This week at 911 CrossFit 10/20-10/24

Reminder! Monday is our Barbells for Boobs fundraiser! Wear pink and bring donations!

Monday

Strength
Back Squat
-Work up to a new 5rm

WOD
Barbells for Boob's Event:
"Grace"
For time:
30 Clean & Jerks 135/95



Tuesday

Strength
Snatch
-7x1 @ 90%

WOD
5 Minute AMRAP of:
7 Man-Makers 53/35 (weight per hand)
14 Wall Balls
5 Minute AMRAP of:
7 Toe-to-Bar
7 KB/DB Snatch 53/35 (7 each hand)
Dumbbells or Kettlebells may be used.



Wednesday

Strength
None

WOD
"Lumberjack 20"
For time:
20 Deadlifts (75lbs/155lbs
Run 200m
20 KB swings 70/53
Run 200m
20 Overhead Squats (115lbs)
Run 200m
20 Burpees
Run 200m
20 Pullups (Chest to Bar)
Run 200m
20 Box jumps
Run 200m
20 DB Squat Cleans (45lbs each)
Run 200m
Time cap: 25 Minutes. (Actual WOD is run 400m if you really want to, we just don't have time)

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.



Thursday

Strength
Bench Press
-3x5. 5-10 more pounds than last week.
Barbell Row
-3x8. 10 more pounds than last week.

WOD
For time:
Three rounds for time of:
10 HSPU
1 Rope Climb
then...
Three rounds for time of:
15 Floor Press (Rx: Bodyweight/ 75% of bodyweight)
5 Muscle-ups (scale: 10 Chest-to-bar pull-ups and 10 Dips)



Friday

Strength
Clean & Jerk
7x1 @ 90% of 1rm

WOD
15 Minute AMRAP of:
1-2-3-4-5-6-7-8-9-10....
Box Jump
Hang Squat Clean 135/95
Every Odd Minute, Sprint 150m Suicide Style (1/2 speed bump and back, speed bump and back)