''M.E. Overhead Squats & For Whom The Bell Tolls'' (05.04.2011)

Warm-up Drills (05.04.2011)
Speed Rope x 2:00
''Burgener Drill'' (3Rnds/PVC)
Speed Rope x 1:00
2 Rounds of
5 x Deadhang Chin-ups
5 x Hindu Push-ups
10 x Air Squats
-Groiners
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Shoulder Dislocates
-Wrist Cricles

''M.E. Overhead Squats'' (05.04.2011)
Work through the following sets/reps of Overhead Squats using progressively heavier loads in order to determine an accurate 1-rep maximum.
Use the first two sets of 3 reps as your heavier warm-up sets.

Overhead Squat 3-3-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''For Whom The Bell Tolls'' (05.04.2011)
Row 250m
21 x KB Swings
21 x Goblet Squats
Row 500m
15 x KB Swings
15 x Goblet Squats
Row 750m
9 x KB Swings
9 x Goblet Squats

Notes: Fate shines on our crew this day... our armament just expanded to include an 88lb KB and a 106lb KB. Come seeking glory.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.04.2011)
‘’10 x :30 Second Hill Sprints’’
Swim: 10 x :30 sec Sprints all out efforts using paddles and buoy… 2 minute recoveries between efforts.
Bike: 10 x :30 sec Hill Sprints, all out efforts. Recoveries are how long it takes to descend back to the starting point, 2:00 is the max time for each rest interval. Ergometers or Tension Trainers use steady/heavy tension. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.
Run: 10 x :30 sec Hill Sprints. Rest :30 at the top of the hill/finish point before descending at an easy pace, resting an additional 1:00 at the start point. Treadmills use 7-10% grade. 2 minute recoveries between efforts.
C2: 10 x :30 sec Sprints all out efforts. Damper setting is the athlete’s choice. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.

Post distances/terrain notes to comments.