''Diane Gets Whipped'' (09.13.2011)

Warm-up Drills (09.13.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Deadlift (45lbs)
7 x Front Squat (45lbs)
7 x Push Press
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Calf/Soleus Stretch
-Groiners

''Diane Gets Whipped'' (09.13.2011)
Complete as many rounds/reps as possible in 12:00 of
3 x Deadlift (70-85%1RM)
5 x Handstand Push-ups
25 x Double-unders

Notes:1-Rep Maximum/Percentage Calculator

''Stoic'' (09.13.2011)
Complete as many rounds/reps as possible in 8:00 of
1 x Toes-2-Rings
1 x Lower from Inverted Hang

Notes: This is a very challenging pair of ring movements and we will most likely be scaling the majority of our athletes to a variety of precursor movements with different set/rep schemes.
Those of you out there lurking around and following our site's training should take this opportunity to get creative. Instead of being discouraged embrace this 8:00 window as an opportunity to use things like strict toes-2-bar, v-ups, GHD Sit-ups, Turkish Get-ups, Plank drills, and L-sit holds/lowers to create a WOD that emphasizes overall midline stability while also ensuring progress towards new and difficult skill sets. Enjoy the journey, it never gets easy.

Mobility WOD

CrossFit Endurance Rest Day (09.13.2011)