This week at 911 CrossFit

Monday 8/8/11 WOD

C.W.O.D
 
3 sets of :
 
4 min AMRAP
 
25 Double unders
5 burpees
 
G.W.O.D
 
For REPS
 
PERFORM in 12 minutes:
 

• 1 Pistol  
• 1 Toes to Bar  
• 1 Box Jump  
• 2 Pistols  
• 2 Toes to Bars  
• 2 Box Jumps  
• 3 Pistols  
• 3 Toes to Bars  
• 3 Box Jumps  
• 4, 4, 4, and so on... 

 
Add one rep per movement each round, how far can you get in the ladder in 12 minutes?

Coaching notes: please see video on G.W.O.D box jumps at: http://gymnasticswod.com/content/00093




Tuesday 8/9/11 WOD

S.W.O.D
 
F.S. 3x10 @ 65% of B.W
 
G.W.O.D
 
5 x Push Ups  5 x Wide Push Ups  5 x Narrow Push Ups  5 x Lateral Push Ups 
 

Skill: Skin the cat 3x5

Coaching note: http://gymnasticswod.com/content/a00009

Wednesday 8/10/11 WOD

"Honey badger . . . don't care" Part Two
 
For time:
 
20 Burpees box jumps
15 foot Rope climb, 5 ascents
50 KBS 53/35
25 turkish sit-ups (each side)
50 DB hang power cleans  40 % of BW EACH DB
800 meter Run RUN RUN RUN RUN!!!!!!!!!!!
50 D.U's50 supermans
50 lunges

Farewell to our brother Allen Duarte as he embarks in a new journey, you will be missed!!





 Thursday 8/11/11 WOD

 
S.W.O.D
 
Deadlift 3x10 @ 65 % 1RM
 
C.W.O.D
 
"Test 3"
 
Tabata Squat
Max reps of Muscle-ups in 4 minutes
 
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.







Friday 8/12/11 WOD

 
G.W.O.D
 

10-to-1 for QUALITY:

• Dumbells Overhead Press  (Men: 45lbs, Women: 25lbs)
• Pull Up  with no kip
• Dip 

S.W.O.D
 
Good mornings 5x5  95/65
Bench 3 sets for max reps @ BW