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Sunday, 25 September 2011 / Published in WOD

Monday 9.26.11

Complete 8 rounds:

Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill

-Rest 45 seconds between rounds.
-For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. 

Post fastest and slowest round to comments.

Strength: 
Front Squat-Find 20 rep max
Weighted Pull ups 3-3-3-3-3

CrossFit commercial from the CrossFit Games on ESPN2 – video [wmv] [mov]

Austin Malleolo and Spencer Hendel on Deadlift 3-3-3-3-3 WOD – video [wmv] [mov]

“It’s not enough that we do our best; sometimes we have to do what’s required.”~Sir Winston Churchill

19 Comments to “ Monday 9.26.11”

  1. Jenni Irwin says :
    September 26, 2011 at 6:24 pm

    Front squat (130lbs) weighted pullups with a 26lb kb and the sprints = 13 fastest, 15 slowest

  2. Cable says :
    September 26, 2011 at 6:54 pm

    Front Squats (85lbs)
    Sprints: Fastest-19 seconds, slowest-21 seconds

  3. Amy Brown says :
    September 26, 2011 at 7:15 pm

    FS 85 lbs × 20reps
    Rowed 1146m ( 30 sec × 8 intervals )
    Pullups – foot in blue band / no box

  4. ashley smith says :
    September 26, 2011 at 7:41 pm

    front squats 155×15(fail)
    sprints:
    Fastest:13
    Slowest:15
    Pullups with 20 lb vest

  5. Penny J says :
    September 26, 2011 at 8:10 pm

    75 lbs x 20
    fast = 13
    slow = 15
    Pullups with 20lb vest

  6. Tia says :
    September 26, 2011 at 8:11 pm

    FS 90 lb x 20 reps
    Blue banded PU no box…practiced kipping mostly
    Sprints 17 slowest, 15 fastest

  7. Miranda Moore says :
    September 26, 2011 at 8:44 pm

    FS 75lb x 20
    Sprints 40 yds x 10 – fastest 4, slowest 5
    PU with purple band

  8. Shawn J says :
    September 26, 2011 at 9:07 pm

    225 X 20 reps front squat
    sprints 13 fast, 15 slow
    pull ups 3 at 35lb. 2 at 26lb.

  9. John J says :
    September 26, 2011 at 9:21 pm

    FS = 135 lb
    WPU = 35/53 failed/35/35/53
    Sprints = stopped after number 6 because of left ham-string feeling strange.

  10. Erik Laney says :
    September 26, 2011 at 9:31 pm

    FS 275 x 17 fail

  11. Zack Lovingood says :
    September 26, 2011 at 10:27 pm

    FS 135 X 20
    Weighted Pull Ups 26/35/35/35/53
    Sprints 10 X 40 yds

  12. Amanda Johnson says :
    September 26, 2011 at 11:04 pm

    FS @ 135lb x 20
    Pullups with red band 5×5

    10 x 40 yard sprints
    Fastest 5s/Slowest 6s

  13. Zack O says :
    September 27, 2011 at 12:27 am

    FS 225 14(fail) 10×40 yrd sprints 5 sec fast 6 sec slow

  14. Jerran T says :
    September 27, 2011 at 7:45 am

    FS 155lbs
    WPU 26 26 53 53lbs
    Fastest 12 slowest 15

  15. Adam says :
    September 27, 2011 at 8:24 am

    I didn’t want to be mad for the rest of the week!

  16. Dan Pierce says :
    September 27, 2011 at 9:36 am

    185 x 20, good to be back in the rack

  17. Tracy Townson says :
    September 27, 2011 at 11:54 am

    20 at 55 lbs, still using green band

  18. Friday 2.3.12 | Crossfit Murphy says :
    February 2, 2012 at 10:02 pm

    […] Compare DWOD to 9.26.11 […]

  19. Wednesday 9.512 | Crossfit Murphy says :
    September 4, 2012 at 7:43 pm

    […] Compare and add loads to HERE […]

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