This week at 911 CrossFit 9/3-9/7

We will operate at regular gym hours this Labor Day-Monday September 3rd.

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm.  No more than one minute rest.
Back Squat (Max Effort)
-10 minutes to beat last weeks 3rm.

WOD
12 minute ladder
1 Thruster
15m Barbell Overhead walk
1 Back Squat
15m Barbell Overhead walk
5 Burpee Penalty every time barbell touches the floor.
Rx: 135/75

Overhead walk distance remains the same.  Add one rep to thrusters and back squats per round. For example, the second round will consist of two thrusters and two back squats.


Tuesday

Strength WOD
Hang Power Clean
5x3
Work up to a new 3rm

WOD
1 minute AMRAP
15' Rope climb

Rest two minutes...

3 Minute AMRAP
3 Squat Snatches
6 Overhead Ball Slams
Rx: 135/95

Rest two minutes...

5 Minute AMRAP
5 Deadlifts
5 Wall Balls
Rx: 365/225

Rest two minutes...

1 minute AMRAP
Sprint Row for distance



Wednesday

Strength WOD
None

WOD
"Danny"
As many rounds in 20 minutes of:
30 Box Jumps 24''
20 Push Press 115/65
30 Pull-ups

then...

Tabata Wall-runs


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.



Thursday

Strength WOD
Floor Press (Max Effort)
-10 minutes to beat last weeks 3rm.
Back Squat (Dynamic Effort)
-10x2 @ 60% of 1rm.  No more than one minute rest.

WOD
10 Minute AMRAP
5 Squat Cleans
100m Sprint
10 KB Swings
Rx: 185/115, 53/35




Friday

Strength WOD
Hang Power Snatch
3x2 @ 60%
3x2 @ 70%
1x1 @ 80%
1x1 @ 85%

WOD
3 Rounds for time of:
400m KB Run
10 Ring Dips
10 Toe-to-bar
10 HSPU
10 Double-unders
Rx: 53/35

Then...

Flip a tire 50m