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
6 KBS-R 70/55
FRIDAY
WARM UP
PVC/FLOOR STRETCH
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***
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