THIS WEEK  AT 911 CROSSFIT

OCTOBER 29TH - NOVEMBER 3RD

SATURDAY, NOVEMBER 4TH - 10AM CLASS WITH COACH NICOLE 

*** DRESS UP FOR HALLOWEEN ON TUESDAY!!! ***

MONDAY

SWOD

EMOM - FRONT SQUAT

8X3 @ 85%

WOD - 20 MIN AMRAP

10 HRPU

10 SQUAT CLEAN

50 DOUBLE UNDER / 100 SINGLE

TUESDAY

DRESS UP FOR HALLOWEEN!! :))

SWOD

E2MOM - CLEAN & JERK

8X 5 @ 75%

WOD - 5 ROUNDS

5 RING DIP

10 HANG SNATCH
15 LEG RAISE

WEDNESDAY

SWOD

3 REP MAX - DEADLIFT

WOD

1 ROUND

400 MTR RUN

30 BOX JUMPS       24/20

30 WALL BALLS    20/14

2 ROUNDS

400 MTR RUN

21 KBS-A                  55/35

12 PULL UPS

1 ROUND

400 MTR RUN

30 BOX JUMPS        24/20

30 WALL BALLS     20/14

THURSDAY

SWOD

E90S - BENCH PRESS

8X8 @ 80%

WOD

3 -6- 9-12-15-18-21-24

T2B
SLAM BALL        20/15
OHL                       45/35

FRIDAY

SWOD

E90S - OHS

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 85%

2 @ 90%

1 @ 95%

WOD

400 MTR RUN

20 BACK SQUAT

20 FRONT SQUAT

20 OHS

400 MTR RUN

30 STRICT PRESS

30 PUSH PRESS

30 PUSH JERK

400 MTR RUN

40 POWER CLEAN

40 HANG CLEAN

40 MTR RUN

THIS WEEK AT 911 CROSSFIT

OCTOBER 23RD - OCTOBER 27TH

SATURDAY, OCTOBER 28TH - 10AM CLASS WITH COACH NICOLE

*** THANK YOU, EVERYONE, WHO DONATED &

PARTCIPATED IN BARBELLS FOR BOOBS!! ***

MONDAY

SWOD

EMOM - BACK SQUAT

8X5 @ 75%

WOD-15 MIN AMRAP
200 MTR FARMERWALKS
10 BURPEE PULL UPS
10 GOBLET SQUATS       55/35

TUESDAY

SWOD

MAX - SNATCH

WOD

ROW 750MTRS

50 KBS-A                             55/35

40 PUSH UPS

30 WALL BALLS               20/14

20 POWER CLEANS         135/95

10 HSPU

100 DOUBLE UNDERS (200 SINGLES)

WEDNESDAY

SWOD

E90S - DEADLIFT

1X5 @ 75%

2X5 @ 85%

3X5 @ 90%

WOD - 4 ROUNDS

21 DEADLIFTS        135/95

15 BOX JUMP          24/20

9 SPLIT JERK         135/95

THURSDAY

SKILLS

KIP

ROPE CLIMB

HSPU

WOD - EMOM - 20 MINS

1 MIN - 3 PUSH PRESS - HEAVY

2 MIN - 3 FRONT SQUAT - HEAVY

FRIDAY

SWOD

E90S - OHS

1X5 @ 75%

2X5 @ 85%

3X5 @ 90%

WOD

ROW 500 MTRS

25 KBSR - RIGHT HAND    55/35

25 KBSR - LEFT HAND

ROW 500 MTRS

25 KB SNATCH RIGHT HAND   55/35

25 KB SNATCH LEFT HAND

ROW 500 MTRS

25 KB C&J RIGHT HAND               55/35

25 KB C&J LEFT HAND

THIS WEEK AT 911 CROSSFIT

OCTOBER 16TH - 20TH

SATURDAY, OCTBOER 21ST - 10AM - BARBELLS FOR BOOBS!!!!

$25 DONATION

PLEASE COME A FEW MINUTES EARLY TO CHECK IN

MINI WOD TO FOLLOW

MONDAY

SWOD
EMOM - FRONT SQUAT
8X5 @ 80%

WOD - 3 MIN

21 GOBLET SQUATS     55/35

21 BURPEE 

MAX CAL ROW

REST 3 MINS

18 GOBLET SQUATS

18 BURPEE 

MAX CAL ROW

REST 3 MINS

15 GOBLET SQUATS

15 BURPEE 

MAX CAL ROW

REST 3 MINS

12 GOBLET SQUATS

12 BURPEE 

MAX CAL ROW

 

TUESDAY 

SWOD
E2MOM - SNATCH
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

WOD - 15 MINUTES - MAX REPS

0:00-3:00 

400 MTR RUN

MAX PULL UPS

4:00-7:00

400 MTR RUN

MAX CLEAN & JERK       155/115

8:00-11:00

400 MTR RUN

MAX PULL UPS

12:00-15:00

400 MTR RUN

MAX CLEAN & JERK       155/115

WEDNESDAY

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

WOD

50 WALL BALL

15 SDLHP                   65/45
50 WALL BALL

10 SDLHP                   95/65

50 WALL BALL

5 SDLHP                    115/95

THURSDAY

SWOD
E90S - PUSH PRESS
8X8 @ 70%

WOD - 5 ROUNDS

25 KBS-R

25 SUPERMAN

25 B-FLY SIT UPS

25 T2B

FRIDAY

SWOD
E90S - OHS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%

WOD

60 PISTOLS - ALTERNATE LEGS

50 DB ROWS                      55/35

40 BOX JUMP OVER       24/20

30 HRPU

20 OHL (PER LEG)         45/35

10 BURPEES

THIS WEEK AT 911 CROSSFIT

OCTOBER 9TH - OCTOBER 13TH

SATURDAY, OCTOBER 14TH - 10AM CLASS WITH COACH NICOLE

*** BARBELLS FOR BOOBS ***

OCTOBER 21ST - 10AM

DONATE $25 & BE PART OF THE TEAM!!!

HELP SAVE A LIFE!!!

*** GOLIATH GAUNTLET ***

THIS PAST SATURDAY 37 OF US DID THIS OBSTACLE COURSE

WITH SPECIAL COMPASS & EVERYONE DID AMAZING!!!

VERY PROUD OF EVERYONE!!!

THANK YOU ALL FOR JOINING THE TEAM!!!

MONDAY

SWOD
E2MOM - BACK SQUAT
8X8 @ 70%

WOD - 6 ROUNDS
24 FRONT SQUAT
24 PULL UPS
24 WALK LUNGES (TOTAL)
400 MTR RUN

TUESDAY

SWOD
E2MOM - SNATCH
8 @55%
6 @65%
4 @75%
2 @85%
1 @90%

WOD - 3 ROUNDS

1 MINUTE MAX REPS

WALL BALLS   20/14
SDLHP                75/55
BOX JUMPS       24/20
PUSH PRESS      75/55
CAL ROW

***REST 1 MIN***

WEDNESDAY

SWOD
EMOM - DEADLIFTS
8X3 @ 85%

WOD - 10 MIN AMRAP
3 BURPEE
3 DEADLIFTS        255/155

6, 9, 12, ETC...  

THURSDAY

SWOD
E90S - SPLIT JERK
8X5 @ 75%

WOD

3 POWER CLEANS / 6 PUSH UPS / 9 AIR SQUATS - 135/95

800 MTR RUN
6 ROUNDS
RUN 400 MTRS
4 ROUNDS
200 MTR RUN
2 ROUNDS

*** MAKE WEIGHT UNBREAKABLE EACH ROUND ***

FRIDAY

SWOD
E90S - OHS
8 @55%
6 @65%
4 @75%
2 @85%
1 @90%

WOD - 5 ROUNDS
500 MTR ROW
15 BENCH PRESS  135/95

 

THIS WEEK AT 911 CROSSFIT

OCTOBER 2ND - OCTOBER 6TH

MONDAY

SWOD

E90S - FRONT SQUAT

8X8 @ 70%

WOD

BUY IN - 800 MTR RUN

5 ROUNDS

12 C2B

9 THRUSTER   95/65

6 HRPU

BUY OUT - 800 MTR RUN

TUESDAY

SWOD

E90S - SNATCH

1X5 @ 65%

2X5 @ 75%

3X5 @ 85%

WOD - 3 ROUNDS

500 MTR ROW

12 DEADLIFTS  245/165

15 BOX JUMPS   24/20

WEDNESDAY

SWOD

EMOM - DEADLIFT

8X5 @ 80%

WOD - 17 MIN AMRAP

200 MTR RUN

30 DOUBLE UNDERS / 60 SINGLES

9 HANG CLEAN      115/80

THURSDAY

SWOD

E2MOM - CLEAN & JERK

8 X 5 @ 75%

WOD - 12MIN AMRAP

15 WALL BALLS

12 DB SNATCH (PER ARM)   50/35

9 T2B

FRIDAY

SWOD

EMOM - OHS

8X3 @ 80%

WOD

50 MTR BEAR CRAWL

50 SQUAT JUMPS

10 K2E

40 SQUAT JUMPS

20 PUSH UPS

30 SQUAT JUMPS

30 SIT UPS

20 SQUAT JUMPS

40 PULL UPS

10 SQUAT JUMPS

50 MTR BEAR CRAWL