''Press 5-5-5+ and Angie'' (03.22.2011)

Warm-up Drills (03.22.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups
15 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Press 5-5-5+'' (03.22.2011)
Work through the following sets of 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

''Angie'' (03.22.2011)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.22.2011)
''Long Intervals''
Swim:
SC:3x300m Repeats hold within 15-20sec, Rest 45-60sec between repeats.
LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between repeats.
U:3x700m Repeats hold within 60-90sec, Rest 1-2min between repeats.
Bike:
SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec between repeats.
LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min between repeats.
U:3x10mile Repeats Hold within 1-2min, Rest 4-8min between repeats.
Run:
SC:3x1mile Repeats hold within 5-10sec, Rest 1-3min between repeats.
LC:2x5km Repeats, hold within 1-2min, Rest 5-10min between repeats.
U:3x5km Repeats, hold Repeats within 2-3min, Rest 5-15min between repeats.
C2:
SC:3x1km Repeats hold within 3-5 sec, Rest 20-40sec between repeats.
LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec between repeats.
U:3x1800m Repeats hold within 10-15sec, Rest 1-2min between repeats.

Post times and rest intervals to comments.