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

THIS WEEK  AT 911 CROSSFIT

OCTOBER 29TH - NOVEMBER 3RD

SATURDAY, NOVEMBER 4TH - 10AM CLASS WITH COACH NICOLE 

*** DRESS UP FOR HALLOWEEN ON TUESDAY!!! ***

MONDAY

SWOD

EMOM - FRONT SQUAT

8X3 @ 85%

WOD - 20 MIN AMRAP

10 HRPU

10 SQUAT CLEAN

50 DOUBLE UNDER / 100 SINGLE

TUESDAY

DRESS UP FOR HALLOWEEN!! :))

SWOD

E2MOM - CLEAN & JERK

8X 5 @ 75%

WOD - 5 ROUNDS

5 RING DIP

10 HANG SNATCH
15 LEG RAISE

WEDNESDAY

SWOD

3 REP MAX - DEADLIFT

WOD

1 ROUND

400 MTR RUN

30 BOX JUMPS       24/20

30 WALL BALLS    20/14

2 ROUNDS

400 MTR RUN

21 KBS-A                  55/35

12 PULL UPS

1 ROUND

400 MTR RUN

30 BOX JUMPS        24/20

30 WALL BALLS     20/14

THURSDAY

SWOD

E90S - BENCH PRESS

8X8 @ 80%

WOD

3 -6- 9-12-15-18-21-24

T2B
SLAM BALL        20/15
OHL                       45/35

FRIDAY

SWOD

E90S - OHS

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 85%

2 @ 90%

1 @ 95%

WOD

400 MTR RUN

20 BACK SQUAT

20 FRONT SQUAT

20 OHS

400 MTR RUN

30 STRICT PRESS

30 PUSH PRESS

30 PUSH JERK

400 MTR RUN

40 POWER CLEAN

40 HANG CLEAN

40 MTR RUN

THIS WEEK AT 911 CROSSFIT

OCTOBER 23RD - OCTOBER 27TH

SATURDAY, OCTOBER 28TH - 10AM CLASS WITH COACH NICOLE

*** THANK YOU, EVERYONE, WHO DONATED &

PARTCIPATED IN BARBELLS FOR BOOBS!! ***

MONDAY

SWOD

EMOM - BACK SQUAT

8X5 @ 75%

WOD-15 MIN AMRAP
200 MTR FARMERWALKS
10 BURPEE PULL UPS
10 GOBLET SQUATS       55/35

TUESDAY

SWOD

MAX - SNATCH

WOD

ROW 750MTRS

50 KBS-A                             55/35

40 PUSH UPS

30 WALL BALLS               20/14

20 POWER CLEANS         135/95

10 HSPU

100 DOUBLE UNDERS (200 SINGLES)

WEDNESDAY

SWOD

E90S - DEADLIFT

1X5 @ 75%

2X5 @ 85%

3X5 @ 90%

WOD - 4 ROUNDS

21 DEADLIFTS        135/95

15 BOX JUMP          24/20

9 SPLIT JERK         135/95

THURSDAY

SKILLS

KIP

ROPE CLIMB

HSPU

WOD - EMOM - 20 MINS

1 MIN - 3 PUSH PRESS - HEAVY

2 MIN - 3 FRONT SQUAT - HEAVY

FRIDAY

SWOD

E90S - OHS

1X5 @ 75%

2X5 @ 85%

3X5 @ 90%

WOD

ROW 500 MTRS

25 KBSR - RIGHT HAND    55/35

25 KBSR - LEFT HAND

ROW 500 MTRS

25 KB SNATCH RIGHT HAND   55/35

25 KB SNATCH LEFT HAND

ROW 500 MTRS

25 KB C&J RIGHT HAND               55/35

25 KB C&J LEFT HAND

THIS WEEK AT 911 CROSSFIT

OCTOBER 16TH - 20TH

SATURDAY, OCTBOER 21ST - 10AM - BARBELLS FOR BOOBS!!!!

$25 DONATION

PLEASE COME A FEW MINUTES EARLY TO CHECK IN

MINI WOD TO FOLLOW

MONDAY

SWOD
EMOM - FRONT SQUAT
8X5 @ 80%

WOD - 3 MIN

21 GOBLET SQUATS     55/35

21 BURPEE 

MAX CAL ROW

REST 3 MINS

18 GOBLET SQUATS

18 BURPEE 

MAX CAL ROW

REST 3 MINS

15 GOBLET SQUATS

15 BURPEE 

MAX CAL ROW

REST 3 MINS

12 GOBLET SQUATS

12 BURPEE 

MAX CAL ROW

 

TUESDAY 

SWOD
E2MOM - SNATCH
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

WOD - 15 MINUTES - MAX REPS

0:00-3:00 

400 MTR RUN

MAX PULL UPS

4:00-7:00

400 MTR RUN

MAX CLEAN & JERK       155/115

8:00-11:00

400 MTR RUN

MAX PULL UPS

12:00-15:00

400 MTR RUN

MAX CLEAN & JERK       155/115

WEDNESDAY

SWOD
EMOM - DEADLIFT
8 @ 55%
6 @ 65%
4 @75%
2 @ 85%
1 @ 90%

WOD

50 WALL BALL

15 SDLHP                   65/45
50 WALL BALL

10 SDLHP                   95/65

50 WALL BALL

5 SDLHP                    115/95

THURSDAY

SWOD
E90S - PUSH PRESS
8X8 @ 70%

WOD - 5 ROUNDS

25 KBS-R

25 SUPERMAN

25 B-FLY SIT UPS

25 T2B

FRIDAY

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

WOD

60 PISTOLS - ALTERNATE LEGS

50 DB ROWS                      55/35

40 BOX JUMP OVER       24/20

30 HRPU

20 OHL (PER LEG)         45/35

10 BURPEES