This week at 911 CrossFit 9/12-9/16/11

Monday

150m Farmer's Walk 53/35 one handed

30 KBS 53/35

150m Run

30 V-Ups

150m Run

30 Weighted Step Ups 24/20

150m Run

30 Ball Slams 20/14

150m Run

30 Over head Walking Lunges (barbell/PVC pipe)

30 Super mans

150m Farmer's Walk 53/35 one handed

Tuesday

"IHOP"

10 Rounds for time of:

Broad jumps (inside the gym x 4)

10 Box jumps

10 Burpees

10 Mountain Climbers

FWOD

Muscle-up progression

or

10 x 2 Muscle ups

Wednesday

"The Advance Athlete"

5 Rounds for time of:

200m Backwards run

6 P.P. 135/95

12 Pull ups

6 HSPU

12 Hallow Rock

6 F.S. 135/95

FWOD

6 x 6 Hip Bridges

Thursday

"Turkish Thursdays"

On the minute every minute for 12 minutes complete:

4 TGU 53/35

10 DU's OR 40 Singles

Then...

On the minute every minute for 10 minutes complete:

6 TGU

4 Pull ups

Friday

400m Run

3 rounds of:

24 Goblet Squats 70/55

12 Knees to Elbows

6 Sprawls

400m Run