THIS WEEK AT 911 CROSSFIT

SEPTEMBER 26 - OCTOBER 1ST

*** OCTOBER 1ST - THERE WILL NOT BE A MOBILITY CLASS  ***

10AM - CLASS WITH COACH ANTHONY

SATURDAY, OCTOBER 1ST

GOLIATH GAUNTLET 5K OBSTACLE RACE

SHERIDAN HOUSE

1700 S. FLAMINGO ROAD, DAVIE 33325

*** IF YOU ARE SIGNED UP, ARRIVE AT 9:00AM *** 

PARKING IS LIMITED - TRY TO CARPOOL

OPTIME ONE CAUSE 5K

THANK YOU, EVERYONE WHO CAME OUT TO SUPPORT SPECIAL COMPASS AND THESE AMAZING ATHLETES!!!

MONDAY

WARM UP

PVC/FLOOR

SWOD

EVERY 90 SECONDS - FRONT SQUAT

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 85%

WOD

10 OHS

1 ROPE CLIMB

15 V-UPS

2 ROPE CLIMBS

20 SLAM BALL

3 ROPE CLIMBS
400 MTR RUN

TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD

EVERY 90 SECONDS - PUSH PRESS

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 85%

WOD

30-20-10

THRUSTERS                  95/65

DOUBLE UNDERS

KBS-R                              70/55

WEDNESDAY 

WARM UP

PVC/FLOOR STRETCH

SWOD

EVERY 90 SECONDS - CLEANS

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 85%

WOD - 3 RDS

800 MTR RUN

15 T2B

12 BURPEES

THURSDAY

WARM UP

PVC/FLOOR

SWOD

E2MOM - BENCH PRESS + PUSH UPS

5 X 8 @ 75% + 5 PUSH UPS

WOD - 12 MIN CAP

1, 2, 3, 4, 5 +     PULL UPS

2, 4, 6, 8 +         GOBLET SUMO SQUATS      55/35

3, 6, 9, 12 +       LEG RAISE (RIG)

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EVERY 90 SECONDS - DEADLIFT

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 85%

WOD

ROW 250 MTRS

    10 CLEAN AND JERK          115/95

    10 HRPU

    10 DEADLIFT                        185/135

ROW 250 MTRS

    20 K2E

    20 BOX JUMP                        24/20

    20 KBS-A                                 55/35

ROW 250 MTRS

    30 OHL                                    45/25

    30 DIPS

    30 SIT UPS

THIS WEEK AT 911 CROSSFIT

SEPTMEBER 19TH - 23RD

SATURDAY, SEPTEMBER 24TH

9AM - MOBILITY WITH COACH DAVID
*** DEADLIFTS ***

10AM - CLASS WITH COACH NICOLE

*** SUNDAY, SEPTEMBER 25TH ***

7:30AM OPTIME ONE CAUSE 5K AT MARKHAM PARK, SUNRISE!!!

COME BE PART OF THE SPECIAL COMPASS TEAM!!

REGISTER @ WWW.OPTIME5KRUN.COM

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - BACK SQUAT
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 85%
1 95%
1 @ 100+%

WOD
20 GOBLET SQUATS            55/35
20 HSPU
20 V-UPS

25 GOBLET SQUATS
25 HSPU
25 V-UPS

30 GOBLET SQUATS
30 HSPU
30 V-UPS

*** EVERY 3 MINUTES = 3, 6, 9...ETC. BURPEES (CAP 15 BURPEES)

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - CLEAN AND JERK

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 85 %

1 @ 95%

WOD - 3 RDS

200 MTR FARMERS WALK         70/55

20 K2OE

20 RING DIP

20 MED BALL CLEAN                  20/14

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - STRICT PRESS

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

WOD

200 MTR RUN WITH PLATE                            45/25

3 ROPE CLIMBS

400 MTR RUN (NO PLATE)

30 PUSH PRESS                                                  95/65

200 MTR RUN WITH PLATE

50 DOUBLE UNDERS (100 SINGLES)

400 MTR RUN (NO PLATE)

30 OHS                                                                  95/65

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

SKILLS 

WOD - 12 MIN AMRAP

50 JUMP SQUAT

40 HRPU

30 B-FLY SIT UP

*** BUY OUT 800 MTR ROW + 10 BURPESS ***

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - DEADLIFT

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 85

1 @ 95%

1 @ 100+%

WOD

10 WALL BALLS              20/14 - ALL WALL BALLS

25 KBS -A                           55/35

20 WALL BALLS

25 T2B

30 WALL BALLS

25  BURPEES

40 WALL BALLS

25 PULL UPS

50 WALL BALLS

THIS WEEK AT 911 CROSSFIT

SEPTEMBER 12 - 16TH

SATURDAY, SEPTEMBER 17TH

9AM - MOBILITY WITH COACH DAVID

*** DEADLIFTS ***

10AM CLASS WITH COACH DAVID

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM BACK SQUAT

3 @ 65% 

3 @ 75%

3 @ 85%

3 @ 95%

WOD - 3 RDS

400 MTR RUN

1 ROPE CLIMB

10 CLUSTERS      95/65

TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM PUSH PRESS

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD
3 MINUTES - AMRAP
     5 PULL UPS
    10 OHL               45/25 
    15 SIT UPS
*** REST 2 MINUTES ***

5 MINUTES - AMRAP
     5 PULL UPS
     10 OHL            45/25
     15 SIT UPS
*** REST 2 MINUTES ***

7 MINUTES - AMRAP
    5 PULL UPS
    10 OHL            45/25
    15 SIT UPS

WEDNESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM SQUAT CLEAN

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD - 15 MIN AMRAP
7 BAR BURPEES
7 BOX JUMP         24/20
7 SLAM BALL      20/15

*** BUY OUT 800 MTR ROW ***

 THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM BENCH PRESS

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD - 3 RDS - 20 MIN CAP
15 KBS-A                       (AT STOP SIGN)
RUN 50 MTRS             (STOP SIGN TO BUMBER)
SPRINT 50 MTRS       (BUMBER TO BUMPER)
7 TIRE FLIPS
RUN 50 MTRS             (BUMPER TO STOP SIGN)
10 FRONT SQUATS    (AT STOP SIGN)

  ****THEN REVERSE FOR ROUND 2; REVERSE AGAIN FOR ROUND 3****

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM DEADLIFT

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD

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

SNATCH        95/65

T2B

PUSH UPS

THIS WEEK AT 911 CROSSFIT

SEPTEMBER 5 - 9

*** MONDAY, SEPTEMBER 5TH ***
HAPPY LABOR DAY!!

WE ARE OPEN FROM 5AM - 10AM

530AM - BOOT CAMP

630AM - CROSSFIT

830AM - CROSSFIT

SATURDAY, SEPTEMBER 10TH

9AM - MOBILITY WITH COACH DAVID

*** SNATCH ***

10AM - CLASS WITH COACH NICOLE

MONDAY

HERO WOD

THE SEVEN

A SUICIDE BOMBER KILLED SEVEN CIA OFFICERS AND ONE JORDANIAN OFFICER AT A REMOTE BASE IN SOUTHEASTERN AFGHANISTAN ON DECEMBER 30, 2009. AFTER POSING AS A POTENTIAL INFORMANT REPORTING ON AL QAEDA.  SEVEN NEW STARS WILL BE ETCHED ONTO THE MEMORIAL WALL AT THE CIA WHERE EVERY STAR REPRESENTS GRIEVING FRIENDS, FAMILY AND COLLEAGUES DEDICATED TO FIGHT AGAINST THE ENEMY, FOREVER IN THEIR NAME.

7RDS FOR TIME

7 HSPU

7 THRUSTERS      135LBS

7 K2E

7 DL                         245LBS

7 BURPEE

7 KBS-R                  70LBS

7 PULL UPS

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

FRONT SQUAT

E2MOM

5 @ 60%

5 @ 65%

5 @ 75%

5 @ 80%

5 @ 85%

WOD

800 MTR RUN

50 T2B

400 MTR RUN

75 PUSH UPS

200 MTR RUN

100 B-FLY SIT UPS

WEDNESDAY

WARM UP
PVD/FLOOR STRETCH

SWOD
SNATCH
E2MOM
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 80%
5 @ 85%


WOD - AMRAP 15 MINUTES
15 POWER CLEAN         115/95
25 PLANK TUCK
15 PUSH PRESS               115/95
25 PLANK TUCK

THURSDAY

WARM UP
PVC/FLOOR STRETCH

SKILLS
DOUBLE UNDERS
MU
L-SIT - 45 SECONDS
T2B
RING DIP

***WORK ON WHAT NEEDS IMPROVEMENT***


WOD - 4 RDS
10 OHS                  95/65
15 BURPEES
20 KBS-A              55/35
400 MTR RUN

FRIDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
CLEAN & JERK
E2MOM
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 80%
5 @ 85%

WOD - FOR TIME
***BUY IN - 400 MTR RUN***
3 WALL WALKS
20 RING DIPS
40 JUMP LUNGES
60 V-UPS
80 WALL BALLS         20/14