This week at 911 CrossFit 12/10-12/14

Monday

Strength WOD
15 Minutes to attempt a new Back Squat 1rm
Strict Pull-ups
-4 Sets max repetitions, one minute rest between sets.

WOD
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps



Tuesday

Strength WOD
6 Sets of the Clean Complex
-2 Reps of: Clean pull+Hang Clean+Front Squat @ 70% of Clean 1RM

WOD
4 Rounds for time:
50 Double Unders
5 Snatches 135/95
20 Wall Balls
200m Row



Wednesday

Strength WOD
15 Minutes to attempt a new Bench Press 1rm

WOD
"Moore"
20 Minute AMRAP
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups

Record HSPU as well as rounds completed

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Thursday

Strength WOD

15 Minutes to attempt a new Deadlift 1rm

WOD

Run 800m

30 Pull-ups

20 Back Squats 135/75

Run 800m

30 Burpee Pull-ups

15 Front Squats 135/75

Run 800m

30 Burpee Box Jumps

10 Overhead Squats 135/75

Friday

Strength WOD

3-Position Snatch (Floor, Knee, High Hang)

-5 sets @ 60%, 65%, 70%, 75%, 80%

WOD

10 Minute AMRAP

5 Olympic Press 135/95 (Clean + Strict Press)

15 Russian KBS 80/53

rest two minutes then...

10 Minute AMRAP

100m Sprint

25 HRPU

100m Farmer's Walk (Combined dumbbells=Bodyweight)

10 DB to Overhead (5 each arm, use same dumb bell from Farmer's Walk)