This week at 911 CrossFit 7/28-8/1

CROSSFIT GAMES WEEK. This weeks WODs will be from the 2014 CrossFit Games.


Monday

Strength
Clean & Jerk
-4x1 @ 90%

WOD
"21-15-9 Complex"
For time:
8 Deadlifts+7 Cleans+6 Snatches (155 / 115 lb.) [21 reps]
8 Pull-ups +7 Chest-to-bar Pull-ups+6 Bar Muscle-ups [21 reps]
6 Deadlifts+5 Cleans+4 Snatches [15 reps]
6 Pull-ups +5 Chest-to-bar Pull-ups+4 Bar Muscle-ups [15 reps]

4 Deadlifts+3 Cleans+2 Snatches [9 reps]
4 Pull-ups+3 Chest-to-bar Pull-ups+2 Bar Muscle-ups [9 reps]

1st Place Male- Rich Froning 4:16
1st Place Female- Camille Leblanc-Bazinet 4:50



Tuesday

Strength
None

WOD
"The Beach" Modified
For time:
Run 400m
50 KB Thrusters 35/24 (in each hand)
30 Burpees
Run 400m
30 Burpees
50 KB Thrusters 35/24 (in each hand)
Run 400m

1st Place Male- Jordan Troyan 29:34
1st Place Female- Anna Tunnicliffe 31:43



Wednesday

Strength
Snatch
-4x1 @ 90%

WOD
"2007" Master's event
For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.)

1st Place Male 40-44 Shawn Ramirez 10:32

1st Place Female- Cheryl Brost 11:30

Thursday

Strength
Bench Press
-3x5 @ 80%
Barbell Row
-3x10 Heavy but perfect

WOD

"Down & Back Chipper"
Men 40-49 and Women 40-49:
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots
25 toes-to-bars
50 box jumps

Men 50-59 and Women 50-59:
For time:
40 box jumps (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (20 / 14 lb.)
20 ring dips
40 wall-ball shots (20 / 14 lb.)
20 toes-to-bars
40 box jumps (24 / 20 in.)

Men 60+ and Women 60+:
For time:
40 step-overs (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (14 / 10 lb.)
20 bar dips
40 wall-ball shots (14 / 10 lb.)
20 toes-to-bars
40 step overs (24 / 20 in.)

1st Place Male 40-44- Rafael Guijarro 12:36

1st Place Female- Amanda Allen 13:00

Friday

Strength
None

WOD
"Midline March" Modified
3 rounds for time of:
25 Sit-ups
50ft Handstand Walk
50ft Overhead Lunge 155/115

rest then...

"Thick'n Quick"
For time:
4 Rope Climbs (to the top)
3 OHS 245/165 (No rack)

rest then...

"Max Distance"
2 Minute clock, overhead lunge for max Distance 40lb/30lb Medball (Just use a plate instead)

Midline March
1st Place Male- Rich Froning 5:25
1st Place Female- Annie Thorisdottir 6:34

Thick'n Quick
1st Place Male- Rich Froning 1:40
1st Place Female- Jenn Jones 3:01

"Max Distance"
Lynn Johnson 140ft (distance till unbroken, 2nd place)