THIS WEEK AT 911 CROSSFIT
OCTOBER 9TH - OCTOBER 13TH
SATURDAY, OCTOBER 14TH - 10AM CLASS WITH COACH NICOLE
*** BARBELLS FOR BOOBS ***
OCTOBER 21ST - 10AM
DONATE $25 & BE PART OF THE TEAM!!!
HELP SAVE A LIFE!!!
*** GOLIATH GAUNTLET ***
THIS PAST SATURDAY 37 OF US DID THIS OBSTACLE COURSE
WITH SPECIAL COMPASS & EVERYONE DID AMAZING!!!
VERY PROUD OF EVERYONE!!!
THANK YOU ALL FOR JOINING THE TEAM!!!
MONDAY
SWOD
E2MOM - BACK SQUAT
8X8 @ 70%
WOD - 6 ROUNDS
24 FRONT SQUAT
24 PULL UPS
24 WALK LUNGES (TOTAL)
400 MTR RUN
SWOD
E2MOM - SNATCH
8 @55%
6 @65%
4 @75%
2 @85%
1 @90%
WOD - 3 ROUNDS
1 MINUTE MAX REPS
WALL BALLS 20/14
SDLHP 75/55
BOX JUMPS 24/20
PUSH PRESS 75/55
CAL ROW
***REST 1 MIN***
SWOD
EMOM - DEADLIFTS
8X3 @ 85%
WOD - 10 MIN AMRAP
3 BURPEE
3 DEADLIFTS 255/155
6, 9, 12, ETC...
SWOD
E90S - SPLIT JERK
8X5 @ 75%
3 POWER CLEANS / 6 PUSH UPS / 9 AIR SQUATS - 135/95
800 MTR RUN
6 ROUNDS
RUN 400 MTRS
4 ROUNDS
200 MTR RUN
2 ROUNDS
*** MAKE WEIGHT UNBREAKABLE EACH ROUND ***
FRIDAY
SWOD
E90S - OHS
8 @55%
6 @65%
4 @75%
2 @85%
1 @90%
WOD - 5 ROUNDS
500 MTR ROW
15 BENCH PRESS 135/95
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