''Back Squat 3-3-3+ & Helen'' (10.17.2011)

Congratulations to Mike, Kristina, and Mint on crushing ''Fran'', the Team WOD, and completing the Level 1 CrossFit Certification this past weekend. I can't express how exciting it is to have such wonderful people among us in this community... Check out the pics on CrossFit.com from their cert!

Warm-up Drills (10.17.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Back Squat 3-3-3+'' (10.17.2011)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Helen'' (10.17.2011)
Complete 3 Rounds for time of
Run 400m
21 x KB Swings (24/16kg)
12 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.17.2011)