This week at 911 CrossFit 8/15-8/19

Monday's WOD 8/15/11

G.W.O.D
 

Handstand Hold Against Wall  for 3 minutes 

Hollow Rock  for 3 minutes

Recover 1 minute 

Handstand Hold Against Wall  for 2 minutes 

Hollow Rock for 2 minutes

Recover 1 minute 

Handstand Hold Against Wall  for 1 minute 

Hollow Rock  for 1 minute

Hollow rock video: http://gymnasticswod.com/content/00066

C.W.O.D

5 RNDS for time of:

6 Push Press @ 65% of Max for the day or 1RM
12 Pull ups
24 Double Unders

Tuesday's WOD 8/16/11

G.W.O.D

20 Burpee  to Straight Jump  to Candlestick Roll  to Straight Jump

50 meter Broad Jumps 

60 Toes to Bar  with straight legs

Candlestick roll video: http://gymnasticswod.com/content/00074
Straight jump: http://gymnasticswod.com/content/00098

C.W.O.D

W.O.D

3 rds of:

3 min AMRAP for Max Rds + Reps

5 Thrusters 95/65
5 Clean (squat clean) 95/65
5 Pull ups

Wednesday's WOD 8/17/11

"The CAVEMANKIND" part 1

10-9-8-7-6-5-4-3-2-1 reps of

Push press @ 60 % B.W.
Pull ups
Push ups


Skill W.O.D

H.S.P.U (belly to the wall) walk 15 meters x 2 

Thursday's WOD 8/18/11

"Honey badger . . . don't care" the finale
 
For time:
 
50 D.U's 15 foot Rope climb, 3ascents
50 KBS 53/35
15 Turkish get ups 35 / 20200 meter Run
200 meter lunges
100 meter run
100 meter lunges
25 Chest to bar pull ups50 supermans
25 Power cleans @ B.W.50 lunges
50 meters waiter carry 20/12 med ball

Greetings to Allen D. in Auburn University!!!

Friday's WOD 8/19/11

 
S.W.O.D

B.S 4 x 8 @ 65% of 1RM

C.W.O.D

5 RNDS of:

15-12-9-6-3

Thrusters 95/65
ring rows
dips