911 CrossFit

THIS WEEK AT 911 CROSSFIT

NOVEMBER 7TH - 11TH

SATURDAY, NOVEMBER 12TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE

*** CONGRATULATIONS TO JIM SAYIH & MICHAEL SAYIH FOR COMPLETING
FULL IRONMAN FLORIDA IN 16:35:54!!

TRAINING HARD FOR MONTHS, STRENGTH AND PERSEVERANCE, THEY WERE ABLE TO ACCOMPLISH SUCH AN AMAZING GOAL!! ***

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - FRONT SQUATS
5X5 @ 85%

WOD
30 THRUSTERS                       95/65
     50 B-FLY SIT UP
30 HANG POWER CLEAN    95/135
     50 B-FLY SIT UP
30 DEADLIFT                         185/135
     50 B-FLY SIT UP

*** BUY OUT - 2000 MTR ROW ***

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - STRICT PRESS

5X5 @ 85%

WOD - 12 MIN AMRAP
10 SUMO GOBLET SQUAT HIGH PULL    55/35
10 BURPEE OVER BAR

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EMOM - DEADLIFT

5X5 @ 75%

WOD - 3 RDS
10 HANG SNATCH            95/65
1 ROPE CLIMB
200 MTR RUN
1 ROPE CLIMB
10 T2B

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SKILLS - 3 RDS

3 SKIN THE CAT

25 DOUBLE UNDERS

30 SEC HSH

45 SEC L-SIT

10 V-UP

WOD
800 MTR RUN
       30 OHS                     95/65
200 MTR RUN
       30 KBS-A                 55/35
200 MTR RUN
      30 BOX JUMP        24/20
200 MTR RUN
      30 HRPU
800 MTR RUN

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - CLEAN & JERK

5X5 @ 85%

WOD
ROW 25 CAL
     50 WALL BALL              20/14
     40 KBS-R                          70/55
     30  OHL                              45/25 
     20 PULL UPS
ROW 25 CAL
     20 PULL UPS
     30 OHL                             45/25
     40 KBS-R                          70/55
     50 WALL BALL               20/14
ROW 25 CAL