THIS WEEK AT 911 CROSSFIT, COOPER CITY
UPDATED WODS JULY 25-29TH
CROSSFIT GAMES WODS
NEW: SATURDAYS AT 9am class with David Gil - tech work and mobility - free for members. 15.00 for non-members or drop in
HIIT class 9am - 10.00 drop in
10 AM - REGULAR SATURDAY WOD
MONDAY
WARM UP
10 PER LEG - STRETCH LUNGE WALK
2X BROAD JUMP
2X WALK OPP LEG KICK
SWOD
BENCH PRESS
EVERY 90 SECONDS
5X55%
3X65%
2X75%
1X85%
1X95%
WOD
DEADLIFT LADDER- 1 REP EVERY 30 SECONDS - 20 REPS
MEN - 125-145-165-175-185-195-215-225-235-245-255-265-275-285-295-305-315-325-335-345
WOMEN -
95-105-115-125-135-145-155-165-175-185-195-200-205-210-215-220-225-230-235-240
TUESDAY
WARM UP
COACH'S CALL
SWOD
EMOM - SNATCHES
5X2 @ 85% OF 1RM
WOD - MURPH
RUN 1 MILE
20 PULL UPS
40 PUSH UPS
60 SQUATS
RUN 1 MILE
WEDNESDAY
WARM UP
PVC PIPE - COACH'S CALL
SWOD
CLEAN + HANG CLEAN
EVERY 90 SECONDS
1 X 80% OF 1RM
WOD SQUAT CLEAN PYRAMID
10 SQUAT CLEAN 95
/ 65
8 SQAUT CLEAN 115
/ 95
6 SQUAT CLEAN
125 / 105
4 SQUAT CLEAN
135 / 115
2 SQUAT CLEAN
155 / 125
THURSDAY
WARM UP
COACH'S CALL
SWOD
EMOM - PUSH PRESS
1 X 5 @ 75 OF 1RM
WOD #1 FOR TIME
50 WALL BALLS 20/14
24 MED BALL SIT UPS
400 MTR RUN WITH MED BALL
WOD #2 - 100%
40 BOX JUMPS 24/20
20 D BALL CLEAN 20/14
FRIDAY
WARM UP
PVC PIP - COACH'S CALL
SWOD - SKILLS
15MINUTES WORK ON;
MU
HANDSTAND WALK / HOLD
ROPE CLIMB
WOD - THE SEPARATOR
15 BACK
SQUATS
135/105
20 BURPEES
6 HSPU
18 FRONT
SQUATS 135/105
20 BURPEES
4 HSPU
21
OHS
135/105
20 BURPEES
2 PUSH UPS
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