This week at 911 CrossFit 8/22-8/26

Monday:

CWOD:

Fun+Burpees=Furpees

For time perform:

75 Burpees

GWOD:

5 Rounds for Quality:

8 Standing full range Straight Arm Shoulder Press

and connect each Press to Standing Dumbbell Inverted Cross (Men: 40lbs, Women: 20lbs)

Standing straight arm press video: http://gymnasticswod.com/content/s00172a

Standing inverted cross: http://gymnasticswod.com/content/s00180

Tuesday:

Farmer walk with plates 35/25 Inside Gym 2x

24 Chin Ups

12 HSPU

SWOD

7 Minute AMRAP:

TGU 35/25

Wednesday:

"THE CAVEMIND KIND" Part 2

5 Rounds for time of:

4 C&J @ B.W.

8 Single Arm supine press (on the floor) each side 70% of B.W.

16 single ring rows

then...

I Love the 90's

Alternating sets of:

90 secs planks on elbows

90 secs of hallow rock

complete 90 seconds of planks follow immediately by 90 seconds of hollow rock follow the sequence for 9 minutes.

Thursday:

SWOD:

F.S. 8x4 @ 65% of B.W.

CWOD:

3 rounds for time of:

25 Wall Balls

75 D.U.'s or 300 singles

Friday:

CWOD

3 Rounds of:

3 min AMRAP

3 DL @ 225/155

6 Box Jumps 24/20''

9 Push Ups