''Whippet'' (01.06.2012)

**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 (01.06.2012)
Row 2 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch






''Whippet'' (01.06.2012)
For Time:
10 x Front Squat (155/115lbs)
20 x Double-unders
8 x Front Squat (155/115lbs)
30 x Double-unders
6 x Front Squat (155/115lbs)
40 x Double-unders
4 x Front Squat (155/115lbs)
50 x Double-unders
2 x Front Squat (155/115lbs)
60 x Double-unders

Notes: The 8 & 9 am classes need to ensure they apply some noise/drop control please, use racks as necessary.
1-Rep Maximum/Percentage Calculator

''Bouncing Bettie'' (01.06.2011)
Complete as many rounds as possible in 6:00 of
7 x Ring Dips (strict)
15 x Slamball (20/14lbs)
or
24 x Burpees (Thanks Joel)

Mobility WOD

CrossFit Endurance WOD (01.06.2012)
''Tempo 85-95%''
Swim: 1000m/y total at 85% for the first 500m/y, 95% for the last 500m/y
Bike: 20 miles total at 85% for the first 10 miles, 95% for the last 10 miles
Run: 10km total at 85% for the first 5km, 95% on the last 5km
C2: 3000m total at 85% for the first 1500m, rest for 1 minute, 95% for the last 1500m

Post times and notes on terrain to comments.