Sunday, July 9, 2017

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

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