This week at 911 CrossFit 12/26-12/30

Monday

"Barbara"
5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds


Tuesday

SWOD
Front Squat 3x5 (65, 75, 85% of 1RM)
Shoulder Press (Strict) 3x5 (65, 75, 85% of 1RM)
Clean and Jerk 3x3 (70, 80, 90% of 1RM)

CWOD
For time:
21 Ring Dips
21 Ring Rows
400m Run
15 Ring Dips
15 Ring Rows
400m Run
9 Ring Dips
9 Ring Rows
400m Run


Wednesday

"Filthy Fifty"
For time:
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KBS 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push Press, 45lbs
50 Supermans
50 Wall ball shots, 20/12
50 Burpees
50 Double-unders



Thursday

"Santiago"

Seven rounds for time of:
18 35/25 pound Dumbbell hang squat clean
18 Pull-ups
10 reps, 135/95# Power clean
10 Handstand push-ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.




Friday

SWOD
1-1-1-1-1-1-1 Deadlift

CWOD
"Annie"
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups