This week at 911 CrossFit 1/23-27

TGC
Last week's Tough Guy is Allen Duarte.  
This week's Tough Guy/Girl Challenge is:
Tough Guy:
Dead hang every rep, Weighted Pull-up 45lbs.  Record reps in the comments below.  Must be Strict and visual clearing chin over bar.
Tough Girl:
Hold Chin over bar for time with 25 pounds attached.  Record time in the comments below.  You may be assisted up but that's it.


Monday

SWOD
Bench Press
1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1 (95% of 1RM, max repetition attempt, hitting at least 1)


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


Tuesday

"Annie"
50-40-30-20-10
Double unders
Sit-ups

then..


"Annie Are You Okay?"
21-15-9
Row for Calories
Thrusters 65/45
Medball Clean 20/12
SDHP 65/45
Wall Ball
Burpees



Wednesday

SWOD
Deadlift
1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1* (95% of 1RM, max repetitions attempt, hitting at least 1)

CWOD
F.R.E.A.K.
WOD consists of first rounds of Fran, Eva, Annie, and Kelly
For time:
21 Thrusters 95/65
21 Pull-ups
Run 800m
30 KB Swings
30 Pull-ups
50 Double unders
50 Sit-ups
Run 400m
30 Box Jumps (24'')
30 Wall Ball 20/12

Thursday

SWOD
Snatch
4x2 (50, 60, 70, 80% of 1RM)
Then 1 heavy single.


CWOD
For time:
Run 800m
20 Burpees
30 Box Jumps (24'')
40 Double Unders
30 Ball slams
20 Squats
Run 400m
20 Toes 2 Bar
30 Walking Lunges
Run 200m
40 Sit-ups
30 Push-ups
20 Double-unders

Friday

SWOD
Back Squat
1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1 (95% of 1RM, max repetition attempt, hitting at least 1)

CWOD

For time:
1 Rope Accent
10 Cleans 135/95
2 Rope Accents
10 Split Jerks 135/95
3 Rope Accents
10 Clean and Jerk 135/95

Skill WOD:
L-Sit 60 seconds.  This is broken up however needed (6 sets of 10 seconds, 3 sets of 20 seconds, etc.)