''Press 5-3-1+ & The Ringer'' (09.08.2011)

Peter has finally returned from visiting his Home Tyrne of Shannon, Ireland... Looking forward to your tales of conquest, sir!

Warm-up Drills (09.08.2011)

Run 1000m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Deadlift (45lbs)
8 x Front Squat (45lbs)
6 x Press
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Calf/Soleus Stretch

''Press 5-3-1+'' (09.08.2011)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''The Ringer'' (09.08.2011)
For time:
3 x Rope Climbs
30 x Goblet Squats (32/24kg)
30 x Pull-ups
30 x Box Jumps (24/32'')
30 x Knees-2-Elbows
30 x Clapping Push-ups
30 x Medicine Ball Cleans
30 x KB Swings (32/24kg)
30 x GHD/Abmat Situps
30 x Wallball

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.08.2011)
'':90 Ladder''
Swim, Bike, Run, or Row (C2)
:90 on x :60 rest,
:90 on x :45 rest,
:90 on x :30 rest,
:90 on x :15 rest,
:90 on x :30 rest,
:90 on x :45 rest,
:90 on x Done!

Post distances to comments.


Laura said...

The Ringer: 24:52

Joshua said...


The Ringer
w/ towel pull-upsx15 for each rope climb.

Anonymous said...


The Ringer
20:39 w/ 30lb medball

Mike M

thammond18 said...

The Ringer...21:17rx
"You touch it!"

Mtn Rob said...

Press 125 x4
Ringer: 25:36

Mike A. said...

145x6...then I got repremenaded by the Northeastern university "personal trainer" saying that it was dangerous and you're not ment to "push weight straight up".

Kim said...

Press 65x4
Have a sore hip so skipped the ringer and did:
10 pullups
15 GHD
8 pullups
15 GHD
6 pullups
15 GHD
4 pullups
15 GHD
2 pullups
15 GHD
All unassisted deadhang pullups...took a long time...somewhere around 36min

Peter said...

Vacation was excellent - a wonderful time with the whole family. Great to be back to see everyone again and slay, well - finish the WOD's.

Skipped the press due to back issue - need a little rest for that.

Ringer (20kg KB/20 # WB) 28:07

Josh Lev said...

55lb goblets
45lb KB (for lack of KB at Castleton)
and no rope climb... depressing here

anyway, 14:32

Anonymous said...

Press 135x4
Ringer 19:00
Mint was a big help. Pushed me to the brink of blacking out. Good wod.


Anonymous said...

press 120 x 4
ringer 28:46

sdaghir@gmail.com said...

''The Ringer''

This one kinda made me fixate on the fact that any set of anything really sucks if you try and go unbroken for more than 1 rep. Boooooo.