This week at 911 CrossFit 9/5-9/9/11

Monday

3 Rounds for time of:


100m Karaokes
100m Broad Jump
24 Pull Ups
12 Push Presses 95/65
100m Backward run
100m Lunges


FWOD:


5 attempts of single ring v-ouy


Tuesday

"Fight Gone Bad"


The CrossFit workout is 'Fight Gone Bad.' In this workout you spend one minute at each of five stations, resulting in a five minute round after which a one minute break is a allowed before repeating.  This event calls for three rounds.  The clock does not stop or repeat between exercises.  On call of 'rotate' the athletes must move to the next station immediately.  One point is given for each rep, except on the rower, where each calorie is one point.

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

Wednesday

F.W.O.D

7 Attempts to find 1RM @ B.S. (10 Mins time limit)

C.W.O.D

5 B.S. @ 75% of 1RM
5 H.S.P.U
5 One arm K.B Row (per side)
20 Burpees


Thursday

"Boot camp"

In teams of two complete

30 min A.M.R.A.P

6 Sumo deadlift high pulls
6 Chin ups
12 Ball slams

One member of team, will row 750m while the other team member completes the cycle when the first person's rowing its done will continue the cycle where ever the other team member left of (switching stations) and the second team member will begin to row. Continue this pattern until the 30 mins are done.

G.W.O.D

Muscle up

10 rounds of 2


Friday

Technique Work: Clean

"Grace"

30 Clean and Jerk @ 135/95 for time.