911 CrossFit

HAPPY 4TH OF JULY
WE WILL BE OPEN ONLY FOR AM CLASSES

530AM 630AM 830AM

–       Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

MONDAY  - HERO WOD

IN HONOR OF USAF SSGT TIMOTHY P. DAVIS, 28, WHO WAS KILLED ON FEBRUARY 20, 2009 SUPPORTING OPERATIONS IN OEF WHEN HIS VEHICLE WAS STRUCK BY AN IED. TIMOTHY IS SURVIVED BY HIS WIFE MEGAN AND ON-YEAR OLD SON T.J.

WARM UP

400 METER RUN

MU 3X3

BURPEE 3X10

HRPU 3X10

5 ROUNDS FT

12 DEADLIFTS          155/135

9 POWER CLEANS   155/135

6 PUSH JERK            155/135

BUY OUT  TABATA ABS

TUESDAY

WARM UP - 3 RDS

L-SIT 30 SECONDS

HSH 45 SECONDS

RING DIP X 10

SWOD

SWOD

DL - E2MOM

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 80%

2 @ 85%

1 @ 95%

WOD 20 MIN AMRAP

RUN 200 MTR

50 SINGLE KB OH LUNGE ( 25 PER LEG)  (55/35)

40 WALL BALLS                                            (20/14)

30 BOX JUMP                                                (24/20)

20 T2B

10 SIT-UPS

WEDNESDAY

WARM UP 3 RDS

JUMPING JACK X25

JUMP KNEE HIGH X 25

PLANK JACK/TUCK X25

SWOD

BS - 90 SECONDS

6 @ 65%

5 @ 70%

4 @ 75%

3 @ 85%

2 @ 90%

1 @ 95%

THEN

Every two minutes, for 14 minutes (7 sets):
Shoulder Press
1x5x50%
1x5x60%
1x5x70%
3x3x85%
1x10x55%

WOD 3 RDS FT

400 MTR RUN WITH PLATE  (45/25)

10 FS

10 SOH

10 HPC

THURSDAY

WARM UP

5 SETS 20/10 SECONDS

JUMP SQUAT

JUMP ROPE

KBS R   (70/55)

SWOD

Every two minutes, for 16 minutes (8 sets):
Split Jerk
1x3x60%
1x2x70%
1x2x80%
5x1x90%

WOD 

7 MIN AMRAP

ROW 500 MTRS

HSPU   X 15

DB CLEAN & SQUAT  X 15

100 DOUBLE / 200 SINGLES

REST 2 MINUTES

7 MIN AMRAP

ROW 500 MTRS

HSPU    X 15

DB CLEAN & SQUAT  X 15

100 DOUBLE / 200 SINGLES

FRIDAY

WARM UP - 2 RDS

50 MTR BROAD JUMP

50 MT CLIMB

50 SIT UPS

50 ANKLE CLAPS

SWOD

Every 90 seconds, for 12 minutes (8 sets):
HIGH HAND SNATCH

1x3x80%
1x2x85%
1x1x90%
1x5x60%
1x5x65%
1x5x70%
1x5x75%
1x5x80%

WOD

200 MTR FARMWALK    (55/35)

25 PULLUPS

200 MTR FARMERWALK

25 KBSA                           (55/35)

200 MTR FARMERWALK

25 HRPU