This week at 911 CrossFit 11/28-12/2

Monday

SWOD
Bench Press
1x5
3x3
1x Max Reps (70% of BW)

CWOD
100 Double Unders
90 Pull-Ups
80 Push-Ups
70 Sit-Ups
60 Box Jumps
50 KBS
40 Cleans
30 Push Press
20 Turkish Get Ups
10 Overhead Squat


Tuesday

"The Seven"
Seven rounds of:
7 HSPU
7 135/95lb Thrusters
7 Knees to Elbows
7 245/185 Deadlifts
7 Burpees
7 KBS
7 Pull-Ups

FWOD
Tabata Suicide Planks

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Wednesday

SWOD
Squat 3x5
Deadlift 1x5

CWOD
3 Rounds for time:
800m Run
10 Body blasters (Burpee-Pull up-Toes to bar)
15 HSPU
20 Weighted Overhead Lunges 45/25


Thursday

25 Minute AMRAP
100m Sprint
3 Rope Climbs
6 Push Press
9 Squat Cleans


Friday

SWOD
Ramping Push Press 6x3 (every set, weight is added)

CWOD
5 Rounds for time:
5 Bar Muscle-Ups
10 HSPU
15 Ring Dips
20 Ring Rows