911 CrossFit

Due to the RAID games, Friday there will be NO 8:30, 9:30, 10:30 CrossFit and 9:30 Boot Camp.  We Apologize for the inconvenience and normal evening classes will still resume.  


Monday

SWOD
Back Squat
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)

WOD
"Pheezy"
Three round for time of:
5 Front Squats 165/95
18 Pull-ups
5 Deadlift 225/155
18 Toe-to-bar
5 Push Jerk 165/95
18 Hand release push-ups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Tuesday

SWOD
Standing Overhead Press
3x3 (70%, 80%, 90%, last set is maximum repetition attempt)

WOD
5 Rounds for time:
50ft barbell overhead walking lunge Rx: 45lb bar
21 Burpees
200m run


Wednesday

SWOD
Hang Clean
5x3

WOD
For time:
Run 800m

10 rounds of the couplet:
10 Pull-ups
10 Ring dips

Run 800m


Thursday

WOD
Three rounds for time of:
200m Run
100m row
50 Double-Unders
40 Sit ups
30 Broad Jumps

FWOD
20 Skin the Cat


Friday

WOD
Five rounds for time of:
25 yard handstand walk
50 squats

FWOD
Tabata Planks
Tabata Dive Bomber Push Ups