''Mint'' (04.19.2011)

Warm-up Drills (04.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Chin-ups
8 x Clapping Push-ups
10 x Walking Lunges (alt.legs)
10 x Abmat Sit-ups
-Sumo Squats
-Groiners
-Inchworm/Cobra Stretch
-Shoulder Dislocates (PVC)

''Mint'' (04.19.2011)
There are 5 Rounds in the work capacity test described below. A Round's Scoring: Each second that elapses during the Row (while holding the prescribed wattage), each repetition completed on the Bench Press, and each repetition completed for Knees-2-Elbows = 1 point. Add up total points for each round and post your five cumulative scores to comments.
Rest :30 between efforts.

5 Rounds of the following:
Row x Maximum Time (Holding Avg Wattage at 2-2.5x Body-weight)
Bench Press x Max Repetitions (.75 x Body-weight)
Toes-2-Bar/Knees-2-Elbows x Max Reps

Notes: An example of a 150lb CrossFitter doing a single round of this work capacity test would be as follows. The CrossFitter starts by Rowing for as long as possible while holding the average wattage at 300+ (this is 2x BW for a 150lb athlete). Once failing to hold the prescribed wattage any longer the athlete moves to the Bench Press and executes one maximum repetition set (re-racking the bar constitutes the end of this set). After racking the bar the athlete will attempt one max rep set of knees-2-elbows (dropping off the bar terminates the set). Add up Seconds + Bench Press Reps + Knees-2-Elbows Reps for that rounds cumulative score... Rest :30 and repeat for 4 more attempts at Glory.

Still Feeling Frisky? If you can do more than 5 reps of L-sit Pull-ups then feel free to sub in a Max Rep set of L-sit Pull-ups for Toes-2-Bar/Knees-2-Elbows. We would be amazed to see if anyone could hold each round to something like: 7 x L-sit Pull-ups, 8 x Toes-2-Bar, 12 x Knees-2-Elbows or bettern without coming off the bar. That kind of an additional challenge would truly make this particular fitness test one hell of a smokeshow.

Post rounds/reps to comments.

Skill Development (04.19.2011)
Rest up for tomorrow... it's going to be epic.

Mobility WOD

CrossFit Endurance WOD (04.19.2011)
Swim, Bike, Run, or Row (C2)
Holding maximal pace/distance/watts/speed complete the following:
5 Rounds of (2:00 on x 3:00 rest)
After the final 3:00 rest interval proceed directly into the following:
4 Rounds of (1:00 on x 1:00 rest)

Post distances to comments.