THIS WEEK AT FIT 5

NOVEMBER 27TH - DECEMBER 1ST

SATURDAY, DECEMBER 2ND - 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD
EMOM - FRONT SQUAT
8X5 @ 75%

***3 SECONDS DOWN, SHOOT UP***

WOD - 3 ROUNDS
75 JUMP SQUATS
25 HSPU
25 PULL UPS

PLANK HOLD - 1 MINUTE X 5 - 1 MINUTE REST EACH ROUND

TUESDAY

SWOD
E2MOM - CLEAN & JERK
8 @ 55%
4 @ 65%
6 @ 75%
2 @ 80%
1 @ 85%


WOD - EMOM - 21 MINUTES
MIN 1 -ROW 12 CALORIES
MIN 2 - 10 HANG CLEANS          125/105
MIN 3 - 20 DOUBLE UNDERS

WEDNESDAY

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


WOD - 8 ROUNDS
4 HANG POWER SNATCH      135/85
RUN 200 MTRS

THURSDAY

SWOD

WOD
CROSSFIT LIFTOFF

MAX LIFT OF... ???

FRIDAY

SWOD
EMOM - OHS
8X5 @ 75%

WOD
ROW 800 MTRS
20 HRPU
20 THRUSTERS    155/105
20 HRPU
20 DEADLIFTS      225/135
20 HRPU
20 BURPEE BOX JUMP OVER    24/20
20 HRPU
RUN 800 MTRS

R

THIS WEEK AT  911 CROSSFIT

NOVEMBER 20TH - NOVEMBER 24TH

SATURDAY, 10AM CLASS WITH COACH NICOLE

MONDAY

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


WOD - 3 ROUNDS
4MIN AMRAP - 95/65
15 FRONT SQUAT
10 SDLHP
5 BURPEES
*** REST 2 MINUTES ***

TUESDAY

SWOD 
E2MOM - CLEAN & JERK
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

WOD - 2O MIN AMRAP
ROW 250 MTRS
10 PUSH PRESS      155/135
20 B-FLY SIT UPS

WENDESDAY

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


WOD - 5 ROUNDS
10 DEADLIFTS      155/135
10 SNATCHES        95/65
10 HSPU

THURSDAY

10AM CLASS WITH COACH NICOLE

HERO WOD

HAPPY THANKSGIVING!!!

FRIDAY

SWOD
EMOM - HANG SNATCH
8X3 @ 80%

WOD - 3 ROUNDS

HANG FROM RIG FOR UP TO 6 MINUTES

MOMENT YOU FALL;

800 MTR RUN
30 HRPU
30 GOBLET SQUATS

THIS WEEK AT 911 CROSSFIT

NOVEMBER 13TH - NOVEMBER 17TH

SATURDAY, NOVEMBER 18TH - 10AM WITH COACH NICOLE

MONDAY

SWOD
EMOM - FRONT SQUAT
1X5 @ 60%
2X5 @ 70%
3X5 @ 80%

WOD
30 OHS                115/95
15 PULL UPS
20 OHS 
25 PULL UPS 

BUY OUT - 
RUN 800 MTRS
REST 3 MINUTES
RUN 800 MTRS

TUESDAY

SWOD
EMOM - CLEAN & JERK
8X3 @ 85%

WOD - 20 MIN AMRAP
20 CAL ROW
15 RING DIPS
10 TURKISH GET-UP    50/35

WEDNESDAY

SWOD
EMOM - BENCH PRESS
8X3 @ 85%

WOD - TABATA 20/10X5
BACK SQUAT   95/65
REST 1 MINUTE


HANDSTAND HOLD
REST 1 MINUTE

L-SIT
REST 1 MINUTE

KBS- A         55/35
REST

THURSDAY

SWOD
E90S - DEADLIFTS
8X8 @ 75%

WOD - 5 ROUNDS
15 CLUSTERS                95/65
50 DOUBLE UNDERS
3 ROPE CLIMBS

FRIDAY 

SWOD
EMOM - HANG SNATCH
8X5 @ 75%

WOD
42-30-18
WALL BALLS  20/14
B-FLY SIT UPS

THIS WEEK AT 911 CROSSFIT

NOVEMBER 6TH - NOVEMBER 10TH

SATURDAY, NOVEMBER 11TH - 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD

EMOM - BACK SQUAT

8X3 @ 85%

WOD

3 THRUSTERS

3 JUMP OVER BAR

6 THUSTERS

6 JUMP OVER BAR

9 THRUSTERS

9 JUMP OVER BAR

12 THRUSTERS

12 JUMP OVER BAR

15 THRUSTERS

15 JUMP OVER BAR

TUESDAY

SWOD

E2MOM - STRICT PRESS

8X8 @ 65%

WOD - AMRAP 15 MINS

30 DOUBLE UNDERS

15 SNATCH                         95/65

30 DOUBLE UNDERS

15 T2B

WEDNESDAY

SWOD

E90S - BENCH PRESS

8X5 @ 85%

WOD - 7 ROUNDS

1 MINUTE MAX REP

CLEAN & HANG CLEAN              95/65

REST 3 MINUTES

ADD 10LBS TO THE LADDER EACH ROUND

THURSDAY

SWOD

E2MOM - SNATCH + HANG SNATCH

5X5 @ 75%

WOD - 3 ROUNDS

21 KB SUMO DLHP                  70/55

200 MTR FARMER WALK

21 HRPU

200 MTR FARMER WALK

FRIDAY

SWOD

3 REP MAX - OHS

WOD

ROW 2000 MTRS

50 BURPEE PULLUPS

ROW 2000 MTRS