQUAT
8X5 @ 75%

WOD - 3 ROUNDS
25 DEADLIFTS
25 WALL BALLS    20/14
25 JUMP OVER BAR
25 PULL UPS
400 MTR RUN

TUESDAY

SWOD
EMOM - SNATCH
8X5 @ 75%



WOD- 5 ROUNDS
3 ROPE CLIMBS
25 MTR TIRE DRAG
50 DOUBLE UNDERS

WEDNESDAY

SWOD
EMOM - CLEAN AND JERK
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

*** MAX OUT SOON ***


WOD - 5 ROUNDS
10 CLUSTERS     95/65
ROW 20 CAL

THURSDAY

SWOD
EMOM - OHS
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%


WOD - 12 MIN AMRAP
5, 10, 15, 20... 
BOX JUMP     24/20
SINGLE ARM - KBS-R    70/55

FRIDAY

SWOD
EMOM - SUMO DEADLIFT
8X5 @ 75%


WOD - 17 MIN AMRAP
10 PUSH PRESS                      95/65
10 BACKWARD LUNGES     95/65
10 B-FLY SIT UPS

THIS WEEK AT 911 CROSSFIT

JUNE  12TH - JUNE 16TH

SATURDAY, JUNE 17TH - 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD
E90S - FRONT SQUATS
8 @ 55 %
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%


WOD
3 - 5- 7 MINUTES
5 BURPEE WALL BALLS   20/14
5 RING DIPS
5 PISTOLS (5 PER LEG)

**REST 2 MINUTES**

TUESDAY

SWOD
E90S - STRICT PRESS
8X8 @ 75%

WOD - 5 ROUNDS
10 CELAN & JERK      95/65
ROW 250 MTRS
RUN 200 MTRS

**REST 1 MINUTE**

WEDNESDAY

SWOD
EMOM - DEADLIFTS
8X5 @ 75%

WOD - 21-18-15-9-6-3
DEADLIFTS    135/105
PULL UPS
BB OHL             65/45

THURSDAY

SWOD - 3 ROUNDS
L-SIT - 30 SECONDS
HSH - 30 SECONDS
WALL SQUAT - 30 SECONDS
PLANK  - 30 SECONDS
SIDE PLANK - 30 SECONDS
HOLLOW HOLD - 30 SECONDS



WOD - 12 MIN AMRAP
7 DB KBS-R
7 KB FRONT SQUAT
7 KB PUSH PRESS

** BUY OUT - 400 MTR FARMERSWALK - 55/35 **

FRIDAY

SWOD
E90S - OHS
8X8 @ 75%

WOD - 15 MIN AMRAP
10 DIAMOND PUSHUPS
20 FLOOR BENCH PRESS
10 GOBLET SQUATS
20 SDLHP

** REST 3 MINUTES **

EMOM - 7 MINUTES
5 SNATCHES     95/65

THIS WEEK AT 911 CROSSFIT

JUNE 5TH - JUNE 9TH

SATURDAY, JUNE 10TH - 10AM CLASS WITH COACH ANTHONY

MONDAY

SWOD
E90S - BACK SQUAT
1X5 @ 75%
2X5 @ 80 %
3X5 @ 85%

WOD - 3 ROUNDS
50 MTR BEAR CRAWL
20 KBS-R                                                    70/55
20 RING DIPS
20 KB OHL - 2 KB & 10 PER LEG         35/20

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

TUESDAY

SWOD
MAX - PUSH PRESS
20 MINUTES

WOD - 21 MIN AMRAP
50 DU
25 SIT UPS
50 DU
25 PULL UPS
50 DU
25 PUSH UPS

WEDNESDAY

SWOD
E90S - DEADLIFT
1X5 @ 75%
2X5 @ 80%
3X5 @ 85%


WOD -  FT  - 40 REPS FOR ALL W/ 45LBS
400 MTR RUN
BACK SQUAT
PUSH PRESS
400 MTR RUN
FRONT SQUAT
PUSH JERKS
400 MTR RUN
HANG CLEAN
HANG SNATCH

THURSDAY

SWOD
TURKISH GET UP

WOD - 17 MIN AMRAP
5 BURPEE OVER ROW
10 DB PUSH UP / PULL ROW     35/20
20 CAL ROW
35 ROPE WARS (TOTAL)

FRIDAY

SWOD
E2MOM - SNATCH & HANG SNATCH
1X5 @ 75%
2X5 @ 80%
3X5 @ 85%


WOD - 10 ROUNDS - 25 MIN CAP
10 WALL BALLS    20/14
10 T2B
10KBS-A                    55/35
5 WALL WALK