This week at 911 CrossFit 5/26-30

Memorial Day Hours:

Please note, we will only have two classes, one at 8:30am and one at 5:30pm. Remember those that have made the ultimate sacrifice fighting for our freedoms.

Monday

WOD
"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Rx: 20lb vest

Service members, represent your branch.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



Tuesday

Strength
Jerk
-5x2 @ 85% of last week's heavy single

WOD
Three rounds of:
10 Strict Pull-ups
10 Single Arm Strict KB Press 53/35
then immediately...
Three rounds of:
200m Row
15 Burpees



Wednesday

Strength
High Hang Clean
-2x2 @ 70%
Below Knee Clean
-2x2 @ 80%
Clean
-2x2 @ 85%
Front Squat
-3x2 @ 88%

WOD
For time:
20-15-10-5
Box Jump Overs
Wall Balls
KBS 53/35



Thursday

Strength
Bench Press
-4x6 @ 80%
Dumbbell Row
-4x10, heavy

10 Minute AMRAP of:
100m Sprint
1 Rope Climb
5 Hang Power Cleans 155/105
10 Ball Slams



Friday

Strength
Snatch
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%
-1x1 @ 95%
Clean & Jerk
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%
-1x1 @ 95%

WOD
5 Minute AMRAP of:
5 Barbell Burpees
5 Deadlifts 245/135

rest one minute then...

5 Minute AMRAP of:
10 Overhead Lunges 45/25
20 Russian Twists
at 5:00, Run 400m