''M.E. Press & Viking Helen'' (01.05.2012)

**Scheduling Change: January 9th @7PM On-Ramp Class Kick-off! This change of time will better support/facilitate the new schedule and training curriculum.

Warm-up Drills (01.05.2012)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
23 x Burpees (Thanks Joel)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''M.E. Press'' (01.05.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Press.

Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Viking Helen'' (01.05.2011)
Complete the following for time
500m Row
21 x KB Swings (32/16kg)
30 x Pull-ups
500m Row
15 x KB Swings (32/16kg)
20 x Pull-ups
500m Row
9 x KB Swings (32/24kg)
10 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (01.05.2012)
Swim, Bike, Run, or Row (C2)
4 min on x 3:00 min rest
2 min on x :30 sec rest
1 min on x 3:00 min rest
2 min on x :30 sec rest
4 min on x Done!

Post distances to comments.


Marcus said...

Press 175

Viking Helen: 21:27 Deadhang

Michelle said...

Viking Helen
Red band/16kg KB
Time= 15:25

Mtn Rob said...

press 140lbs

Viking Helen
14:00 blkbnd/23kg KB

Dutch said...

Press 165#
Viking Helen 18:14
Mike V.

Anonymous said...

Press 160#
Viking Helen...19:37
32kg & black band


0 said...

Press 1,1,1,1,1
Warmup Sets: 55x5, 75x5, 95x3
Working Sets: 120, 130, 140, 150,155(f)

"Viking Helen"

32kg & Dead Hang Pullups


Mike H said...

Press - 205lbs

Viking Helen with 50lb kb for sdhp and swings

Anonymous said...

Press 145# (josh we will do our real max soon. Sorry to shoot you down today.). Viking Helen 13:49 deadhang pullups. Danny

Alison said...

M.E. Press 65#
"Viking Helen"
20kg/red&blue bands

Peter said...

No Pressing for Peter yet..
Viking Helen (24kg)

Mike M said...


Viking Helen
14:26 Deadhang Pullups

nickfcfnh said...

ME Press
Viking Helen
40lb SB

Adam said...

Press ME 89

Viking Helen
Replaced kettlebell with slamball (10#)
Blue band pullups


Bellerophon said...

That chick is hot!