This week at 911 CrossFit 9/1-9/5

Attention! We will only have one class at 9am due to Labor Day. There will be Open Gym before that time.


Monday

Strength
None

WOD

"Filthy Fifty"
For time:
50 Box jump, 24"/20" (Scaled: Step-ups when you get tired, don't get sloppy)
50 Jumping pull-ups
50 Kettlebell swings, 45lb/25lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions or Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



Tuesday

Strength
Snatch
Work up to a heavy single, then...
-3x1 @ 85% of Heavy Single

WOD
10 Minute AMRAP of:
200m Run
2 Rope Climbs
10 Hang Power Snatch 135/95



Wednesday

Strength
None

WOD
"Badger"
3 rounds for time
30 Squat cleans 95/65
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.



Thursday

Strength
Clean & Jerk
Work up to a heavy single, then...
-3x1 @ 85% of Heavy Single

WOD
21-15-9
OHS
Russian KBS 70/53
HSPU



Friday

Strength
Pause Back Squat (Pause at the bottom for 2 seconds)
-3x3, 10lbs more than last week.

WOD
For time:
Buy-in: 10 Muscle-ups
Then...
3 rounds of:
5 Wall Climbs
10 Deadlifts 275/155
20 HRPU
Cash out: 10 Muscle-ups