''C.G. Bench Press 3-3-3+ and EAS Party'' (03.01.2011)

Warm-up Drills (03.01.2011)
Speed Rope Drills x 3:00
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups
10 x Pistols
15 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Dislocates
-Sumo Squats
-ITB Stretch

''C.G. Bench Press 3-3-3+'' (03.01.2011)
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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''EAS Party: Now You're Done'' (03.01.2011)
Run 400m
21-15-9 reps each of
Power Snatch (70-80%1RM)
Toes-to-Bar (strict)
Run 400m

Notes: There should be zero swing in the Toes-2-Bar movements as we want everyone to focus on using a strict, controlled execution for each rep. Scale as needed with Knees-to-Elbows and be sure to apply the same criteria as described above.

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Mobility WOD

CrossFit Endurance WOD (03.01.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

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