This week at 911 CrossFit 12/26-12/30

Monday

"Barbara"
5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds


Tuesday

SWOD
Front Squat 3x5 (65, 75, 85% of 1RM)
Shoulder Press (Strict) 3x5 (65, 75, 85% of 1RM)
Clean and Jerk 3x3 (70, 80, 90% of 1RM)

CWOD
For time:
21 Ring Dips
21 Ring Rows
400m Run
15 Ring Dips
15 Ring Rows
400m Run
9 Ring Dips
9 Ring Rows
400m Run


Wednesday

"Filthy Fifty"
For time:
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KBS 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push Press, 45lbs
50 Supermans
50 Wall ball shots, 20/12
50 Burpees
50 Double-unders



Thursday

"Santiago"

Seven rounds for time of:
18 35/25 pound Dumbbell hang squat clean
18 Pull-ups
10 reps, 135/95# Power clean
10 Handstand push-ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.




Friday

SWOD
1-1-1-1-1-1-1 Deadlift

CWOD
"Annie"
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

This week at 911 CrossFit 12/19-12/23

Monday

"Adam Brown"
2 Rounds for time:
24 Reps 295/205lb Deadlift
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Reps 195lb/105lb Bench Press
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Cleans 145/75lbs


Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, 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. 



Tuesday

For time:
100m Sprint
10 Ring Dips
20 HSPU
30 T2B
40 Pistols
50 Push Press 95/65
60 V-ups
70 Double Unders


Wednesday:

SWOD
Back Squat 5-3-1* [Last set is for max repetitions attempt.  Add 10% to each set, starting with 70% of 1RM (70,80,90)]

CWOD
"Eva"
5 Rounds for time:
800m Run
30 KBS 2 pood
30 Pull-ups


Thursday:

5 rounds for quality:
Row 20 cal
5 Snatch Balance
10 Power Snatch
15 Split Jerks


Friday:

SWOD
Bench Press 5-5-5-3-3-3

CWOD
7 minute AMRAP
1 Rope Climb
12 Ring Push-ups

then...

7 minute AMRAP
30 Kettle SDHP 53/35
15 Box jumps

then...

7 minute AMRAP
7 Hang Power Cleans 135/95
7 Push Jerks 135/95

This week at 911 CrossFit 12/12-12/16

Monday

"Wood"
5 rounds for time of:
Run 400m
10 Burpee Box Jumps
10 Reps SDHP 95/65
10 Reps Thruster 95/65
Rest 1 minute

FWOD
Tabata Planks/Superman


Tuesday

Run 800m

then...
5 Rounds of:
1 Rope Climb (15ft)
10 Chest to Bar pull-ups
20 Toes-to-bar
30 Butterfly sit ups

then...
Run 800m


Wednesday

SWOD

Front Squat 5-5-5-3-3-3

CWOD

21 Reps Deadlift 225/185
200m Farmer's Walk (53/35 in each hand)
15 Reps Deadlift 225/185
200m Farmer's Walk (53/35 in each hand)
9 Reps Deadlift 225/185
200m Farmer's Walk (53/35 in each hand)


Thursday

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Friday

SWOD

Bench Press 5-5-5-3-3-3

CWOD

50 Walking Lunges
40 Box Jumps
30 Wall Balls
20 Push Press 95/65
10 HSPU
20 Squat Cleans 95/65
30 KBS 53/35
40 SDHP 53/35
50 Walking Lunges

This week at 911 CrossFit 12/5-12/9

Monday

"Daniel"
For time:
50 Pull-ups
400m run
21 Thrusters 95/65
800m run
21 Thrusters 95/65
400m run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.



Tuesday

SWOD
Widowmaker- Squat 1x20 (of 10RM, see chart) attempt 5-10lbs heavier than 2 weeks ago

CWOD
For time:
50 D/U
25 Wall balls
50 D/U
25 KBS
50 D/U
25 Box Jumps
50 D/U
25 Goblet Squats


Wednesday

For Time:
20-19-18-17....3-2-1 Push ups
1-2-3-4....17-18-19-20 V-ups


Thursday

Warm-up:
1 Mile run
Barbell Only/Skill work
3x3 OHS
3x3 Snatch Balance
3x3 Snatch Push Press
3x3 Power Snatch

SWOD
Snatch  1-1-1-1-1-1-1
GWOD
10 Skin the Cat
Ring Skill Work

Friday

"Linda" aka Bars of Death
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlift 1.5x BW
Bench BW
Clean 3/4 BW