''M.E.Back Squat and Marauder Nicole'' (02.16.2011)

Reminder: The next On-Ramp Class starts Monday, Feb 21st. It will be glorious...

Warm-up Drills (02.16.2011)
Row 500m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)

''M.E.Back Squat'' (02.16.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1

Post loads to comments.

Notes: If you are looking for some guidance on where to start when working up to your heavy single rep attempts a great place to start would be the percentage calculator linked here. Input the weight and reps from your final Back Squat 1+ set (from 12.07.2011) and see what gets projected for you.
1-Rep Maximum/Percentage Calculator

''Marauder Nicole'' (02.16.2011)
Complete as many rounds as possible in 15:00 of
Run 200m
Max Reps x Weighted Pull-ups

Notes: All sets of Pull-ups are Deadhang Pull-ups. Scale as needed.

Post reps per round and loads comments.

Mobility WOD

CrossFit Endurance WOD (02.16.2011)
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.