''Demonstrating the Significance of Labor Day'' (09.07.2010)

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The On-Ramp Schedule has been posted; see the right hand column for details. Please feel free to contact us with any questions or for registration details.

Warm-up Drills (09.07.2010)
Row 750m
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x Air Squats
''Burgener Drill'' (PVC)
-Shoulder Opening Drill (wall)
-Samson Stretch
-Cobra Stretch
-Lateral Lunges

''Demonstrating the Significance of Labor Day'' (09.07.2010)
Complete as many rounds as possible in 15:00 of
Run 200m
5 x Ground-2-Overhead
7 x Lateral Burpees

Notes: Use 70-75% of your 1RM Power Clean. Acceptable routes for the load to move from the Ground to Overhead are the Snatch (Squat, Power, etc.) or the Clean and Jerk (Squat, Power, Split, Jerk, Push Press, Press). Lateral Burpees are performed as normal with a lateral jump over your barbell at the end of each rep.

Post rounds completed to comments.

Skill Development (09.07.2010)
Dot Drill for time.

5 patterns of movement each executed 6 times.

Get mad.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.07.2010)
''Rumination''
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post distances and splits to comments.