THIS WEEK AT 911 CROSSFIT

OCTOBER 31ST - NOVEMBER 4TH

SATURDAY, NOVEMBER 5TH

9AM - THERE WILL NOT BE A MOBILITY CLASS

9AM - 10:30AM - CAPOEIRA CLASS WITH COACH BATUNIDOS

        *** $10 FOR MEMBERS & $15 FOR NON MEMBERS ***

10:30AM - REGULAR WOD WITH COACH BATUNIDOS 

      

MONDAY

*** DRESS UP FOR HALLOWEEN!!  - OR BURPEES WILL BE ADDED  ;)) ***

WARM UP

PVC/ FLOOR STRETCH

SWOD
E2MOM - BACK SQUAT
5X5 @ 85%

WOD - 5 RDS - 5,4,3,2,1
SQUAT CLEAN       95/65
SPLIT JERK            95/65
OHS                           95/65

*** BUY OUT - ROW 1000 MTRS + 3 ROPE CLIMBS ***

TUESDAY

WARM UP

PVC/ FLOOR STRETCH

SWOD
E2MOM - PUSH PRESS
5X5 @ 85%

WOD - 3 RDS
RUN 200 MTRS
10 BOX JUMP BURPEES      24/20
15 KBS-A                                  55/35
  ***REST 90 SECONDS

*** BUY OUT - 2 MINS LATER -  EMOM - 6X3 @ 65% SNATCHES ***

WEDNESDAY

WARM UP

PVC/ FLOOR STRETCH

SWOD

E2MOM - CLEAN
5X5 @ 85%

WOD - LADDER  - 15 MINUTES OR UNTIL FAILURE 
3X - DEADLIFTS  - START @  135/105
RUN 200 MTRS

*** ADD 10LBS UNTIL 15 MINUTES/FAILURE ***

THURSDAY

WARM UP

PVC/ FLOOR STRETCH

SWOD - SKILLS - 5X
10 KIP
20 ARCH ROCK
3 SPRINT 50 MTRS - BUMPER TO BUMPER

WOD
1 MIN -    MAX FRONT SQUAT          95/65
  ** REST 30 SECONDS
1 MIN -    MAX PULL UPS  
  ** REST 30 SECONDS
2 MINS -  FRONT SQUAT
  ** REST 30 SECONDS
2 MINS -  MAX PULL UPS
  ** REST 30 SECONDS
3 MINS -  FRONT SQUAT
  ** REST 30 SECONDS
3 MINS -  MAX PULL UPS

FRIDAY

WARM UP

PVC/ FLOOR STRETCH

SWOD

E2MOM - BENCH PRESS
8X8 @ 65%% + 5 PUSH UPS

WOD - 21 -15- 9
21 WALL BALLS                        20/14
21 HRPU
ROW 750 MTRS

15 T2B               
15 HRPU
ROW 500 MTRS

9 STRICT PRESS                       95/65
9 HRPU
ROW 250 MTRS

THIS WEEK AT 911 CROSSFIT

OCTOBER 24TH - 28TH

SATURDAY, OCTOBER 29TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE

THANK YOU VERY MUCH TO EVERYONE WHO DONATED AND THOSE WHO PARTICIPATED IN BARBELLS FOR BOOBS THIS PAST SATURDAY!!! 

WE PASSED OUR GOAL BY OVER $300 AND HAD AN AMAZING CREW PARTICIPATE IN GRACE.

AN AWESOME SATURDAY, WITH AN AWESOME CREW.

AGAIN, THANK YOU ALLLLLLLLLLL VERY MUCH!! 

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EMOM - FRONT SQUAT

8X5 @ 75%

WOD - 3RDS @ 5 MINUTES

7 SLAM BALLS            20/15

7 OHL                             45/25

7 BOX JUMP OVER     24/20

REST 2 MINUTES

TUESDAY

WARM  UP

PVD/FLOOR STRETCH

SWOD

EMOM - STRICT PRESS

8X5 @ 75%

WOD - 3 RDS

400 MTR RUN

10 TIRE FLIPS

200 MTR RUN

10 CLEAN & SQUAT    95/65

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EMOM - DEADLIFT

8X5 @ 75%

WOD - 3RDS

5 HSPU

10 WALL BALLS          20/14

15 T2B

5   OHS                           95/65                     

10 BURPEES

15 SUMO DL HP           70/55 (KB)

THURSDAY

WARM UP

PVC / FLOOR STRETCH

SWOD - SKILLS - 5X

L-SIT - 30 SECONDS

5 RING DIP & PULL UPS

10 HALLOW ROCK

** 3 MU

WOD - EMOM 12 MINS - 2,4,6 = ALL IN 1 MINUTE

2 DEADLIFT           135/105

4 JUMP SQUAT
6 KBS-R                   70/55

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD
EMOM - CLEAN & JERK
5X5 @ 75%

WOD - ALL KETTLEBELLS - 55/35

20 KBS-A                  

25 PUSH UPS

20 CLEAN & JERK (10 PER ARM)

25 PULL UPS

20 SNATCH (10 PER ARM)

25 B-FLY SIT UPS

10 THRUSTER (RIGHT ARM)

25 DOUBLE UNDER (50 SINGLES)

10 THRUSTER (LEFT ARM)

*** BUY OUT 800 MTR RUN***

THIS WEEK AT 911 CROSSFIT

OCTBOER 17TH - 21ST

SATURDAY, OCTOBER 22ND:

9AM - MOBILITY WITH COACH DAVID

10AM - BARBELLS FOR BOOBS WITH COACH NICOLE

(ANOTHER WOD TO FOLLOW)

REGSITER ONLINE @

HTTPS://FUNDRAISE.BARBELLS.FORBOOBS.ORG/TEAM/91789

$25 DONATION

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EVERY 90 SECONDS - OHS

8X3 @ 85%

WOD - 4 RDS

15 CLUSTERS                            95/65

1 ROPE CLIMB

200 MTR FARMERSWALK     55/35

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EVERY 90 SECONDS - SPLIT JERK

8X3 @ 85%

WOD - 3 RDS

20 DEADLIFTS          185/135

RUN 200 MTRS

20 PULL UPS

RUN 400 MTR

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EVERY 90 SECONDS - SNATCH SQUAT

8X3 @ 85%

WOD - 15 MIN AMRAP

21 WALL BALLS      20/14

21 HRPU

21 KBS-R                    70/55

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EMOM - FLOOR BENCH PRESS

8X5 @ 65%

WOD - 3 RDS

ROW 250 MTRS

15 T2B

15 GOBLET SQUATS

REST 2 MINUTES

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EVERY 90 SECONDS - BACK SQUAT

5X5 @ 75% 

WOD

10  HSPU

20  BURPEES

30  BOX JUMP         24/20

40  JUMP LUNGE   (20 PER LEG)

50  B-FLY SIT UP

50  DOUBLE UNDER (100 SINGLES)

40  PLANK TUCK

30  MOUTAIN CLIMBERS   (15 PER LEG)

20 CAL ROW

10 K2OE

10  HSPU

20  BURPEES

30  BOX JUMP         24/20

40  JUMP LUNGE    (20 PER LEG)

50  B-FLY SIT UP

THIS WEEK AT 911 CROSSFIT

OCTOBER 10TH - 14TH

SATURDAY,  OCTOBER 15TH:

9AM - MOBILITY WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE

SATURDAY, OCTOBER 22ND @ 10AM

!!! BARBELLS FOR BOOBS WITH COACH NICOLE

*** 30 CLEAN AND JERKS ***

(ANOTHER WOD TO FOLLOW)

REGISTER ONLINE @

HTTPS://FUNDRAISE.BARBELLSFORBOOBS.ORG/TEAM/91789

$25 DONATION

LET'S HELP WOMEN EVERYWHERE!!! 

MONDAY

WARM UP

PVC/FLOOR STRETCH 

SWOD

E2MOM - FRONT SQUAT

5X8 @ 85%

WOD -  20 MINS

5 OHS         95/65

10 T2B
REST 30 SECONDS

BUY OUT: 800 MTR RUN OR 1000 MTR ROW

TUESDAY

WARM UP
PVC/FLOOR STRETCH 

SWOD
E2MOM - POWER CLEAN
5X8 @ 85%

WOD - AMRAP 20 MINS
20X  KBS-A                      55/35
3X   ROPE CLIMB
400 MTR RUN - WITH KEG/SAND BAG 

WEDNESDAY

WARM UP
PVC/FLOOR STRETCH 

SWOD
E2MOM - PUSH PRESS
5X8 @ 85%

WOD - 25 MIN CAP
50 WALL BALLS                                20/14
50 BURPEE OVER BAR
50 OHL   - L & R = 1 REP                 45/25
50 DOUBLE UNDERS (100 SINGLES)
50 BOX JUMP                                    20/14           

THURSDAY

WARM UP
PVC/FLOOR STRETCH 

SWOD
SKILLS

WOD - 3 RDS - 25 MIN CAP
BUY IN: 800 MTR RUN

5X  SPRINT BUMPER TO BUMBER - 10 PUSH UPS @ BUMBER
7X  TIRE FLIPS
400 MTR RUN 

FRIDAY

WARM UP
PVC/FLOOR STRETCH 

SWOD
E2MOM - DEADLIFTS
5X8 @ 85%


WOD - CAP 25 MINS - 
10 SNATCHES
20 PULL UPS
30 BACK SQUAT
40 SLAM BALL
50 HRPU
60 LEG RAISE (RIG)
70 JUMP SQUAT
80 KBS- R
90 DOUBLE UNDERS (180 SINGLES)
100 SIT UPS

THIS WEEK AT 911 CROSSFIT

OCTOBER 3RD - 7TH

SATURDAY, OCTOBER 7TH

9AM -  MOBILITY WITH COACH DAVIE

10AM - CLASS WITH COACH DAVID

*****************************************************************

SATURDAY, OCTOBER 22ND @ 10AM

!!! BARBELLS FOR BOOBS WITH COACH NICOLE!!!
 *** 30 CLEAN & JERKS ***

(ANOTHER WOD WILL FOLLOW)

REGISTER ONLINE @
https://fundraise.barbellsforboobs.org/team/91789

$25 DONATION

LET'S HELP WOMEN EVERYWHERE!!

MONDAY

WARM UP
PVD/ FLOOR STRETCH

SWOD
EMOM - BACK SQUAT
8X5 @ 75%

WOD - 5 RDS - COMPLEX
(5) REPS   
DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + PUSH PRESS  115/105
RUN 200 MTRS

TUESDAY

WARM UP
PVD/FLOOR STRETCH

SWOD
EMOM - SNATCH
8X5 @ 75%

WOD  - 3 RDS

20/10 X 5 - KBS-A               55/35

REST 1 MIN

20/10 X 5 - BURPEES

REST 1 MIN 

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EMOM - OHS

8X5 @ 75%

WOD - AMRAP - CAP 20 MINUTES

15 T2B

15 JUMP SQUATS

15 HRPU

15 BOX JUMP         24/20

*** E5MOM- RUN 200 MTRS *** -  PICK UP REPS WHERE YOU LEFT OFF

THURSDAY

WARM UP

PVD/FLOOR STRETCH

SWOD

SKILLS

WOD - 3 RDS

400 MTR RUN

10 TIRE FLIPS

200 MTR RUN

10 SQUAT CLEANS         95/65         

FRIDAY

WARM UP

PVD/FLOOR STRETCH

SWOD

EMOM - DEADLIFT

8X5 @ 75%

WOD - 5RDS - CAP 25 MINS

20 KB SNATCH                                                45/25

20 GOBLET DEADLIFT HIGHPULL          70/55

20 KBS - SINGLE ARM                                  55/35

20 OHL - L&R LEG = 1 REP                         45/25

20 PULLUPS