THIS WEEK AT 911 CROSSFIT

MARCH 27TH - MARCH 31ST

MONDAY, MARCH 27TH - OPEN HOUSE PARTY 5-8PM

COACH'S SCHEDULES:

ALL AM & PM CLASSES -

MONDAY, WEDNESDAY, THURSDAY, FRIDAY - COACH NICOLE

TUESDAY -

ALL AM - COACH NICOLE

430 & 530PM - COACH NICOLE

630 & 730PM - COACH JIM

SATURDAY, APRIL 1ST  - 10AM - COACH NICOLE

MONDAY

SWOD

E90S - BACK SQUAT

1 X 5 @ 80%

2 X 5 @ 85%

3 X 3 @ 90%

WOD - 3 ROUNDS
AIR SQUATS - 75/50/25
PULL UPS - 50/25/15
RING DIPS - 20/15/10

                                                                                   

TUESDAY

SWOD

E90S - STRICT PRESS
 8 X 5 @ 75%

WOD
RUN 200 MTRS W/ MED BALL          20/14
30 BURPEES
RUN 200 MTR W/ MED BALL
30 BARBELL ROW                              65/45
RUN 200 MTR W/ MED BALL
30 PUSH PRESS                                    95/65
RUN 200 MTR W/ MED BALL
30 KBS-R                                                70/55

                                                                

WEDNESDAY

SWOD

E2MOM - POWER SQUAT CLEAN
1 X 5 @ 75%
2 X 5 @ 85%
3 X 3 @ 90%

WOD
EMOM - 5 MINUTES
3 C&J @ 80%

REST 1 MINUTE

5 MINUTES -
1 MINUTE - MAX DEADLIFT @ 75%

REST 1 MINUTE

BUY OUT: 400 MTR FARMERSWALK      55/35

                                                                                 

THURSDAY

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85%

WOD - 17 MIN AMRAP
3 ROPE CLIMBS
25 MTR TIRE DRAG
25 KBS-A                          55/35
SPRINT 50 MTRS

                                                                        

FRIDAY

SWOD

E90S - OHS
1 X 5 @ 75%
2 X 5 @ 85%
3 X 3 @ 90%

WOD - 10 ROUNDS
30 DOUBLE UNDERS / 60 SINGLES
15 T2B
5 HSPU

THIS WEEK AT 911 CROSSFIT

MARCH 20 - MARCH 24TH

SATURDAY, MARCH 25TH

9AM - 17.5 JUDGING  *** PLEASE SCHEDULE AHEAD OF TIME ***

10AM - CLASS WITH COACH NICOLE

MONDAY

SWOD
E90S - FRONT SQUAT
3 X 8 @ 85%

WOD - 4 ROUNDS
20 WALL BALLS                  20/14
20 BACK SQUATS                95/65
400 MTR RUN

BUY OUT:  5 ROPE CLIMBS + 20 PLANK TUCK + 40 SUPERMAN + 60 CRUNCHES

                                                           

TUESDAY

SWOD
E90S - POWER CLEAN AND PUSH JERK
5X8 @ 85%

WOD - 17 MIN AMRAP
5 BURPEE + PULL UP + K2E
5 BOX JUMP                                     24/20
5 HRPU
5 PISTOL (PER LEG)

BUY OUT: 10 X 20/10 DOUBLE UNDER / SINGLES

         

                                                                             

WEDNESDAY

SWOD
E90S - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%

WOD - 3 ROUNDS - 25 MIN CAP
200 MTR FARMERS WALK
25 B-FLY SIT UPS
25 AIR SQUATS
25 T2B
25 OHL                    45/35
25 SLAM BALL

                                                                            

THURSDAY

SWOD
E2MOM - SQUAT SNATCH
8X 5 @ 75%

WOD - 15 MINUTES (5 ROUNDS)
30 SECONDS - KB-SNATCH                35/20
    REST 30 SECONDS
30 SECONDS - KB - THRUSTER        35/20
    REST 30 SECONDS
30 SECONDS - KB-RUSSIAN              70/55
     REST 30 SECONDS

*** DB'S ARE OK FOR SNATCH AND TRUSTERS ***

BUY OUT: 800 MTR RUN OR ROW 1000 MTRS

FRIDAY

17.5!!  :))

LAST WEEK OF OPEN GAMES

*** DON'T FORGET TO SUMBIT YOUR SCORE BY MONDAY @ 7:30PM!! ***

10 ROUNDS - FOR TIME
9 THRUSTERS
35 DOUBLEUNDERS

MEN - 95LBS
WOMEN - 65LBS

THIS WEEK AT 911 CROSSFIT

MARCH 13TH - MARCH 17TH

SATURDAY, MARCH 18TH

10AM - CLASS WITH COACH ANTHONY

MONDAY

SWOD

E2MOM -BACK SQUAT

5X8 @ 80%

WOD - 4 ROUNDS

10 DEADLIFT
200 MTR RUN
10 POWER CLEAN
200 MTR RUN
10 FRONT SQUAT
200 MTR RUN

BUY OUT: 2 ROUNDS - 25 B-FLY SIT UPS, 25 HRPU, 25 ELBOW + HAND PLANKS

TUESDAY

SWOD
E90S - PUSH PRESS + JERK

3 PUSH PRESS  + 1 JERK @ 75%
2 PUSH PRESS + 2 JERK @ 80 %
1 PUSH PRESS + 3 JERK @ 85%
2 PUSH PRESS + 2 JERK @ 80%
3 PUSH PRESS + 1 JERK @ 75%

WOD - 4 ROUNDS

1 MINUTE

MAX PULL UPS

         REST 30 SECONDS

1 MINUTE
MAX T2B
      
          REST 30 SECONDS

2 MINUTES

MAX ROW

         REST  30 SECONDS

BUY OUT ABS:  SIDE PLANK HOLD - 5 X 20/10  + HOLLOW HOLD 5 X 10/5

 WEDNESDAY

SWOD

E2MOM - HANG CLEAN + HANG SQUAT CLEAN

3 X 5 @ 75%
2 X 5 @ 80%
1 X 5 @ 85%

WOD - 17 MINUTE AMRAP

25 DB LUNGES          35/20LBS

15 RING DIP

25 WALL BALLS       20/14

15 KBS-RUSSIAN      70/55

THURSDAY

SKILLS - 3 ROUNDS

L-SIT - 30 SECONDS

HSH - 30 SECONDS

20 HOLLOW ROCK

20 SUPERMAN

20 CRUNCHES

WOD

800 MTR RUN

5 HRPU

10 SQUAT SNATCH                95/65

15 BURPEES OVER BAR

400 MTR RUN

15 BURPEES OVER BAR

10 SQUAT SNATCH                95/65

5 HRPU

800 MTR RUN

FRIDAY

17.4!!!  :))

DON'T FORGET TO SUBMIT YOUR SCORE BY MONDAY, BEFORE/BY 7:59PM!! ***

THIS WEEK AT 911 CROSSFIT

MARCH 6TH - MARCH 10TH

SATURDAY, MARCH 11TH

9AM - 17.3 JUDGING - *PLEASE SCHEDULE AHEAD OF TIME*

10AM - CLASS WITH COACH NICOLE


 WE HAD A GREAT SATURDAY BEACH WOD!!
 THANK YOU, EVERYONE, WHO CAME OUT AND PARTICIPATED!!  
ANOTHER BEACH WOD IS COMING UP IN APRIL..... ;))

MONDAY

SWOD

E90S -FRONT SQUAT

2 X 5 X 70%

2 X 5 X 75%

1 X 5 X 80%

WOD - 5 ROUNDS

400 MTR RUN

21 FRONT SQUATS             95/65

12 BURPEE PULL UP

TUESDAY

SWOD

E2MOM - STRICT PRESS

5 X 8 @ 75%

WOD - 7 ROUNDS

2 MIN

25 KBS-A                55/35

ROW MAX

REST 1 MIN 

WEDNESDAY

SWOD

E90S - OHS

2 X 5 X 70%

2 X 5 X 75%

1 X 5 X 80%

WOD

50 DEADLIFT              115/75

50 OHL                           45/35

40 PUSH PRESS          115/75

40 T2B

30 POWER CLEAN     115/75

30 WALL BALLS          20/14

20 SNATCHES              115/75

20 JUMP SQUAT

THURSDAY

SWOD

E2MOM -BENCH PRESS + BARBELL ROW

5 X 8 @ 75%

WOD - 3 ROUNDS

50 DU 

50 HRPU

50 SIT UP

2 ROPE CLIMB

5 TIRE FLIPS

200 MTR RUN

FRIDAY

17.3!!! :))

Complete as many reps as possible:

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb or (43/29kg)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb or (61/43kg)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb or (83 / 61kg)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb or (102 / 70kg)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb or (111/79kg)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb or (120/83kg)