This week at 911 CrossFit 9/3-9/7

Monday

"Carse"

21-18-15-12-9-6-3 reps for time of:
95/65 pound Squat clean
Double-under
185/115 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.


Tuesday

"Kelly"
5 Rounds:
400m Run
30 Step Ups
30 Wall Balls
1 minute rest between rounds
Each round for time






Wednesday

"1500 Reps"

10 Rounds for time

100 Jump rope

10 Burprees

10 Pull ups

10 Push ups

10 Sit ups

10 Squats

Thursday

5 Rounds:
15 Push Press
20 Broad Jumps
Finisher:
Tabata Mountain Climbers


Friday

SWOD
Dead lift 5-5-5-3-3-3
CWOD
"Tabata something else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally the last 8 are squats.  There is no rest between intervals.