''A Human Pez Dispenser & The Steepes'' (05.03.2012)

Warm-up Drills (05.03.2012)

Row 2:00
2 Rounds for Quality:
7 x Burpees
15 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''A Human Pez Dispenser'' (05.03.2012)

Against a 2:00 Running Clock complete the following:
Max Reps x Handstand Push-ups
Rest 1:00, Then...
Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.

Notes: Choose a predetermined load of 45,65,85,95,115,135,155, or 185lbs. Once the weight is chosen the fate is sealed.
For scaling; if you can easily execute 10 reps of Handstand Push-ups you should be looking to step up to the next level today. The 2 minute drill for Handstand Push-ups will become arbitrary if an athlete uses an inordinate amount of abmats, rubber bands, handstand hold mods, etc and ends up ripping out 100 reps in the 2 minute window. Ask for help in moving you to the next Handstand proficiency development stage if you feel unsure of how to approach this today.
Our coaches/trainers today will also be discussing the noise/conduct issues we need to be aware of with each class, please help us keep our footprint minimal during the short time we will be remaining at our current box. Once the new CFNH rebirth is complete we won't have to worry about these inconveniences to our training anymore, yesssssssss. We appreciate everyone's continued help and support during this crazy move. Thanks, freaks! Now go slay something.

''The Steepes'' (05.03.2012)

Complete for time
Run 400m
20-35-50 reps each of
KB Swings (32/24kg)
GHD Sit-ups
Run 400m

Mobility WOD

CrossFit Endurance WOD (05.03.2012)

''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…

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