''C.G. Bench Press 5-5-5+'' (02.22.2011)

''It's like we're giving them Stockholme Syndrome.''
--Observer comment made during class #1 of the four week CFNH On-Ramp Program.

Warm-up Drills (02.22.2011)
Speed Rope Drills x 2:00
Dot Drill (for time)
''Burgener Drill'' (3Rnds/PVC)
Speed Rope Drills x 1:00
10 x Chin-ups
10 x Hindu Push-ups
10 x Walking Lunges (alt.legs)
-Sumo Squats
-Groiners
-Inchworm/Cobra Stretch
-Shoulder Dislocates (PVC)

''Close Grip Bench Press 5-5-5+'' (02.22.2011)
Work through the following sets of Close Grip Bench Press 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 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Pause For Dramatic Effect'' (02.22.2011)
3 Rounds, individually executed for time. Rest 1:00 between efforts.
Row 30kcal
20 x Burpees
30 x GHD Sit-ups

Notes: Each Round is individually timed. There is a 1:00 rest between each effort.

Post times per round to comments.

Mobility WOD

CrossFit Endurance WOD (02.22.2011)
''Tempo 80-85%''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.