''A Harsh Tribunal'' (06.12.2012)

Warm-up Drills (06.12.2012)

Run 400m
''Burgener Drill'' (2Rnds/PVC/45lbs)
2 Rounds for Quality of
5 x Deadlift
5 x Hang Power Clean
5 x Burpees
-Shoulder Mobility (SEE MOB.WOD & SEARCH FRONT RACK!)
-Calf/Soleus Stretch
-ITB Stretch
-Scorpion Stretch
**Today during the 'Burgener Drill' and Hang Power Clean Technique Review we will be focused on understanding/proficiency and timing for the Jumping Position, Landing Position, 2nd Pull, and variants of the proper Receiving Position.

''A Harsh Tribunal'' (06.12.2012)

Complete as many rounds as possible in 4:00 of
3 x Hang Power Cleans (135/95lbs)
6 x Push-ups
18 x Double-unders

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Looking for an additional challenge? Ask for Plyo Push-ups (Ouch).
Athlete's will be encouraged to select a Hang Power Clean load that they find challenging but are able to execute for 3 'Unbroken' repetitions; those seeking to go heavy or concerned about drops are more than welcome to take this vicious shindig outside (get in the pit). We will obviously be accompanied by CFNH's infamous Dr. Dre Beat Box to add a bit of rhyme and rhythm to the pain of personal toil.
Actually, now that I think about it... That's an overwhelmingly exciting idea: Weather permitting expect to be dragging barbells, bumpers, jump ropes, and all the grit you can summon out onto the hardtop for a public display of sadomasochism. Nothing like thrashing outside on a nice day, right? Right. Bring it, freaks.

1-Rep Maximum/Percentage Calculator

Post rounds completed for each of the 5 cycles to comments.

Skill Development (06.12.2012)

Complete 3 Rounds for Quality with a 7:00 Cutoff of
GHD Sit-ups x 25
Floor Wipers/Windshield Wipers x 20

Notes: The above Skill Development WOD is an optional mid-line strength challenge for those who find themselves still standing after 'A Harsh Tribunal'.
Scale Floor Wipers (45lb Barbell/Bumper) to Laying Leg Raises and GHD Sit-ups to Anchored Abmat Sit-ups as needed.

Mobility WOD

CrossFit Endurance Rest Day (06.12.2012)

Good news all around from our new friends at Inov8, and our local liaison in Concord! Things are getting crazy round here... many surprises are yet to be unveiled! Prepare for the introduction of fundamental run technique drills to our warm-ups over the next few weeks. The enthusiasm and drive this team has brought to our house is unparalleled and we are going to continue capitalizing on such an amazing opportunity to bring our athletes and showcase what they have become capable of achieving.