This week at 911 CrossFit 10/24-10/29 EDITED

Due to the release of the "Broward Cup" WODs, we will be practicing these WODs in preparation for the competition.

Monday

"Diane"
21/15/9
Deadlift (Rx: 225/135)
HSPU

Tuesday

WOD #1

·                10 Dead Lift 225M/155W

·                200 Meter Row

·                30 KB High Pull 70M/53W

·                20 Wall Ball 20M/14W

·                50 Meter Overhead Lunge 45M/25W

·                100 Meter Sprint

Wednesday

WOD #2
15 Minute Cap
5 Rounds of 1 Minute to complete
10 Burpees (buy in)
Max Snatch (Power, Squat, any) 95M/65W
2 min rest between rounds


Thursday

WOD #3 15 minute cap
"Clean Ladder"
3 Squat Cleans 115 both men and women/ men have to do overhead
3 chest to bar ups
6 Squat Cleans
6 chest to bar pull ups
9 Squat Cleans
9 chest to bar pull ups
etc..........
continue rotating through 3 women first then 3 men until 15 min cap. Score = total reps.

Friday

"Individual WOD"

First 2 Mins Max Reps Dead Lifts 225Men/ 155Women

then 400 Meter Run 

Whatever time left Max Double Unders

Each Deadlift is 2 points Each Double Under is 1 point

***Possibly use a Sandbag for the 400 Meter Run if I can get them in time

Scale version of this WOD

Deadlift 155Men / 95Women

Single jump rope instead of double unders

Deadlifts is 2 points every single jump rope is 1 point.

Then SATURDAY: