THIS WEEK AT 911 CROSSFIT
OCTOBER 3RD - 7TH
SATURDAY, OCTOBER 7TH
9AM - MOBILITY WITH COACH DAVIE
10AM - CLASS WITH COACH DAVID
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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!!
TUESDAY
20/10 X 5 - BURPEES
*** E5MOM- RUN 200 MTRS *** - PICK UP REPS WHERE YOU LEFT OFF
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SATURDAY, OCTOBER 22ND @ 10AM
!!! BARBELLS FOR BOOBS WITH COACH NICOLE!!!
*** 30 CLEAN & JERKS ***
(ANOTHER WOD WILL FOLLOW)
https://fundraise.barbellsforboobs.org/team/91789
$25 DONATION
LET'S HELP WOMEN EVERYWHERE!!
MONDAY
WARM UP
PVD/ FLOOR STRETCH
PVD/ FLOOR STRETCH
SWOD
EMOM - BACK SQUAT
8X5 @ 75%
EMOM - BACK SQUAT
8X5 @ 75%
WOD - 5 RDS - COMPLEX
(5) REPS
DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + PUSH PRESS 115/105
RUN 200 MTRS
(5) REPS
DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + PUSH PRESS 115/105
RUN 200 MTRS
WARM UP
PVD/FLOOR STRETCH
PVD/FLOOR STRETCH
SWOD
EMOM - SNATCH
8X5 @ 75%
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
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