''The Walking Dead'' (11.05.2010)

Goodluck to all our Manchester Half and Full Marathon aspiring athletes this weekend. Get Some.

Warm-up Drills (11.05.2010)
Run 800m
2 Rounds of
''Burgener Drill''
2 Rounds of
10 x Toes-2-Bar
10 x Air Squats
10 x Push-ups
-Sumo Squats
-Cobra Stretch
-Shoulder Dislocates
-Scorpion Stretch

''The Walking Dead'' (11.05.2010)
5 Rounds for time of
100 ft x Walking Lunges
9 x Squat Snatch (50%1RM)
12 x Box Jumps (24'')
15 x Clapping Push-ups

Post times to comments.

Skill Development (11.05.2010)
5-3-1 reps each at your own pace of
Handstand Push-ups
Pistol (L)
Pistol (R)

Mobility WOD

CrossFit Endurance WOD (11.05.2010)
''Tempo Hill Climb 80-85%/RPE 15-17''
Swim: 20 min, add T-shirt for drag.
Bike: 30 min Hill Climb, 4-8% ave Grade.
Run: 25 min Hill Climb, 4-8% ave Grade.
C2: 20 min, Damper between 6-8, Hold WATTS @ 50-120 above body weight.

Post distances to comments.

''Twisted Steel USAFWOD'' (11.04.2010)

Warm-up Drills (11.04.2010)
Row 4 minutes
9 Fundamentals x 7 reps each (PVC)
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-ITB Stretch

''Twisted Steel USAFWOD'' (11.04.2010)
Complete the following for time
21 x Thrusters (95/65)
21 x Sumo Deadlift High-Pulls (95/65)
21 x Push Jerks (95/65)
21 x Overhead Squats (95/65)
21 x Front Squats (95/65)

Notes: Every minute on the minute execute 5 x Pull-ups.

Post times to comments.

Skill Development (11.04.2010)
4 Rounds at your own pace of
:15 x L-sit/V-sit (paralettes)
:15 x Ring Support

Mobility WOD

CrossFit Endurance Rest Day (11.04.2010)

''Elizabeth'' (11.03.2010)

Warm-up Drills (11.03.2010)
Run 800m
2 Rounds of
9 x Medicine Ball Cleans
9 x Burpees
''Burgener Drill''
-Hip Mobility Complex
-Samson Stretch
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Elizabeth'' (11.03.2010)
21-15-9 Reps for time of
Squat Clean (135/95lbs)
Ring Dips

Post times to comments.

Skill Development (11.03.2010)
Accumulate in as few sets as possible
1 minute of Hollow Rocks
1 minute of Handstand Hold (wall)
or
Walk 60 feet on hands

3 Rounds at your own pace of
15 x GHD Sit-ups
15 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (11.03.2010)
''Interval Repeats''
Swim: 2×6 min + 1x2min, Rest 1:30 min between intervals
Bike: 2x20min + 1x5min, Flat Road, Rest 5 min between intervals
Run: 2x12min + 1x4min, Flat Road, Rest 2:30 min between intervals
C2: 2x8min + 1x3min, Rest 1:30 min between intervals

Post distances to comments.

''Max Effort Deadlift Singles'' (11.02.2010)

Warm-up Drills (11.02.2010)
Row 4 minutes (Damper 4-6)
Dot Drill (for time)
2 Rounds of
''Burgener Drill''
-Cobra Stretch
-Sumo Squats
-Scorpion Stretch
-Inchworms

''Max Effort Deadlift Singles'' (11.02.2010)
Warm-up according to the following percentages (use previous 1RM) before proceeding to find a new single repetition maximum Deadlift. Athletes get only three attempts to lift a new personal record. Successful attempts must move through the entire range of motion, beginning on the deck and moving through full extension before returning to the deck under control.

Deadlift Progressions:
3 x 50% (warm-up)
2 x 60% (warm-up)
2 x 70% (warm-up)
1 x 80% (warm-up)
1 x 90%
1 x Attempt 1
1 x Attempt 2
1 x Attempt 3

Post loads to comments.

''Picking Scabs'' (11.02.2010)
Complete for time
21 x Double-unders
21 x Wallball (20/14lbs)
21 x KB Swings (32/24kg)
21 x Double-unders
18 x Wallball (20/14lbs)
18 x KB Swings (32/24kg)
21 x Double-unders
15 x Wallball (20/14lbs)
15 x KB Swings (32/24kg)
21 x Double-unders
12 x Wallball (20/14lbs)
12 x KB Swings (32/24kg)
21 x Double-unders
9 x Wallball (20/14lbs)
9 x KB Swings (32/24kg)
21 x Double-unders
6 x Wallball (20/14lbs)
6 x KB Swings (32/24kg)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (11.02.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of
3 minutes on x 3 minutes Rest

Notes: Swim and Run hold best pace possible for each interval, Bike and Row hold highest wattage possible.

Post times, pace, and wattages to comments.

''Heavy Press 5-5-5'' (11.01.2010)

"It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people.
Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece.
The same may be said of the great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement."
--"Gymnastics and Tumbling", Aviation Training Division, Office of the Chief of Naval Operations, US Navy, 1944.
CrossFit.com Archives

Warm-up Drills (11.01.2010)
Run 800m
''Burgener Drill"
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Abmat Sit-ups
12 x Air Squats
-Shoulder Opening Drill (wall)
-Samson Stretch
-ITB Stretch
-Groiners

''Heavy Press 5-5-5'' (11.01.2010)
Warm-up Sets (% of 1RM)
3 x 50%1RM
3 x 60%1RM
3 x 70%1RM

Press 5-5-5

Work through three progressively heavier sets of Strict Presses for 5 reps each, attempting a personal rep record if possible.

Post loads to comments.

''Winter Is Coming'' (11.01.2010)
3 Rounds for time of
Run 400m
15 x Pull-ups
25 x GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (11.01.2010)
''Time Trial''
Swim: SC:10min LC:15min U:20min
Bike: SC:20min LC:30min U:60min
Run: SC:20min LC:30min U:60min
C2: SC:10min LC:15min U:20min

Post distances to comments.

''Halloween Team WOD'' (10.29.2010)

Today we will be running our Halloween Team WOD heats from 6-8pm only.

What better way to celebrate being part of such a great community than to toil away and suffer together?
Athlete's can come in full regalia or bring a change of clothes, we will put the teams together at 6pm during the warm-ups to keep things balanced and fair based on skill sets and experience... it will be epic.

Festivities commence once the crucible has been endured.
The WOD will not be released until the doors open.

Abandon all hope ye who enter, and Happy Halloween.

''Faith'' (10.28.2010)

Congratulations to Rick and his family on their new born little daughter, Faith.

Enjoy the WOD today in her name.

Warm-up Drills (10.28.2010)
Row 750m
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Sumo Squats
-Inch Worms
-Scorpion Stretch

''Heavy Back Squats 5-5-5'' (10.28.2010)
Warm-up Sets (% of 1RM)
3 x 50%1RM
3 x 60%1RM
3 x 70%1RM

Back Squats 5-5-5

Work through three progressively heavier sets of Back Squats for 5 reps each, attempting a personal rep record if possible.

Post loads to comments.

''Faith'' (10.28.2010)
Run 800m
Ascension Ladder of:
Overhead Squats (95/65lbs)
Ring Dips

Notes: With a 15:00 running clock complete an 800m Run and in the time remaining perform 1 x Overhead Squat and 1 x Ring Dip, followed by 2 x Overhead Squats and 2 x Ring Dips, climbing as high up the ascension ladder as possible before time expires.

Post total number of rounds/reps completed.

Mobility WOD

CrossFit Endurance WOD (10.28.2010)
''3 x Distance Intervals''
Swim: 3 x 350y/m, 2 min Recoveries
Bike: 3 x 5km, 2 min Recoveries
Run: 3 x 1km, 2 min Recoveries
C2: 2 x 1200m, 2 min Recoveries

Notes: Hold the best pace possible over each distance interval.

Post times to comments.

''Warrior's Cove Chipper II'' (10.27.2010)

Warm-up Drills (10.27.2010)
Run 1200m
Dot Drill (for time)
3 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-ITB Stretch
-Sumo-Squats
-Shoulder Dislocates (PVC)

''Warrior's Cove Chipper II'' (10.27.2010)
Complete the following for time
100 x Double-unders
100 x Mountain Climbers
15 x Clapping Push-ups
15 x Pull-ups
25 x V-ups
25 X Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps (20'')
20 x Walking Lunges (alt. legs)
10 x Pull-ups
10 x HSPU's
20 x Toes-2-Bar
10 x Burpees
20 x Med Ball Cleans (20/14lbs)
15 x Pull-ups
15 x Hindu Push-ups
20 x Lateral Lunges (alt. legs)
50 x KB Swings (16kg)

Post times to comments.

Skill Development (10.27.2010)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (10.27.2010)
''Time Trial''
Cover as much distance as possible.
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Post distances to comments.

''Heavy Snatch Singles % Ladder''(10.26.2010)

Warm-up Drills (10.26.2010)
Run 800m
2 Rounds of
7 x Medicine Ball Cleans
7 x Burpees
''Burgener Drill'' (PVC)
-Shoulder Dislocates
-Hip Mobility Complex
-Cobra Stretch
-Inchworms

''Heavy Snatch Singles % Ladder'' (10.26.2010)
After warming up work through the following sets of percentage based single repetitions for the Snatch.

These should be Squat Snatches where proficiency allows.
1 x 75%
1 x 75%
1 x 80%
1 x 80%
1 x 85%
1 x 85%
1 x 90%

Post loads to comments.

''Kill Joy'' (10.26.2010)
Run 400m
20-15-10-5 reps each of
Ring Push-ups
Box Jumps (20/24'')
Run 400m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.26.2010)
''Mack's :20 x :10''
Complete the distance for your sport in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post number of rounds needed to complete the distance to comments.

''Frabata Intervals'' (10.25.2010)

Warm-up Drills (10.25.2010)
Row 750m (Damper Setting 1-2)
''Burgener Drill"
9-7-5 reps each of
Pull-ups
Push-ups
Abmat Sit-ups
Air Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Sumo Squats
-ITB Stretch

''Frabata Intervals'' (10.08.2010)
Complete 6 Rounds of the following interval circuit. Execute as many repetitions as possible for each :20 second work interval.
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Pull-ups
:10 x Rest
:20 x Pull-ups
:10 x Rest

Post lowest numbers scored for each movement to comments.

''Temper Tantrum II'' (10.25.2010)
21-15-9 reps for time of
Sledgehammer Strikes (L)
Sledgehammer Strikes (R)
KB Swings (24/16kg)

Post times and hammer weight to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.25.2010)

''Hammer-Drill'' (10.22.2010)

Warm-up Drills (10.22.2010)
Run 400m
''Burgener Drill'' (45lbs/PVC)
2 Rounds of
10 x Push-ups
10 x Abmat Sit-ups
5 x Deadhang Scapula Retractions
-Scorpion Stretch
-Sumo-Squats
-Shoulder Dislocates (PVC)

''Hammer-Drill''(10.22.2010)
4 Rounds for time of
100ft x DB Overhead Walking Lunges
Three sets of
3 x Deadlift (60-70%)
9 x Clapping Push-ups

Notes: Hold one Dumbbell overhead during the walking lunges; this movement is challenging and weights should be chosen wisely. After completing the 100ft of lunges each round storm through the Deadlift/Clapping Push-ups couplet three times before moving on.

Post times to comments.

Skill Development (10.22.2010)
7 Rounds at your own pace of
:10 x L-sit/V-sit Hold
10 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (10.22.2010)
''Tempo 90%/RPE 16-18''
Swim: SC:600, LC:800m, U:1000m
Bike: SC:12mi, LC:20 mile, U:30 mile
Run: SC:2mi, LC:10k, U:13.1M
C2: SC:2k, LC:3k, U:6k

Hold pace at 90%/RPE 16-18 of personal best score for the distances prescribed.

Post times to comments.

''Heavy Push Press'' (10.21.2010)

Warm-up Drills (10.19.2010)
Run 800m
9 Fundamentals x 7 reps each
Dot Drill (for time)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Cobra Stretch

''Heavy Push Press'' (10.21.2010)
Warm up as needed and then proceed into heavy sets of Push Press for 5-5-3-3-3 with your last set being an attempt at a three repetition maximum.

Post loads to comments.

''Yehaf's AMRAP'' (10.21.2010)
Complete as many rounds as possible in 15:00 of
6 x Burpee Jumping Pull-ups
12 x Ring Rows
15 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (10.19.2010)
Swim, Bike, Run, or Row (C2)
8 Rounds of (2 min x 1 min Rest)

Post distances to comments.

''Boston Tea Party'' (10.20.2010)

Warm-up Drills (10.20.2010)
800m Run
15-12-9 reps each of
Kettlebell Swings (24kg)
Push-ups
Walking Lunges, alternating legs

''Boston Tea Party'' (10.20.2010)
Complete the following for time
1000m Row
25 x Wallball (20lbs)
750m Row
50 x Wallball
500m Row
75 x Wallball

Post time to comments.

CrossFit Endurance WOD (10.20.2010)
''Heavy Tosh''
Use a Weighted Vest or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''Back Squat 3-3-3-3-3 & Valhalla Returns'' (10.19.2019)

Warm-up Drills (10.19.2010)

Run 800m

3 Rounds of the (45lbs)

''Burgener Drill''

3 Rounds of the (45lbs)

Snatch (3-pos)

Dot Drill (for time)

-Hip Mobility Complex
-Shoulder Dislocates
-Scorpion Stretch
-Inchworms

''Heavy Back Squat 3-3-3-3-3 (10.19.2010)
Back Squat 3-3-3-3-3

Work through five progressively heavier sets of Back Squat Triples, resting as needed between efforts.

Warm-up Sets (% based on previous 1RM data)

5 x 40%1RM
5 x 50%1RM
3 x 60%1RM

3 x 70%1RM

Post loads to comments.

''Valhalla Returns'' (10.19.2010)
4 Rounds of

500m Row / Max Rounds of
7 x Squat Snatch (95/65lbs)
7 x Ring Dips (20/10lbs)

Each work period has a 5 minute running clock.
Row until 500m has been completed, using any remaining time to execute as many rounds as possible of the Squat Snatch and Ring Dips couplet described below.
There is a :45 second recovery interval before each subsequent round begins.
Each athlete will endure 4 total attempts.

Notes: Wear body armour or a weight vest (20/10lbs). Manchester.

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.19.2010)

''Red Dawn'' (10.18.2010)

Warm-up Drills (10.18.2010)
Row 1000m (See Notes)
3 Rounds of
12 x Push-ups
12 x Air Squats
9 x Deadhang Pull-ups (Supinated)
-Samson Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms

Notes: For the Rowing portion of the Warm-up Drills use a damper setting of 1. Rowing with the damper setting this low will make each pull feel like it provides far less resistance (Remember to take note of how much wattage you are producing during the first 20 pulls or so).

Athletes attempting to compensate for the likely degradation of pace/time will usually begin increasing their number of strokes per minute. Raising the number of strokes per minute will NOT yield a better performance, emphasizing the following will:

While remaining focused on ideal/proper Rowing mechanics attempt to dramatically slow the speed of each stroke's ''recovery'' phase (return towards the flywheel).

The drive and recovery speeds should be as consistent as possible from stroke to stroke. Maintaining this consistency is as simple as applying the following points of performance. The chain should remain taught during the entire pull and recovery; slack in the line, slapping, and other irregular motion should be interpreted as too much speed on the return.

Hint: Keep the following thought on a repeating loop in your brain during the warm-up, ''About 1 second on the way out and 2 seconds on the way back in''.

''Red Dawn'' (10.18.2010)
Complete the following for time
12 x Tire Flips
6 x Clean and Jerk (135/95lbs)
Run 400m
9 x Tire Flips
9 x Clean and Jerk (135/95lbs)
Run 400m
6 x Tire Flips
12 x Clean and Jerk (135/95lbs)

Post times to comments.

Skill Development (10.18.2010)
3 Rounds at your own pace of
10 x KB L2R Cross Chops (24/16kg)
10 x KB R2L Cross Chops (24/16kg)
25 x Abmat Sit-ups (Anchored)

Mobility WOD

CrossFit Endurance WOD (10.18.2010)
''10 x Maximum Wattage Holds''
Bike: 10 Rounds of
1:00 (holding bodyweight for wattage) x :10 (maximum wattage)
Rest x 2:00
C2: 10 Rounds of
1:00 (holding bodyweight for wattage) x 8 Strokes (maximum wattage)
Rest x 2:00

Notes: Those that Swim or Run during their CrossFit Endurance WODs may indulge in their choice of Biking or Rowing for today's training evolution. The training tools for these particular sports are capable of measuring, recording, and displaying very accurate wattage data.

Post maximum wattage, bodyweight, and maximum wattage divided by bodyweight to comments.

''Weighted Pull-ups 3-3-3-3-3 & Kalsu'' (10.15.2010)

Warm-up Drills (10.15.2010)
Row 750m
21-15-9 reps each of
Jumping Pull-ups
Thrusters (PVC)
-Hip Mobility Complex
-Cobra Stretch
-ITB Stretch
-Scorpion Stretch

''Weighted Pull-ups 3-3-3-3-3'' (10.15.2010)
Work up to a heavy three rep record for Weighted Pull-ups. Each rep must move through the standard full range of motion. There is no coming off the bar during each set of three repetitions.

Post loads to comments.

''Kalsu'' (10.15.2010)
Complete the following for time
100 x Thrusters (65%1RM)

Notes: Every minute on the minute execute 5 x Burpees. Use your single repetition maximum Press record to calculate the load used.

Post times to comments.

Skill Development (10.15.2010)
Complete the following at your own pace
50 x Abwheel/Barbell Roll-outs

Mobility WOD

CrossFit Endurance WOD (10.15.2010)
''2 x Time Interval Repeats''
Swim: 2 x 8 min, rest 2 min between intervals
Bike: 2 x 15 min, rest 2 min between intervals
Run: 2 x 12 min, rest 2 min between intervals
C2: 2 x 8 min, rest 2 min between intervals

Post distances to comments.

''Juggernaut'' (10.14.2010)

Warm-up Drills (10.14.2010)
Row 750m
3 Rounds of
''Burgener Drill''
3 x Overhead Squats
3 x Squat Snatch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill (wall)

''Juggernaut'' (10.14.2010)
3 Rounds for time of
Run 400m
10 x Deadlift (75%1RM)
25 x GHD Sit-ups

Post times to comments.

Skill Development (10.14.2010)
Rest for tomorrow

Mobility WOD

CrossFit Endurance WOD (10.14.2010)
''Time Trial''
Swim: 20 minutes
Bike: 60 minutes
Run: 60 minutes
C2: 20 minutes

Post distances to comments.

''Edward 50-Hands'' (10.13.2010)

Warm-up Drills (10.13.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Dot Drill (for time)
-Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Edward 50-Hands'' (10.13.2010)
4 Rounds for time of
Row 350m
12 x Dumbbell Burpees (50/35lbs)
21 x Dumbbell Push Press (50/35lbs)

Notes: There is no jump for the Dumbbell Burpees. Once in the plank position with arms extended jump the feet inside the hands and perform a dumbbell deadlift. Ensure you adjust your positions or adjust your load on the dumbbells to ensure correct form is maintained.

Post rounds completed to comments.

Skill Development (10.13.2010)
3 Rounds at your own pace of
18 x GHD Sit-ups
18 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (10.13.2010)

''Heavy Snatch 65-85%'' (10.12.2010)

Warm-up Drills (10.12.2010)
Run 800m
3 Rounds of
''Burgener Drill'' (PVC/45lbs)
-Hip Mobility Complex
-Shoulder Dislocates
-Scorpion Stretch
-Inchworms

''Heavy Snatch 65-85%'' (10.12.2010)
After completing warm-up sets as needed work up to 85% of your single repetition maximum.
All reps today should be Squat Snatches where proficiency allows.

Below is a guideline for working through percentages on sets and reps approaching your 85%.


3 x 65%
2 x 70%
1 x 75%
1 X 80%
1 x 85%

Post loads to comments.

''The Stumps'' (10.12.2010)
Complete as many rounds as possible in 12 minutes of:
5 x Front squat (155/115lbs)
10 x C2B Pull-ups
20 x Double-unders

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (10.12.2010)
''20 Minute AMRAP x Repeats''
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30 sec
C2: 200m, Rest 30 sec

Notes: Complete as many rounds as possible in the 20 minutes, rest time is included.

Post rounds completed to comments.

Holiday Hours

Holiday Hours

CrossFit New Hampshire will be closed Saturday and Monday for the Holiday Weekend.

Tuesday we return to our normal training schedule and the first class of the next On-Ramp Program will be Wednesday.

Rest and Recover, see everyone Tuesday.

''Over-Under 55's'' (10.08.2010)

Warm-up Drills (10.08.2010)
Run 800m
2 Rounds of
7 x Push-ups (CFGS)
7 x Medball Cleans
Dot Drill
2 Rounds of
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch (Lateral)

''Over-Under 55's'' (10.08.2010)
Complete for time
10 x Snatch (65%1RM)
1 x Ring Dips
9 x Snatch (65%1RM)
2 x Ring Dips
8 x Snatch (65%1RM)
3 x Ring Dips
7 x Snatch (65%1RM)
4 x Ring Dips
6 x Snatch (65%1RM)
5 x Ring Dips
5 x Snatch (65%1RM)
6 x Ring Dips
4 x Snatch (65%1RM)
7 x Ring Dips
3 x Snatch (65%1RM)
8 x Ring Dips
2 x Snatch (65%1RM)
9 x Ring Dips
1 x Snatch (65%1RM)
10 x Ring Dips

Post times to comments.

Skill Development (10.08.2010)
5 Rounds of
Row Max Wattage in 10 Pulls or less
Rest :30

Post each rounds score to comments.

Mobility WOD

CrossFit Endurance WOD (10.08.2010)
Swim, Bike, Run, or Row (C2)
4 Rounds of
5 min on x 3 min rest

Post distances to comments.

''Push Jerk/Split Jerk 3-3-1-1-1'' (10.07.2010)

Warm-up Drills (10.07.2010)
Row 750m
9 Fundamentals x 7 reps each (45lbs)
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Lateral Lunges

''Push Jerk/Split Jerk 3-3-1-1-1'' (10.07.2010)
Warm up as needed and then proceed into heavy sets of Push Jerk/Split Jerk for 3-3-1-1-1 with your last set being an attempt at a single repetition maximum.

Post loads to comments.

''Bells and Whistles'' (10.07.2010)
Run 1 mile
50-35-20 reps each of
Knees-2-Elbows
KB Swings (32/24kg)

Mobility WOD

CrossFit Endurance WOD (10.07.2010)
''12x1min''
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest

Post distances to comments.

''Vertigo'' (10.06.2010)

Warm-up Drills (10.06.2010)
Run 800m
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Press (45lbs)
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Scorpion Stretch

''Vertigo'' (10.06.2010)
Four rounds for time of
100ft x Overhead Walking Lunges (45lb/25lb)
30 x Box Jumps (24/20'')
20 x Pull-ups

Notes: Use bumper plates for the Overhead Walking Lunges.

Post times to comments.

Skill Development (10.06.2010)
4 rounds at your own pace of
:20 x L-sit/V-sit
:30 x Ring Support

Mobility WOD

CrossFit Endurance Rest Day (10.06.2010)

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)

Warm-up Drills (10.05.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x Abmat Sit-ups
15 x Air Squats
Dot Drill (for time)
-Hip Mobility Complex
-Cobra Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)
Work up to a heavy Clean triple.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Dante's Inferno'' (10.05.2010)
Complete as many rounds as possible in 15:00 of
Max Reps x Wallball (20/14lbs)
25 x Double-unders

Notes: Each attempt for reps of Wallball must be an unbroken set. As soon as the set ends the athlete must execute 25 x Double-unders before earning another attempt at as many reps unbroken as possible.

Post rounds completed and lowest # set of Wallball to comments.

Mobility WOD

CrossFit Endurance WOD (10.05.2010)
''Time Trial''
Swim: 600m
Bike: 8mi
Run: 2.5mi
C2: 2km

Post times to comments.

''Back Squat 5-5-5'' (10.04.2010)

Warm-up Drills (10.04.2010)
Run 800m
15 x Burpees
15 x Medicine Ball Cleans
2 Rounds of
''Burgener Drill''
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Back Squat 5-5-5'' (10.04.2010)
Work up to a heavy 5 rep set of low bar Back Squats, working to develop technique before focusing on loads lifted.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Channel Crossings'' (10.04.2010)
For time
Row 500m
21 x Pull-ups
21 x Handstand Push-ups
15 x Pull-ups
15 x Handstand Push-ups
9 x Pull-ups
9 x Handstand Push-ups
Row 500m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.04.2010)
''3x1:1''
Swim, Bike, Run, or Row (C2)
3 Rounds of
3:00 on x 3:00 rest

Post distances to comments.

''Snatch/Overhead Squat 1:3 Complex'' (10.01.2010)

Warm-up Drills (10.01.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (45lbs/PVC)
3 x Overhead Squats
3 x Squat Snatch
-Hip Mobility Complex
-Lunge w/ Torso Rotation
-Should Dislocates (PVC)
-Inchworms

''Snatch/Overhead Squat 1:3 Complex'' (10.01.2010)
7 Rounds of the following complex:
1 x Snatch
3 x Overhead Squat

Notes: Using previous 1rep max data on the Snatch and Overhead Squat work up to the heaviest load possible. Technique remains the top priority for those still becoming familiar with these movements.

Post loads to comments.

''Bats in the Belfry'' (10.01.2010)
Complete the following for time
100 x Double-unders
50 x Knees-2-Elbows
40 x Ring Dips
30 x Box Jumps (24/20'')
20 x KB Swings (32/24kg)
10 x C2B Pull-ups
5 x Pistols (left leg)
5 x Pistols (right leg)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.01.2010)
Swim, Bike, Run, or Row (C2)
SC: 20 Minutes
LC: 60 Minutes
U: 90 Minutes

Hold to a steady tempo of 80-90%.

Post times to comments.

''Heavy Press Triples'' (09.30.2010)

Warm-up Drills (09.30.2010)
Row 750m
Dot Drill (for time)
2 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-ITB Stretch
-Sumo-Squats
-Shoulder Dislocates (PVC)

''Heavy Press Triples'' (09.30.2010)
Work up to a heavy Press triple. Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.
Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Event Horizon'' (09.30.2010)
3 Rounds for time of
400m Run
21 x Power Clean (70%1RM)
21 x Air Burpees
400m Run
15 x Power Clean (70%1RM)
15 x Air Burpees
400m Run
9 x Power Clean (70%1RM)
9 x Air Burpees

Notes: Use 70% of your most recent clean single rep maximum to determine your load for the Power Cleans. Air Burpees are executed the same as normal Burpees with an additional jump and touch requirement instead of the overhead clap. Each athlete must make contact with an object 10'' above maximum standing reach.

Mobility WOD

CrossFit Endurance Rest Day (09.30.2010)

''Fraternization'' (09.29.2010)

Warm-up Drills (09.29.2010)

800m Run
2 Rounds
7 x Deadhang Pull-ups
12 x Abmat Sit-ups
15 x KB Swings (16kg)
-Shoulder Opening Drill (Wall)
-Inch Worms
-Samson Stretch

''Fraternization'' (09.29.2010)
Complete the following for time
Row 1000m
21-18-15-12-9-6
Ring Push-ups
GHD Sit-ups

Post times to comments.

Skill Development (09.29.2010)
Today we will be covering the basics of safety and execution for training with the rope climb.
Novices will be working on lifting their body from the deck to standing while those that have experience will be working through both secured and hands-only methods of ascent. Understanding the principals of the climb and their application in training will be the primary goal of today's indoctrination; as always safety is paramount.

Mobility WOD

CrossFit Endurance WOD (09.29.2010)
''Tempo Hill Climb''
Swim: 20 min, add T-shirt for drag.
Bike: 30 min Hill Climb, 4-8% ave Grade.
Run: 25 min Hill Climb, 4-8% ave Grade.
C2: 20 min, Damper between 5-8, Holding Wattage @ 50-120 above bodyweight.

Post times to comments.

''Hoostie'' (09.28.2010)

Warm-up Drills (09.27.2010)
Row 500m
9 Fundamentals x 10 reps each (PVC)
Dot Drill (for time)
-Scorpion Stretch
-ITB Stretch
-Shoulder Dislocates (wall)
-Cobra Stretch

''Hoostie'' (09.28.2010)
Complete 8 Rounds of the following.
2 x Muscle-ups
3 x Handstand Push-ups
15 x Jump Squats (65/45lbs)

Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete's score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial.

Total score is the sum of these earned rest intervals.

Post total rest time earned in comments.

Skill Development (09.28.2010)
Accumulate 1:00 of L-sit/V-sit in as few rounds as possible.
12 x Turkish Get-ups (40lbs)
Accumulate :30 of L-sit/V-sit in as few rounds as possible.
6 x Turkish Get-ups (40lbs)

Post rounds to comments.

Mobility WOD

CrossFit Endurance WOD (09.28.2010)
''6x Intervals''
Swim: 6 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 6 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 6 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post times to comments.

''Heavy Deadlift Triples'' (09.27.2010)

Warm-up Drills (09.27.2010)
Run 400m
3 Rounds of
''Burgener Drill'' (45lbs/PVC)
3 x Overhead Squats
3 x Squat Snatch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill

''Heavy Deadlift Triples'' (09.27.2010)
Work up to a heavy Deadlift triple. Your 1-rep max or 3 rep record data can be used to project what loads should be used.
Warm-ups sets should be 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Charles Fran-son'' (09.27.2010)
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
15 x Pull-ups
Run 200m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.27.2010)
Swim, Bike, Run, or Row (C2)
5:00 x 2:00 rest
5:00 x 2:00 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest
1:00 x :30 rest

Hold maximal distance possible on each of the set intervals.

Post distances to comments.

''Max Effort Clean and Jerk 3-3-1-1-1'' (09.24.2010)

Warm-up Drills (09.24.2010)
Row 500m
15 x Medicine Ball Clean s
15 x Burpees
2 Rounds of
''Burgener Drill'' (45lbs/PVC)
Hip Mobility Complex
-Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Max Effort Clean and Jerk 3-3-1-1-1'' (09.24.2010)
Clean and Jerk 3-3-1-1-1

Notes: Attempt to take the heaviest load possible from the deck to overhead using the Olympic Lifting standards of movement.

Post times to comments.

''USAW Format MetCon'' (09.24.2010)
Complete as many rounds as possible in 12:00 minutes of
6 x Clean and Jerk (115/85lbs)
12 x Pull-ups
24 x Box Jumps (24/20'')

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (09.24.2010)

''Lashing Lungs''(09.23.2010)

We must embrace pain;

and burn it as fuel for our journey.

-Kenji Miyazawa

Warm-up Drills (09.23.2010)

Run 400m

2 Rounds of

''Burgener Drill''

9-7-5 reps of

Bent Over Row (45lbs)

Front Squat (45lbs)

Press (45lbs)

-Samson Stretch

-Inchworms

-Scorpion Stretch

-Deadhang Scapular Retractions (15/10)

''Lashing Lungs''(09.23.2010)

Complete the following for time

Row 500m
15 x Wallball (20/14lbs)
25 x Double-unders
Row 400m
15 x Wallball (20/14lbs)
30 x Double-unders
Row 300m
15 x Wallball (20/14lbs)
30 x Double-unders
Row 200m
15 x Wallball (20/14lbs)
30 x Double-unders
Row 100m
15 x Wallball (20/14lbs)
30 x Double-unders

Post times to comments.

Skill Development (09.23.2010)
Invest some time working through the Mobility WODs linked below and then rest up for tomorrow...

Mobility WOD

CrossFit Endurance WOD (09.23.2010)
''Hill Repeats''
Swim: 10 x 100m/y w/ :15 recoveries, :05 Deviation Limit.
Bike: 4 x 2 mile hill repeats w/ return time for recoveries, 1:00 Deviation Limit.
Run: 2 x 3/4 - 1 mile hill repeats w/ return time (+1:00 @ bottom) for recoveries, 1:00 Deviation Limit. Treadmill: 7% Incline w/ 2:00 recoveries, 1:00 Deviation Limit.
C2: 3 x 1k Damper Setting 8-10 (or elevate the rear of the rower) w/2:00 recoveries, :10 Deviation Limit.

Post times to comments.

''Nate'' (09.22.2010)

Warm-up Drills (09.22.2010)
800m Run
9 Fundamentals x 7 reps each (45lbs)
Dot Drill (for time)
-Scorpion Stretch
-Lateral Lunges
-Groiners
-Shoulder Opening Drill (Wall)

''Nate'' (09.22.2010)
Complete as many rounds as possible in 20:00 of
2 x Muscle-Ups
4 x Handstand Push-ups
8 x Kettlebell Swings (2-pood)

Post rounds completed to comments.

Skill Development (09.22.2010)
21-15-9 reps each of
Barbell Rollouts
Russian Twists (20/14lbs)

Mobility WOD

CrossFit Endurance WOD (09.22.2010)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m then pick it up to 95% for the last 1500m

Post times to comments.

''Max Effort Snatch 3-3-1-1-1'' (09.21.2010)

Warm-up Drills (09.21.2010)
Row 500m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
3 x Snatch (45lbs)
3 x Heaving Snatch Balance (45lbs)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Cobra Stretch

''Max Effort Snatch 3-3-1-1-1'' (09.21.2010)
Snatch 3-3-1-1-1

Notes: Attempt to take the heaviest load possible from the deck to overhead using the Olympic Lifting standards of movement.

Post times to comments.

''Tabata This!'' (09.21.2010)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

Mobility WOD

CrossFit Endurance WOD (09.21.2010)
Swim, Bike, Run, or Row (C2)
Time Trial x 9:00 Minutes

Cover as much distance as possible in the time allotted.

Post distances to comments.

''Circular Reasoning'' (09.20.2010)

Warm-up Drills (09.20.2010)
Run 800m
2 Rounds of
7 x Push-ups
7 x Med Ball Cleans
2 Rounds of
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Sumo Squats
-ITB Stretch

''Circular Reasoning'' (09.20.2010)
10-9-8-7-6-5-4-3-2-1 reps for time of
Sumo Deadlift High-Pull (95/65lbs)
Box Jumps (24/20'')
Pull-ups

Post times to comments.

Skill Development (09.20.2010)
3 Rounds at your own pace of
3 x Snatch Grip Deadlift (65/45lbs)
3 x Hight Hang Power Snatch (65/45lbs)
3 x Squat Snatch (65/45lbs)
3 x Overhead Squats (65/45lbs)
:12 x L-sit/V-sit for Max Time
:12 x GHD Sit-ups

Notes: Rest :30-:60 minimum between each round. Applying effort to technique development is paramount today.

Mobility WOD

CrossFit Endurance Rest Day (09.20.2010)

''Jaketronic'' (09.17.2010)

Warm-up Drills (09.17.2010)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans
10 x Wallball
2 Rounds of
''Burgener Drill''
-Samson Stretch
-Lateral Lunges
-Scorpion Stretch

''Jaketronic'' (09.17.2010)
Complete for time
30 x Power Snatch (135/95lbs)
50 x Ring Dips
Run 800m

Post times to comments.

Skill Development (09.17.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
20 x Hip Extensions

Mobility WOD

CrossFit Endurance WOD (09.17.2010)
''5x Intervals''
Swim: 5 x 200m x 30 second recoveries, :05 deviation limit.
Bike: 5 x 2k x :90 second recoveries, :05 deviation limit.
Run: 5 x 800m x :90 second recoveries, :05 deviation limit.
C2: 5 x 1000m x :90 second recoveries, :05 deviation limit.

Post times to comments.

''Hypoxic II.''

Warm-up Drills (09.15.2010)
Row 500m
2 Rounds of
6 x Deadhang Pull-ups
9 x Push-ups
12 x Abmat Sit-ups
15 x Air Squats
Dot Drill
-Sumo Squats
-Inchworms
-Cobra Stretch
-ITB Stretch

''Hypoxic II.'' (09.16.2010)
5 Rounds for time of
10 x Thrusters (95/64lbs)
12 x KB Swings (32/24kg)
21 x Double-unders

Post times to comments.

Skill Development (09.16.2010)
30 x Pistols (alt.legs)

Mobility WOD

CrossFit Endurance WOD (09.16.2010)
''10x Repeats''
Swim: 20 x 25m/y w/ 1 min recoveries.
Bike: 8 x 1k w/ 2 min recoveries.
Run: 10 x 100m w/ 90 sec recoveries.
C2: 10 x 125m w/ 1 min recoveries.

Post times to comments.

''Hips and Angles'' (09.15.2010)

Warm-up Drills (09.15.2010)
3 Rounds of
100 x Single-unders
10 x Burpees
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-ITB Stretch
-Scorpions

''Hips and Angles'' (09.15.2010)
Complete as many rounds as possible in 15:00 of
Row x 21kcal
15 x Knees-2-Elbows
12 x Box Jumps

Post rounds completed to comments.

Skill Development (09.15.2010)
3 Rounds at your own pace of
7 x Power Snatch (95/65lbs)
7 x Squat Snatch (95/65lbs)

Mobility WOD

CrossFit Endurance WOD (09.15.2010)
''Time Trial''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5k, LC:10k U:13.1mi TT
C2: SC:3k TT, LC:5k TT, U:8k TT

Post times to comments.

''Dogsmack'' (09.14.2010)

Warm-up Drills (09.14.2010)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
9 x Push-ups
9 x Hollow Rocks
9 x Box Jumps (20'')
-Shoulder Dislocates
-Samson Stretch
-Cobra Stretch

''Dogsmack'' (09.14.2010)
Complete 3 Rounds for time of
400m Run
7 x Power Clean (155/115lbs)
21 x Pull-ups

Post times to comments.

Skill Development (09.14.2010)
4 Rounds at your own pace of
:15 x Inverted
15 x Hip Extensions
:15 x L-sit/V-sit

Notes: Inverted is time spent in a handstand hold appropriate for your skill level; against a wall, freestanding, or walking.

Mobility WOD

CrossFit Endurance Rest Day (09.14.2010)

''Heavy Push Press 3-3-1-1-1'' (09.13.2010)

Warm-up Drills (09.13.2010)
Row 750m
9 Fundamentals x 7 reps each (45lbs)
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Lateral Lunges

''Heavy Push Press 3-3-1-1-1'' (09.13.2010)
Warm up as needed and then proceed into heavy sets of Push Press for 3-3-1-1-1 with your last set being an attempt at a single repetition maximum.

Post loads to comments.

''A House of Cards'' (09.13.2010)
Complete for time
12 x Overhead Squats (135/95lbs)
21 x GHD Sit-ups
10 x Overhead Squats (135/95lbs)
18 x GHD Sit-ups
8 x Overhead Squats (135/95lbs)
15 x GHD Sit-ups
6 x Overhead Squats (135/95lbs)
12 x GHD Sit-ups
4 x Overhead Squats (135/95lbs)
9 x GHD Sit-ups
2 x Overhead Squats (135/95lbs)
6 x GHD Sit-ups

Post times to comments.

CrossFit Endurance WOD (09.13.2010)

''Time Ladder''

Swim, Bike, Run, or Row (C2)
0:45 on x 0:45 off,
1:30 on x 1:30 off,
3:00 on x 3:00 off,
6:00 on x 6:00 off,
3:00 on x 3:00 off,
1:30 on x 1:30 off,
0:45 on x Done.

Post distances to comments.

''Smells Like Seaweed'' (09.10.2010)

Warm-up Drills (09.10.2010)
400m Run
2 Rounds of
Dot Drill
5 x Burpees
10 x Air Squats
15 x Sit-ups
-Lunge w/ Torso Rotation
-Inchworms
-Groiners

''Smells Like Seaweed'' (09.10.2010)
Complete for time
Row 500m
7 Rounds of
3 x Deadlift (75%1RM)
3 x Muscle-ups
Row 500m

Notes: Complete the first 500m row, then storm through the 7 Rounds of Deadlifts and Muscle-ups, finish with a 500m row. If you are still working on attaining your first Muscle-up then substitute 3 x Pull-ups and 3 x Ring Dips for each repetition.

Post times to comments.

Skill Development (09.10.2010)
Complete the following at your own pace
20 x Pistols (alt.legs)
50 x Double-unders
10 x Pistols (alt.legs)
25 x Double-unders

Mobility WOD

CrossFit Endurance WOD (09.10.2010)
''2:1 Pacing''
Swim, Bike, Run, or Row (C2)
8 Rounds of
2 min on x 1 min rest

Hold distances as consistent as possible.

Post distances to comments.

''Birthright'' (09.09.2010)

Warm-up Drills (09.07.2010)
Run 800m
2 Rounds of
10 x Med Ball Cleans
10 x Burpees
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)

''Birthright'' (09.09.2010)
21-18-15-12-9-6-3 reps for time of
Sumo Deadlift High Pull (95/65lbs)
Handstand Push-ups

Notes: Unbroken Challenge.

Post times to comments.

Skill Development (09.09.2010)
3 Rounds at your own pace of
:30 Ring Support
30 x GHD Sit-ups

CrossFit Endurance WOD (09.09.2010)
''3-5 x Repeats''
Swim: 5 x 50m/y with 3 minute recoveries.
Bike: 3 x 1k with 5 minute recoveries.
Run: 4 x 300m with 5 minute recoveries
C2: 4 x 375m with 5 minute recoveries.

Post times to comments.

''Filthy Fifty'' (09.08.2010)

Warm-up Drills (09.08.2010)
Row 1000m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
Dot Drill
-Shoulder Dislocates (PVC)
-Sumo Squats
-ITB Stretch

''Filthy Fifty'' (09.08.2010)
Complete the following for time
50 x Box Jumps (20'')
50 x Jumping Pull-ups
50 x Kettlebell Swings (16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (45lbs)
50 x Goodmornings (45lbs)
50 x Wall Ball Shots (20lbs)
50 x Burpees
50 x Double-unders

Post times to comments.

CrossFit Endurance Rest Day (09.08.2010)

''Demonstrating the Significance of Labor Day'' (09.07.2010)

Stable News

The On-Ramp Schedule has been posted; see the right hand column for details. Please feel free to contact us with any questions or for registration details.

Warm-up Drills (09.07.2010)
Row 750m
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x Air Squats
''Burgener Drill'' (PVC)
-Shoulder Opening Drill (wall)
-Samson Stretch
-Cobra Stretch
-Lateral Lunges

''Demonstrating the Significance of Labor Day'' (09.07.2010)
Complete as many rounds as possible in 15:00 of
Run 200m
5 x Ground-2-Overhead
7 x Lateral Burpees

Notes: Use 70-75% of your 1RM Power Clean. Acceptable routes for the load to move from the Ground to Overhead are the Snatch (Squat, Power, etc.) or the Clean and Jerk (Squat, Power, Split, Jerk, Push Press, Press). Lateral Burpees are performed as normal with a lateral jump over your barbell at the end of each rep.

Post rounds completed to comments.

Skill Development (09.07.2010)
Dot Drill for time.

5 patterns of movement each executed 6 times.

Get mad.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.07.2010)
''Rumination''
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post distances and splits to comments.