''M.E. Press 1-1-1-1-1 & Breakfast and Kegs'' (03.17.2011)

Warm-up Drills (03.17.2011)
Row 750m
''Burgener Drill'' (PVC/3Rnds)
5 x Chin-ups
7 x Push-ups (CFSG)
12 x Air Squats
15 x Knees-2-Elbows
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-ITB Stretch

''M.E. Press 1-1-1-1-1'' (03.17.2011)
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)
Press 1-1-1-1-1

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Notes:1-Rep Maximum/Percentage Calculator

''Breakfast and Kegs'' (03.17.2011)
800m Run
20-15-10-5 reps each of
Wallball (20/14lbs)
Burpees

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Mobility WOD

CrossFit Endurance WOD (03.17.2011)
‘’Hill Repeats’’
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

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