''No Handlebars'' (01.24.2012)

Warm-up Drills (01.24.2012)
Row 500m
2 Rounds for quality of
5 x Deadlift (45lbs)
5 x Hang Clean (45lbs)
5 x Push Press (45lbs)
5 x Overhead Squats (45lbs)
-Shoulder Mobility x 2
(athlete specific)
-Inchworms
-Hamstring/ITB Band Stretch
-Sumo Squats
-Calf Soleus Stretch




''No Handlebars'' (01.24.2012)
10-9-8-7-6-5-4-3-2-1 reps each for time of
Deadlift (225/185lbs)
Ring Dips

Post times to comments.

Skill Development (01.24.2012)
For Quality:
20-15-10-5 reps/seconds of
L-sit/V-sit
GHD/Abmat Sit-ups

Burpee Challenge (Optional)
35 x Burpees

Mobility WOD

CrossFit Endurance WOD (01.24.2012)
''Long Intervals''
*Swim
SC:3x300m Repeats hold within 15-20sec, Rest 45-60sec between repeats.
LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between repeats.
U:3x700m Repeats hold within 60-90sec, Rest 1-2min between repeats.
*Bike
SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec between repeats.
LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min between repeats.
U:3x10mile Repeats Hold within 1-2min, Rest 4-8min between repeats.
*Run
SC:3x1mile Repeats hold within 5-10sec, Rest 1-3min between repeats.
LC:2x5km Repeats, hold within 1-2min, Rest 5-10min between repeats.
U:3x5km Repeats, hold Repeats within 2-3min, Rest 5-15min between repeats.
*Row(C2)
SC:3x1km Repeats hold within 3-5 sec, Rest 20-40sec between repeats.
LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec between repeats.
U:3x1800m Repeats hold within 10-15sec, Rest 1-2min between repeats.

Post times and rest intervals to comments.