THIS WEEK AT 911 CROSSFIT

SEPTEMBER 24TH - SEPTEMBER 29TH

SATURDAY, 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD

BACK SQUAT 3RM

WOD

800 MTR RUN

60 SUMO DEADLIFT HIGH PULL    45/35

50 FRONT SQUAT                                45/35

40 B-FLY SIT UPS

30 PULL UPS

800 MTR RUN

TUESDAY

SWOD

EMOM - SNATCH

8X3 @ 85%

WOD

21 LATERAL BARBELL BURPEES

21 SQUAT SNATCH                                  135/95

21 LATERAL BARBELL BURPEES

*** REST 5 MINUTES ***

5 ROPE CLIMB + ROW 1000 MTRS

3 ROPE CLIMB + ROW 750 MTRS

1 ROPE CLIMB + ROW 500 MTRS 

WEDNESDAY

SWOD

E2MOM - DEADLIFT

8X8 @ 75% 

WOD - 12 MIN AMRAP

10 POWER CLEANS    1/2 BODY WEIGHT

10 PUSH PRESS            1/2 NODY WEIGHT 

THURSDAY

SWOD - 3 ROUNDS

1 MIN - L-SIT
1 MIN - HANDSTAND HOLD
1 MIN - MAX HOLLOW ROCK
1 MIN - MAX ARCH ROCK
1 MIN - WALL SQUAT

WOD

RUN 1 MILE

21 KBS-A                            55/35

21 GOBLET SQUATS      55/35

800 MTR RUN

15 KBS-A

15 GOBLET SQUATS

400 MTR RUN

9 KBS-A

9 GOBLET SQUATS

FRIDAY

SWOD

E2MOM - STRICT PRESS

8X8 @ 75%

WOD - 20 MIN AMRAP

25 T2B
50 DOUBLE UNDERS
25 HSPU

THIS WEEK AT 911 CROSSFIT

SEPTEMBER 18TH - SEPTEMBER 22ND

SATURDAY, SEPTEMBER 23RD - 10AM CLASS WITH COACH JIM

MONDAY

SWOD
E90S - BACK SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

*** MAX NEXT WEEK ***


WOD - 5 ROUNDS
20/15 CALORIE ROW
10 THRUSTERS  115/85



TUESDAY

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


WOD - 20 MIN AMRAP
7 POWER CLEANS          135/95
7 BURPEES
400 MTR RUN


WEDNESDAY

SKILLS
KIP
DOUBLE UNDER
HSH
HSPU
SKIN THE CAT

WOD - 5 ROUNDS
2 DEADLIFT                95% 1RM
7 HSPU
10 SLAM BALL        20/15



THURSDAY

SWOD
EMOM - OHS
5X5 @ 75%

WOD - 15-12-9-6-3
RING DIPS
PULL UPS
200 MTR RUN - EACH ROUND


FRIDAY
EMOM - SNATCH
8X5 @ 75%

SWOD - 3 ROUNDS
15 TIRE FLIPS
21 KBS-A                55/35
12 HRPU

THIS WEEK AT 911 CROSSFIT 

SEPTEMBER 11TH - SEPTEMBER 15TH

SATURDAY, SEPTEMBER 16TH - 10AM WITH COACH NICOLE

MONDAY

*** CLOSED DUE TO HURRICANE IRMA ***

TUESDAY
HERO WOD

7 ROUNDS
7 HSPU
7 THRUSTERS        135/95
7 K2E
7 DEADLIFTS         245/165
7 BURPEES
7 KBS-A                    55/35
7 PULL UPS 

WEDNESDAY

SWOD
EMOM - BACK SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%

WOD
EMOM - 10 MINS

0-5 MIN 
3 SNATCH DEADLIFTS

5-10 MIN
3 SNATCH HIGH PULLS

*** REST 3 MINUTES

10 MIN TO:
BUILD HEAVY POWER SNATCH

***REST 3 MINUTES

8 AMRAP
10 T2B
10 BURPEES 

THURSDAY

SWOD
EMOM- PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
1 @ 85%


WOD
80 DOUBLE UNDERS / 160 SINGLES
80 AIR SQUATS
800 MTR RUN
40 KBS - R       70/53
40/30 CALORIE ROW
400 MTR RUN WITH PLATE       45/35

FRIDAY

SWOD
5X5 MED BALL CLEANS    14/10

WOD - 8 MIN AMRAP
20 MED BALL CLEANS
20 B-FLY SIT UPS  B-FLY SIT UPS

THIS WEEK AT 911 CROSSFIT

SEPTEMBER 4TH - SEPTEMBER 8TH

SATURDAY, SEPTEMBER 9TH - 10AM CLASS WITH COACH NICOLE

MONDAY

*** HAPPY LABOR DAY!!! ***

GYM IS CLOSED - EXCEPT FOR...

10AM CLASS WITH COACH NICOLE

&

630PM CLASS WITH COACH NICOLE 

TUESDAY

SWOD

EMOM - PUSH PRESS

8X3 @ 85%

WOD - 3 ROUNDS - 4 MIN AMRAP EACH ROUND

200 MTR RUN

MAX POWER SNATCHES    75/55

*** UNBREAKABLE ***

REST 4 MINUTES BETWEEN ROUNDS 

WEDNESDAY

SWOD

1RM DEADLIFTS 

WOD - 15 MIN AMRAP

60 DOUBLE UNDERS / 120 SINGLES

150 MTR WALK LUNGE (NO WEIGHT)

15 DEADLIFTS       225/155

THURSDAY

SWOD

E2MOM - CLEANS

8X8 @ 70%

WOD - 5 ROUNDS

MAX BW BENCH PRESS

MAX STRICT PULL UPS

REST 3 MINUTES BETWEEN ROUNDS

FRIDAY

SWOD

5X5 MED BALL CLEANS   14/10

WOD - 8 MIN ARMAP

20 MED BALL CLEANS      20/14

20 B-FLY SIT UPS