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
SWOD
EMOM - FRONT SQUAT
8X5 @ 80%
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%
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
50 WALL BALL
10 SDLHP 95/65
50 WALL BALL
5 SDLHP 115/95
SWOD
E90S - PUSH PRESS
8X8 @ 70%
E90S - PUSH PRESS
8X8 @ 70%
WOD - 5 ROUNDS
25 KBS-R
25 SUPERMAN
25 B-FLY SIT UPS
25 T2B
SWOD
E90S - OHS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
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
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