911 CrossFit

THIS WEEK AT 911 CROSSFIT

MARCH 6TH - MARCH 10TH

SATURDAY, MARCH 11TH

9AM - 17.3 JUDGING - *PLEASE SCHEDULE AHEAD OF TIME*

10AM - CLASS WITH COACH NICOLE


 WE HAD A GREAT SATURDAY BEACH WOD!!
 THANK YOU, EVERYONE, WHO CAME OUT AND PARTICIPATED!!  
ANOTHER BEACH WOD IS COMING UP IN APRIL..... ;))

MONDAY

SWOD

E90S -FRONT SQUAT

2 X 5 X 70%

2 X 5 X 75%

1 X 5 X 80%

WOD - 5 ROUNDS

400 MTR RUN

21 FRONT SQUATS             95/65

12 BURPEE PULL UP

TUESDAY

SWOD

E2MOM - STRICT PRESS

5 X 8 @ 75%

WOD - 7 ROUNDS

2 MIN

25 KBS-A                55/35

ROW MAX

REST 1 MIN 

WEDNESDAY

SWOD

E90S - OHS

2 X 5 X 70%

2 X 5 X 75%

1 X 5 X 80%

WOD

50 DEADLIFT              115/75

50 OHL                           45/35

40 PUSH PRESS          115/75

40 T2B

30 POWER CLEAN     115/75

30 WALL BALLS          20/14

20 SNATCHES              115/75

20 JUMP SQUAT

THURSDAY

SWOD

E2MOM -BENCH PRESS + BARBELL ROW

5 X 8 @ 75%

WOD - 3 ROUNDS

50 DU 

50 HRPU

50 SIT UP

2 ROPE CLIMB

5 TIRE FLIPS

200 MTR RUN

FRIDAY

17.3!!! :))

Complete as many reps as possible:

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb or (43/29kg)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb or (61/43kg)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb or (83 / 61kg)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb or (102 / 70kg)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb or (111/79kg)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb or (120/83kg)