This week at 911 CrossFit 1/26-1/30

Monday

Strength
Below Knee Snatch+OHS
-3x2+2 @ 75% (Two below knee snatches then two OHS)

WOD
10 minute AMRAP of:
Buy-in: Run 400m
7 Box Jump Overs
7 Sumo Deadlift High Pulls
14 Lunges (Front rack) 115/75 (7 per leg)
at 10:00 Row 500m



Tuesday

Strength
Three rounds not for time of:
6 Close-grip Bench Press @ 80%
Parallel Ring Row till failure, if you can do more than six, put a plate on your hip.

WOD
12 Minute AMRAP of:
100m Farmer's Walk 70/40 (per hand)
5 Muscle-ups (Scale: 10 C2B Pull-ups+10 Dips)
20 HRPU
30 Sit-ups



Wednesday

Strength
None

WOD
“31Heroes”
AMRAP 31 minutes
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30/24

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.



Thursday

Strength
Push Press+Jerk
-Work up to heaviest set possible. One push press then one jerk.

WOD

For time:
20-16-12-8 of:
Power Snatch, 95/65
Burpee
Toe-to-bar



Friday

Strength
Back Squat
-4x1 @92.5%

WOD
15 Minute AMRAP of:
5 Hang Power Cleans 135/95
10 Ball Slams
20 Single-arm Russian KBS 53/35 (10 per arm)
10 Wall Balls
5 Tire Flips