''Bench Press 5-5-5+ & Portion Control'' (05.18.2012)

Warm-up Drills (05.18.2012)

Run 800m
6-8:00 AMRAP of
4 x Parallette Shoot-Throughs
4 x Turkish Get-ups (Alt.L/R)
-Shoulder Mobility
-Groiners
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 5-5-5+'' (05.18.2012)

Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads multiply 1RM 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 single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
 
Notes: *12:00 Time Cap. 
Please come prepared today if you frequent the busier classes. It's as simple as plugging in your numbers using the tools linked below and arriving to train with the prior knowledge of how much weight to use during each of your Bench Press sets (these tools/spreadsheets make taking 106 trips to the reference charts a moot point).

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Portion Control'' (05.18.2012)

Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (45/25lbs)
20 x Thrusters (45/30lbs)

Notes: Ground-2-Overhead will be with bumper plates, they need only make contact with the deck and travel through a range of motion finishing at lockout overhead for each rep to count. We're looking for lightning fast here, which is why there isn't a requirement for placing the bumper flat on the ground between repetitions. Someone should smell a booby trap... but most probably just thinking this stipulation makes the WOD easier. Uh Oh.
Athletes that are ready to breathe fire today and break a minute on each round may attempt to repeat their effort after half the rest time (1:00 vs 2:00), however, if their times degrade to where they take longer than 1:00 per round the rest interval will switch back to 2 minutes. 
Maximal Effort, by any means necessary. 
Get some, freaks.
Spoiler Alert: Everyone can thank Mr. Simone for this lil' gem of a WOD.

Post each round/rest interval's time to comments.

''Tablespoon O' Cinnamon?'' (05.18.2012)

If you have to ask you really do not want to know.

Mobility WOD

CrossFit Endurance WOD (05.18.2012)

''The Lactate Shuttle''
Swim, Bike, Run, or Row (C2)
5:00 on x 2:30 rest,
6:00 on x 3:00 rest,
7:00 on... Done!
Notes: All work intervals are maximal effort, attempt to cover as much distance as possible.

Post distances to comments.