This week at 911 CrossFit 1/16-1/20

TGC (Tough Guy/Girl Challenge)
This Week's TGC is:
1 set of 100 Reps, 100/75lbs Back Squat for time. If set it broken, doesn't count.
Record time in comments below for this week's title of Toughest Guy/Girl of the box.  Have until next Sunday to post time.  Can be completed any time during the week before/after WOD, if you dare.


Monday

SWOD
Back Squat
3x3 (70%, 80%, 90%* of 1RM)
Last set is max repetition attempt, hitting at least 3

CWOD
"Randy"
For Time:
75 Power Snatches with 75lbs

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.




Tuesday

CWOD
For time:
1 Round
All lifts performed with an empty 45lb bar
Run 400m
20 Back Squats
20 Front Squats
20 Overhead Squats
Run 400m
20 Shoulder Press
20 Push Press
20 Push Jerks
Run 400m
20 Hang Power Cleans
20 Hang Power Snatch
Run 400m

Skill WOD:
Tabata Wall Runs
(If you can no longer do the runs, hold handstand)

Wednesday

SWOD
Bench Press
3x3 (70%, 80%, 90%* of 1RM)
Last set is max repetition attempt, hitting at least 3

CWOD
"Dirty Thirty"
Row 30 calories
30 Wall Balls 20/12
30 Box Jumps
30 Supermans
30 Sit-ups
30 Push-ups
30 Knees to Elbows
30 KB Swings 53/35
Row 30 calories



Thursday

SWOD
Deadlift (70%, 80%, 90%* of 1RM)
3x3 Last set is max repetition attempt, hitting at least 3

CWOD
"JT"
21-15-9
HSPU
Ring Dips
Push Ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Friday

CWOD
For time:
Run 800m
21 Push Press 95/65
15 KB Swings
9 Squat Cleans 95/65
Run 800m
9 Squat Cleans 95/65
15 KB Swings 53/35
21 Push Press 95/65
Run 800m

Skill WOD
4x8 TGU 53/35