THIS WEEK AT 911 CROSSFIT

AUGUST 28TH - SEPTEMBER 1ST

MONDAY

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

WOD
15-10-5
KBS-A     70/53
T2B

800 MTR RUN WITH PLATE   45/25

5-10-15 
KBS-A
T2B 

TUESDAY

SWOD
E2MOM - CLEAN & JERK
5X5 @ 80%

WOD - 15 MIN AMRAP
50 DOUBLE UNDERS
25/18 CAL ROW
15 DB HANG SQUAT CLEAN   50/35

WEDNESDAY

SWOD
E90S - DEADLIFT
8 @55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 95%

*** MAX OUT NEXT WEEK ***

WOD
400 MTR RUN
50 WALL BALLS        20/14
400 MTR RUN
35 DEADLIFTS           135/95
400 MTR RUN
20 BURPEE BOX JUMP OVERS      24/20
400 MTR RUN
50 WALL BALLS        20/14

THURSDAY

SKILLS
KIP
ROPE CLIMB
DOUBLE UNDERS
HSPU
HANDSTAND

WOD - 4 ROUNDS
12 DB BENCH PRESS
12 DB BENT OVER ROWS (EACH ARM)
12 DB REVERSE LUNGE  50/35

FRIDAY

SWOD
E90S - SNATCH
5X5 @ 80%

WOD - AMRAP 7 MINS
MAX OHS   115/95

EMOM - 7 MINS
7 HSPU
  

THIS WEEK AT 911 CROSSFIT

AUGUST 21ST - AUGUST 25TH

SATURDAY - 10AM CLASS WITH COACH NICOLE :))

MONDAY

SWOD
EMOM  - FRONT SQUAT
8X3 @ 85%

WOD - 12 MIN AMRAP
5 CLAPPING PUSH UP
10 RING DIPS
15 GOBLET SQUATS        55/35
200 MTR RUN

TUESDAY

SWOD
EMOM - PUSH PRESSS
5X5  @ 80%

WOD - 2017 CROSSFIT GAMES
100 PULL UPS
80 SIT UPS
60 (1) LEGGED SQUATS (ALTERNATE)
40 CAL ROW
20 DB PUSH PRESS

WEDNESDAY

SWOD
E90S - DEADLIFT
1X5 @ 75%
2X5 @ 80%
3X5 @ 80%
2X5 @ 85%
1 X 5 @ 95%


WOD - 2017 CROSSFIT GAMES
3-5-8
HSPU

5-8-13
KB DEADLIFTS

*** BUY OUT: KB OHL 100 MTRS   (GAMES WAS 89 FEET) ***

ADDITONAL: 400 MTR RUN + 25 BURPEES

THURSDAY

SWOD
E90S - BENCH PRESS
5X5 @ 80%

WOD - 2017 CROSSFIT GAMES
13-11-9-7-5
MU
SQUAT SNATCH

FRIDAY

SWOD
E2MOM - HANG CLEAN & SPLIT JERK
5X5X @ 80%

WOD
MAX REPS / CALS

8X20:10
DOUBLE UNDERS

REST 2 MINS

8X20:10
WALL BALLS

REST 2 MINS

8X20:10
ROW

THIS WEEK AT 911 CROSSFIT

AUGUST 14TH-18TH

SATURDAY, AUGUST 19TH - 10AM CLASS WITH COACH NICOLE :))

MONDAY

SWOD
EMOM - BACK SQUAT
8X3 @ 85%

WOD - 3 ROUNDS
30-20-10
THRUSTERS
BURPEES
B-FLY SIT UPS

 TUESDAY


SWOD
EMOM - SNATCH
5X5 @ 80%

WOD
ROW 1000 MTRS
30 KBS-A                 55/35
30 WALL BALLS   20/14
RUN 400 MTRS
20 KBS-A
20 WALL BALLS
ROW 750
10 KBS-A
10 WALL BALLS
RUN 200 MTRS

WEDNESDAY

SWOD
EMOM - DEADLIFTS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85 %
1 @ 90%


WOD - 11 MIN AMRAP
5 HSPU
5 T2B
1 ROPE CLIMB
5 DEADLIFTS      185/135

*** REST 3 MINUTES - 20/10 X 10 SET - MAX DOUBLE UNDERS ***

THURSDAY

SWOD
E90S - OHS
5X5 @ 80%


WOD - 3 MIN AMRAP X 5
3 HRPU
6 BOX JUMP      24/20
9 KBS-R              70/55

*** REST 1 MINUTE ***

FRIDAY

SWOD
EMOM - CLEAN SQUAT
5X5 @ 80%


WOD - 6 ROUNDS
9 CLEAN & JERK       95/65
12 C2B

THIS WEEK AT 911 CROSSFIT

AUGUST 7TH - AUGUST 11TH

SATURDAY, AUGUST 12TH - 10AM CLASS WITH COACH NICOLE :))

MONDAY

SWOD
E90S - FRONT SQUAT
5X5 @ 80%


WOD - 12 MIN AMRAP
1  SNATCH                          135/95
2  GOBLET SQUAT           55/35
3  RING DIPS

*** ADD 1 REP EACH ROUND ***

TUESDAY

SWOD
E90S - PUSH PRESS
5X8 @ 75%


WOD
50 WALL BALLS          20/14
40 KBS -A                       55/35
30 K2E
800 MTR RUN

WEDNESDAY

SWOD
E90S - SQUAT CLEANS
5X8 @ 75%


WOD - EMOM - 15 MINS
BUY IN - 5 ROPE CLIMBS

5 WALL WALKS
5 BOX JUMPS        24/20
5 SLAM BALL        20/15

BUY OUT - 5 ROPE CLIMBS

*** 15 MINS STARTS AFTER WHOLE CLASS COMPLETES BUY IN ***

THURSDAY

SKILLS - 3 RDS
20 HOLLOW ROCK
20 SUPERMAN
20 LEG RAISE
20 KIP


WOD - 5 RDS - 95/65
ROW 250 MTRS
15 FLOOR BENCH PRESS                          
15 BB ROW
15 BB BACKWARD LUNGES (TOTAL)

FRIDAY

SWOD
EMOM - DEADLIFT
8X3 @ 85%

WOD
400 MTR RUN
50 PULL UPS
400 MTR RUN
50 PUSH UPS
400 MTR RUN
50 SIT UPS
400 MTR RUN
50 AIR SQUATS