THIS WEEK AT 911 CROSSFIT
APRIL 10TH - 14TH
SATURDAY, APRIL 11TH - 10AM CLASS - COACH NICOLE
*** REGISTER TODAY FOR APRIL 22ND BEACH WOD!!!! ***
COACH'S SCHEDULES
COACH NICOLE
MONDAY, WEDNESDAY, THURSDAY, FRIDAY - ALL AM & ALL PM
TUESDAY - 430 & 530PM
MONDAY
SWOD
E90S - FRONT SQUAT
1 X 5 @ 80%2 X 5 @ 85%
3 X 3 @ 90%
WOD
MAX 4 MINUTES
5 MANMAKERS
10 PISTOLS (5 PER LEG)
15 SIT UPS
REST 2 MINUTE
MAX 8 MINUTES
20 CAL ROW
20 DOUBLE UNDERS (40 SINGLES)
20 SIT UPS
REST 2 MINUTES
MAX 12 MINUTES
30 PUSH PRESS 95/65
30 GOBLET SQUATS 55/35
30 SIT UPS
TUESDAY
SWOD
E2MOM - CLEAN & JERK
8 @ 55%
6 @ 65%
4 @ 70%
2 X 2 @ 80%
2 X 1 @ 85%
WOD - 5 ROUNDS
25 MTR BEAR CRAWL
25 KB SNATCH 35/20
25 MRT BROAD JUMP
25 KBS-R 70/55
WEDNESDAY
SWOD
E2MOM - OHS
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85%
3 X 1 @ 90%
WOD - 20 MINUTE AMRAP - 115/75
3 CLEANS
5 THRUSTERS
7 BACK SQUAT
RUN 200 MTRS
THURSDAY
SWOD
TURKISH GETUP
WOD
50 ELBOW/UP PLANKS
RUN 400 MTRS
75 T2B
RUN 800 MTRS
100 WALL BALLS
ROW 1200 MTRS
FRIDAY
SWOD
E2MOM - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 @ 85%
3 X 1 @ 95%
*** MAX OUT NEXT WEEK ***
WOD
RUN 200 MTRS
25 PULL UPS
25 PUSH UPS
RUN 200 MTRS
50 DEALIFTS
50 BOX JUMPS
RUN 200 MTRS
25 PULL UPS
25 PUSH UPS
RUN 200 MTRS
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