This week at 911 CrossFit 10/6-10/10

Happy October! Every year, Barbells for Boobs raises money for Mammograms in Action. Our "Grace" event will be October 20th. Here is our fundraising page. Make a difference, save a life!
Click here!

Monday

Strength
Front Squat
-3x3 @ 95% of 3rm
Strict Press
-3x5 @ 80% of 1rm

WOD
12 Minute AMRAP (0:00-12:00)
0:00-4:00
3 HSPU
6 Squat Cleans 115/75
4:00-8:00
3 Wall Runs
6 Clusters 115/75
8:00-12:00
3 Wall Climbs
6 Thrusters 115/75



Tuesday

Strength
Snatch Complex:
Segment Snatch+Below Knee Snatch+High Hang Snatch
-4 sets @ 85%

WOD
5 Minute AMRAP of:
20 Double Unders
20 Single-arm Russian KBS 53/35 (10 per arm)
1 Minute rest then...
5 Minute AMRAP of:
10 KBS 53/35
10 Box Jump Overs



Wednesday

Strength
None

WOD
"Adam Brown"

Two rounds for time of:

24 Deadlifts 295/165

24 Box Jumps

24 Wall Balls

24 Floor Press 195/75

24 Box Jumps

24 Wall Balls

24 Cleans 145/105

Time cap: 25 Minutes

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Thursday

Strength
Three rounds not for time of:
6 Close-grip Bench Press @ 80% of Bench 1rm
8 Dumbbell Rows (per arm)

WOD
21-15-9
Sprint 200m (Stays at 200m, speed bump and back twice)
Pull-ups
Burpees



Friday

Strength
Clean Complex
Segment Squat Clean+Below Knee Squat Clean+2 Jerks
-4 sets @ 85%

WOD
For time:
400m Run
20 Back Squats 155/105
20 Toe-to-Bar
400m Row
15 Front Squats 155/105
15 Toe-to-Bar
50 Double-unders
10 OHS 155/105
10 Toe-to-bar