THIS WEEK AT 911 CROSSFIT

MAY 29TH - JUNE 2ND

 SATURDAY, JUNE 3RD - 10AM CLASS WITH COACH NICOLE 

MONDAY

OPEN GYM 8-11am

!!!MEMORIAL DAY!!!

THANK YOU, VERY MUCH!!! 

HERO(S) WOD - CLASS @ 10AM WITH COACH NICOLE

TUESDAY

SWOD
EMOM - PUSH PRESS
1X5 @ 55%
2X5 @ 65%
3X5 @ 75%
1X5 @ 85%
2X5 @ 75%
3X5 @ 65%

*** MAX OUT NEXT WEEK - PUT OFF 1 WEEK BC HERO WOD ***


WOD - 12MIN AMRAP
20 KBS-R - SINGLE   (10 PER ARM)     55/35
10 BURPEE PULL UP
5 HSPU

*** BUY OUT - 800 MTR RUN W/ MED BALL    20/14 ***

WEDNESDAY

SWOD
EMOM - SQUAT CLEAN
1X5 @ 55%
2X5 @ 65%
3X5 @ 75%
1X5 @ 85%
2X5 @ 75%
3X5 @ 65%

WOD - 5 RDS
15 SNATCH                   95/65
25 K2OE
15 STEP UP - W/ BB     65/45

THURSDAY

SWOD
EMOM - BENCH PRESS
1X5 @ 55%
2X5 @ 65%
3X5 @ 75%
1X5 @ 85%
2X5 @ 75%
3X5 @ 65%


WOD - 10 RDS
50 MTR SPRINT
15 KBS-A       55/35
5 TIRE FLIP

FRIDAY

SWOD
EMOM - OHS
8X3@ 85%


WOD - 20 MIN AMRAP
BUY IN - 100 MTR DB LUNGE      35/20

10 KB-R WALL BALL     55/35
10 JUMP SLAM BALL                20/15
10 FRONT SQUAT           95/65

THIS WEEK AT 911 CROSSFIT

MAY 22ND - MAY 26TH

SATURDAY - MAY 27TH - 10 AM CLASS WITH COACH NICOLE 

MONDAY

SWOD
E90S - BACK SQUAT
1X5 @ 70%
2X5 @ 75%
3X5 @ 80%


WOD - 30 -20 - 10
BACK SQUAT             135/115
BENCH PRESS            95/65
STRICT PULL UPS



TUESDAY

SWOD
E90S - PUSH PRESS
8X3 @ 85%


WOD
800 MTR RUN
50 CLEAN & JERK   95/65
50 WALL BALLS       20/14
50 T2B
800 MTR RUN


WEDNESDAY

SWOD
E90S - DEADLIFT
8X3 @ 85%

WOD - 12 MIN AMRAP
5 DEADLIFT                  185/135
5 BOX JUMP OVER      24/20
5 PUSH UP

*** BUY OUT - 5 MIN  - JUMP SLAM BALL    20/15 ***



THURSDAY

SKILLS - 3 ROUNDS
L-SIT - 30 SECONDS
HSH - 30 SECONDS
20/10 X 5 PLANK
50 RUSSIAN TWIST W/  WEIGHT
15 SIDE PLANK DIPS

WOD - 17 MIN AMRAP
200 MTR RUN
1 ROPE CLIMB
10 KBS-A               55/35
1 ROPE CLIMB
10 DB LUNGE       55/35


FRIDAY

SWOD
E90S - SNATCH
8X3 @ 85%

WOD - 20 REPS - FT 
KBS-R BURPEES
FW - 200 MTRS
KB THRUSTER 
FW - 200 MTRS
KB GOBLET SQUAT
FW - 200 MTRS
KB SNATCH
FW - 200 MTRS
KB HIGH PULL

THIS WEEK AT 911 CROSSFIT

MAY 15 - MAY 19TH

SATURDAY - MAY 20TH - 10AM CLASS WITH COACH ANTHONY

MONDAY

SWOD
E2MOM - FRONT SQUAT
5X8 @ 75%

WOD - 12 MINUTES
15 KB OHL                 55/35
15 HANG CLEAN     95/65
15 SDLHP                  95/65


BUY OUT - 2000 MTR ROW

TUESDAY

SWOD
20 MINUTES - MAX STRICT PRESS

WOD - 10 ROUNDS
5 BURPEES
10 KBS-A                         55/35
15 GOBLET SQUATS   55/35

WEDNESDAY

SWOD
E90S - CLEANS
1X5 @ 65%
2X5 @ 70%
3X5 @ 75%

WOD - 8 MIN AMRAP X 2
1  DEADLIFT
3 SQUAT CLEAN
5 PUSH JERK
1 ROPE CLIMB

REST 2 MINUTES - REPEAT

THURSDAY

SWOD
E2MOM - BENCH PRESS
5X8 @ 75%

WOD - 3 ROUNDS
21 WALL BALLS     20/14
14 SNATCH              95/65 
7 OHS                        95/65
RUN 200 MTRS

FRIDAY

SWOD
E90S - SUMO DEADLIFT
5X5 @ 75%

WOD
100 K2E
90 MOUNTAIN CLIMBERS
80 SIT UPS
70 PUSH UPS
60 BOX JUMP     24/20
50 PUSH PRESS    65/45
40 PULL UPS
30 RING DIPS
20 JUMP SQUAT
10 HSPU

THIS WEEK AT 911 CROSSFIT

MAT 8TH - 13TH

SATURDAY - MAY 14TH - 10AM - CLASS WITH NICOLE 

MONDAY

SWOD
EMOM - BACK SQUAT
8 X3 @ 85%

WOD - 20 MIN AMRAP
10 SQUAT SNATCH    95/65
3 ROPE CLIMB
200 MTR RUN

TUESDAY

SWOD
E2MOM - STRICT PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 85%
2 X 1 @ 95%

WOD - 5 RDS
15 PULL UPS
10 SUMO KB HP    55/20
5 THRUSTERS   115/95

BUY OUT - 3X
15 SHOULDER SLAPS + 25 OPP ARM/LEG ABS

WEDESDAY


SWOD
E2MOM - DEADLIFT
5 X 5 @ 75%

WOD 17 MIN AMRAP
10 WALL BALL      20/14
10 KBS-A                   55/35
10 DL                         135/115
10 HRPU
50MTR BACKWARD BEAR CRAWL

THURSDAY


SWOD
E2MOM - CLEAN & JERK 
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 85%


WOD
10-9-8-7-6-5-4-3-2-1
T2B
1-2-3-4-5-6-67-8-9-10
 CLEAN & SPLIT JERK   95/65

FRIDAY

SWOD
EMOM - OHS
8 X 3 @ 80%


WOD
500 MTR ROW
25 PULL UPS
20 KBS-R             70-55
15 OHS                  95/65
10 BURPEE DB BOX STEP UP    35/20
RUN 400 MTR W/ MED BALL    20/14
10 BURPEE DB BOX STEP UP     35/20
15 OHS
20 - KBS-R 
25 PULL UPS
500 MTR ROW

THIS WEEK AT 911 CROSSFIT

MAY 1ST - MAY 5TH

SATURDAY, MAY 6TH - 10AM CLASS WITH COACH NICOLE

CROSSFIT GAMES - REGIONALS

MONDAY

SWOD - 20 MINUTES

MAX OUT FRONT SQUAT

WOD - 2 RDS FT
10 DEADLIFTS               315/225
20 HSPU
30 FRONT SQUATS        95/65

                                                         

TUESDAY

SWOD

EMOM - PUSH PRESS

8 X 3 @ 85%

WOD - 21-15-9
S2OH                        135/95
C2B PULL UPS

                                                                             

WEDNESDAY

SWOD

E2MOM - DEADLIFT

5 X 8 @ 75%

WOD - 20 MIN CAP
25 T2B
50 DU / 50 SINGLES
15 SQUAT CLEANS    135/85

25 T2B
50 DU / 50 SINGLES
13. SQUAT CLEANS  185/115

25 T2B
50 DU / 50 SINGLES
11 SQUAT CLEANS   225/145

25 T2B
50 DU / 50 SINGLES
9 SQAUT CLEANS     285/175

25 T2B
50 DU / 50 SINGLES
7 SQAUT CLEANS       315/205

                                                                                 

THURSDAY

SWOD

EMOM - BENCH PRESS

8 X 3 @ 80%

WOD - 4MIN AMRAP X 3
12 WALL BALL          20/14
9 K2E
6 BOX JUMP                24/20
REST 1 MIN

                   

FRIDAY

SWOD

EMOM - SNATCH

8 X 3 @ 80%

WOD - 20 MIN CAP
100 DUMBBELL SNATCHES     35/20
80 CAL ROW
60 BURPEES
40 MU (PULL UPS / RING DIPS)              

CONGRATULATIONS, RONNIE & GIS SEL!!!! XOXO  :))