''Bench Press 3-3-3+ & Dodge This'' (03.16.2012)

Everyone seems to be putting the 12.4 WOD up on a pretty crazy pedestal, eh? Opportunity knocks when everyone starts talking smack and we coudln't pass up the chance to throw some gasoline on those flames of discontent...

We challenge anyone competing in the Opens (or just participating with WOD 12.4) to swagger into CFNH anytime during Friday or Saturdays's training hours and put up a score of 1 Round or better.

Incentive? Do so and we'll buy you a pair of Reebok CF Shoes, Inov8's, or Oly Lifting Shoes along with your choice of Skins or an Rx'd Speed Rope.
Let's see what this blooded crew has inside them. Get some, freaks. Fasterrrrrrr.

Warm-up Drills (03.16.2012)
Row 2:00
''Burgener Drill'' (3Rnds/PVC)
2 Rounds for Quality of:
12 x Med Ball Cleans (40/20lbs)
12 x Push-ups
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Bench Press 3-3-3+'' (03.16.2012)
Work through the following sets of Bench Press 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
Wendler's 5-3-1 Training Spreadsheet

''Dodge This'' (03.16.2012)
Complete each round individually for time with 2:00 Rest between efforts:
10 x Ground-2-Overhead (155/115lbs)
50 x GHD Sit-ups
Run 800m
10 x Ground-2-Overhead (155/115lbs)
50 x GHD Sit-ups
Run 800m

Post times to comments.

Burpee Challenge (Optional)
73 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.16.2012)
''Sprint/Recover''
Swim, Bike, Run, or Row (C2)
3 rounds of
:20sec/:60sec,
:20sec/:50sec,
:20sec/:40sec,
:20sec/:30sec,
:20sec/:20sec,
:20sec/:10sec,
Start next round after 10 sec rest…

Post distances to comments.