911 CrossFit

THIS WEEK AT 911 CROSSFIT

NOVEMBER 14TH - 18TH

SATURDAY, NOVEMBER 19TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE 

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - FRONT SQUAT
8X3 @ 85%


WOD

400 MTR RUN
25 PUSH PRESS      95/65
50 OHL                     45/25
50 MTR BEAR CRAWL
25 T2B
50 OHL                     45/25
400 MTR RUN

TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - SNATCH
8X3 @ 85%


WOD 4 ROUNDS

90 SECONDS - MAX KBSR - SINGLE ARM                 55/35
      (SWITCH ARMS AT YOUR OWN PACE)
***REST 30 SECONDS ***

90 SECONDS - ROW MAX MTRS 
*** REST 30 SECONDS ***

WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


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

BACK SQUAT    95/65
KBS-A                  55/35
HRPU

THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%


WOD - 3 ROUNDS
SPRINT 50 MTRS
7 TIRE FLIPS
3 ROPE CLIMBS
200 MTR FARMERSWALK     55/35

FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - CLEAN & JERK
8X3 @ 85%


WOD - 30 MIN CAP

20 PULL UPS
40 BOX JUMP OVER                     24/20
60 KB SNATCH (30 PER ARM)    45/25
80 JUMP SQUAT
100 DOUBLE UNDERS (200 SINGLES)
80 SIT UPS
60 WALL BALLS                             20/14
40 BAR REVERSE LUNGE           65/45
20 PULL UPS