THIS WEEK AT 911 CROSSFIT

JULY 31ST - AUGUST 4TH

SATURDAY, AUGUST 5TH - 10AM WITH COACH RUBEN - SPARTAN TRAINING

MONDAY

SWOD
E90S - BACK SQUAT
5X8 @ 75%

WOD
BUY IN: 400 MTR RUN WITH PLATE       45/35

6 ROUNDS
10 SPLIT JERKS                               95/65
10 BURPEE OVER BAR

BUY OUT: 400 MTR RUN WITH PLATE 

TUESDAY

SWOD
EMOM - DEADLIFT
5X5 @ 80%

WOD
21-15-9-15-21
KBS-R                  70/55
DEADLIFT          185/135
WALL BALL       20/14

WEDNESDAY

SWOD
E2MOM - SNATCH SQUAT
5X8 @ 75%


WOD -15 MIN AMRAP
10 PUSH PRESS                     95/65
10 BB OHL ( 5 PER LEG)     95/65

THURSDAY

SWOD
E90S - BENCH PRESS
5X8 @ 80%


WOD - 3 ROUNDS
25 PULL UPS
15 BOX JUMP OVER     24/20
5 ROPE CLIMBS
800 MTR RUN

FRIDAY

SWOD
E2MOM - CLEAN & HANG CLEAN
5X8 @ 75%


WOD
3-6-9-12-15-18-21-24
T2B
FRONT SQUAT 

THIS WEEK AT 911 CROSSFIT

JULY 24TH  - JULY 28TH

SATURDAY, JULY 29TH - 10AM SPARTAN TRAINING WITH COACH RUBEN

MONDAY

SWOD
E2MOM - FRONT SQUAT
5X8 @ 75%

WOD - 5 RDS
15 CLUSTERS                             95/65
20 KBS-R - SINGLE (10/10)      55/35
10 JUMP OVER BAR

TUESDAY

SWOD
E2MOM - STRICT PRESS
5X8 @ 75%


WOD - 3MIN + 5 MIN + 7MIN
10 DB BOX STEP + BURPEE
10 WALL BALLS
ROW 300 MTRS

*** REST 2 MINUTES BTWN ***

WEDNESDAY

SWOD
E2MOM - OHS
5X8 @ 75%


WOD - MAX 1 MIN  - 3 RDS
1 MIN - HSH
1 MIN - SQUAT HOLD - WALL
1 MIN - K2OE
1 MIN - HSPU
1 MIN - KBS-A       55/35
1 MIN - PUSH UPS
1 MIN - SIT UPS

THURSDAY

SWOD
E2MOM -DEALIFT
5X8 @ 75%


WOD - 15 MIN AMRAP
10 TIRE FLIPS
50 ROPE WARS
25 PULL UPS
200 MTR RUN W/ PLATE        45/35

FRIDAY

SWOD
E2MOM  - CLEAN AND JERK
5X8 @ 75%

WOD - 3 RDS
15 SNATCH                95/65
15 OHS                        95/65
RUN 400 MTRS 

THIS WEEK AT 911 CROSSFIT

JULY 17TH - JULY 21ST

SATURDAY, JULY 28TH - 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD
E90S - BACK SQUAT
1X5 @ 70%
2X5 @ 75%
3X5 @ 80%


WOD - 20MIN AMRAP
5 DB FRONT SQUAT     55/35
10 WALL BALLS            20/14
KBS-R                               70/55

TUESDAY

SWOD
E90S - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 70%
2 @ 75%
1 @ 80%

WOD - 11 MIN AMRAP
7 SPLIT JERK     95/65
7 SLAM BALL     20/15

WEDNESDAY

SWOD
E90S - CLEAN & HANG CLEAN
1X5 @ 70%
5X5 @ 75%
3X5 @ 80%

WOD - 25 MIN CAP
40 SQUAT CLEAN
RUN 400 MTRS
40 SNATCHES
RUN 400 MTRS
40 BURPEE JUMP OVER BAR
RUN 400 MTRS

THURSDAY

SWOD
E90S - DEADLIFT
5X5 @ 75%

WOD - 3 ROUNDS
BUY IN: RUN 800 MTRS

25 T2B
50 DOUBLE UNDERS
2 ROPE CLIMBS

BUY OUT: RUN 800 MTRS

FRIDAY

SWOD
E2MOM - BENCH PRESS & DB ROW
8X8 @ 75%

WOD
100 AIR SQUATS
50 SIT UPS
40 HRPU
30 BOX JUMPS
20 PULL UPS
10 PLANK - ELBOW/HAND
100 AIR SQUATS

THIS WEEK AT 911 CROSSFIT

JULY 10TH  - JULY 14TH

SATURDAY, JULY 15TH - 10AM SPARTAN CLASS WITH COACH RUBEN


*** THANK YOU EVERYONE WHO CAME OUT THIS PAST SATURDAY 
AND DONATED TO SPECIAL COMPASS!! ***

IT IS GREATLY APPRECIATED!! :))

THANK YOU VERYYYYYY MUCH!!! 

MONDAY

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

WOD - 4 ROUNDS
10 BURPEE PULLUPS
200 MTR RUN
10 SDLHP             95/65
200 MTR RUN

TUESDAY

SWOD
E90S - SNATCH
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%


WOD - 12 MIN AMRAP
3 TIRE FLIP
9 KBS-A                                        55/35
50 MTR SUITCASE WALK       55/35
50 MTR RUN - BACKWARDS

WEDNESDAY

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

WOD - WAY BACK WHEN - 20 MIN AMRAP
3 DEADLIFTS
200 MTR RUN

*** INCREASE WEIGHT EACH ROUND ***

THURSDAY

SKILLS - 3 ROUNDS
10 CANDLE STICK
20 HALO
20 KB CIRCLE
45 SEC  L-SIT
45 SEC HSH


WOD - 3 ROUNDS
20 HSPU
20 BROAD JUMPS
100 MTR WAITRESS WALK   20/15
20 THRUSTERS                           95/65

FRIDAY

SWOD - 20 MINS
MAX OUT - OHS


WOD - 20 MIN AMRAP
5, 10, 15, 20, 25, ... +
T2B
CLEAN   95/65

THIS WEEK AT 911 CROSSFIT

JULY 3RD - JULY 7TH

!!! SATURDAY, JULY 8TH - 

WOD + BBQ @ VISTA VIEW PARK - 10AM!!!

 ** BE ON TIME! **

** COME EARLY TOPARK, SET UP TENT/CHAIRS **

** BRING SUNSCREEN, SNEAKERS, GYM CLOTHES, WATER, DRINKS, FOODS OF YOUR CHOICE **

*** $20 DONATION FOR SPECIAL COMPASS - PLEASE BRING CASH ***

CONTACT COACH NICOLE WITH ANY QUESTIONS :))

OPEN GYM 9-11AM

NO 10AM CLASS IN GYM

MONDAY

SWOD

EMOM - BACK SQUAT
5X5 @ 85%

WOD - 17 MIN AMRAP

3 DEADLIFT + CLEAN +  FRONT SQUAT

5 PULL UPS

7 BOX JUMP OVER

9 KBS - R

TUESDAY

*** FORTH OF JULY **

OPEN GYM 9-11AM

10AM "SATURDAY" STYLE CLASS WITH COACH NICOLE 

WEDNESDAY

SWOD
20 MINUTES - CLEAN & JERK - MAX


WOD - 12 IN AMRAP
5 BARBELL BEHIND NECK PUSH PRESS         65/45
5 LEG RAISE
5 (2)KB OHL                                                               35/20
50 SINGLE JUMP ROPE

BUY OUT: 400 MTR WALK WITH BARBELL - REST BEHIND NECK    65/45

THURSDAY

SWOD
EMOM - DEADLIFT
5X5 @ 85%

WOD - 5 ROUNDS
50 MTR SPRINT
15 GOBLET SQUATS     55/35
2 ROPE CLIMBS
15 HRPU

FRIDAY

SWOD
E90S - OHS

1X5 @ 65%

1X5 @ 75%

2X5 @ 85%

3X5 @ 90%

WOD - 7 ROUNDS

10 KB WALL BALL    55/35

10 HANG SNATCH    95/65

300 MTR ROW