400m Retest

Pre:
15 min. Bike
20 Leg Swings each way(forward and back/side to side)
3 Running Drills 3x Each

WOD:
6 x 400m Run
rest 2 min. in between rounds

Post:
3 sets Max Time Handstand Hold
3 sets Max Rep Toes to Bar
15 min. Bike
Trigger Point

Matt -1:16-1:21-1:35-1:37-1:37-1:33
Definitely burned out on the first two, all out on those
Handstand against wall but tried to stay off of it, if that makes sense 25s-33s-25s
T-B 11-10-9 (T-B needs work)

Park Pump

Pre:
10 min. MWOD (shoulders/hips)
10 min. Bar Gymnastics Warm-Up (Muscle-Up Progressions/Squats)

WOD:
5x2 Bar Muscle-Ups/ Overhead Squats
then...
3 Rounds for time:
50 Sumo Deadlift High Pull
7 Jumping Bar Muscle-Up (wrist even w/ bar at max reach)

Post:
10 min. L-Sit Progressions/Bottom of Squat

Matt: OHS felt about 60-70kg (Concrete Barbell)
15:10- SDHP w/ concrete barbell dont know exact weight, missed like 7 times on the Jumping MU in the 1st round but got better in the last two rounds.

Death By Squat Clean

Pre:
50 Sumo Deadlift High Pulls @22.3kg
Skill Based Running Progression 6 of 6 http://www.youtube.com/watch?v=-92OsSKk3sc&feature=player_embedded Courtesy of Crossfit Endurance
Warm-Up Sets of Clean Complex (1 Power Clean-1 Hang Power Clean-1 Squat Clean-2 Front Squats

WOD:
Death By Squat Clean: 1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute.... until you are unable to complete required rep amount.  Post rounds/minutes and total reps.

Post:
1 min. on 1 min. off Plank x3
(Stretch on off minutes)

5 min. Heel Chord Barbell Smash

Matt B: 6 Rounds 6 Reps, total 27 Squat Cleans @62.3kg

Santa Con

Pre:
10-15 min. MWOD/Dynamic Warm-Up
Practice the following movements...

WOD:
25 min AMRAP:
25 DB/KB Swings @24kg
25 Double Unders
25 ft. Bear Crawl
25 ft. Broad Jump
25 Sit-Ups

Post:
Pool/Stretch

Matt: 6 Rounds 25 KBS, 25DU, 25FT.BC/BJ,24SU

Happy Holidays!!

Saturday 22/12
Running as a Skill Week 5 http://www.youtube.com/watch?v=a51M5I41z-c&feature=youtu.be

Sunday 23/12
1 Hour Mountain Bike- Parque Da Cidade

Monday 24/12
10 min. MWOD
Burgener Warm-Up
Snatch Complex 5x 1
1. Snatch 6x1 90% 1 RM
2. Front Squat 3x3 Heavy
3. Diane
21-15-9
Deadlifts @98.3kg (all my weight)
Handstand Push-Ups

Matt:
1. 62.3kg
2. 92.3kg
3. 9:28 ( played it too safe on HSPU)

Apacalypto

Pre:
20 min. Ring Work and MWOD
Practice a little of each of the following...

WOD:
For Time:
21 Triple Unders
21 Ring Muscle-Ups
21 ft. Handstand Walk
21 Wallballs @20lbs MB 10 ft. target
21 Plyo-Clap Push-Ups
21 Toes to Rings
21 2-MB Stacked Cleans (1-20lbs,1-8lbs)
21 Revolutions of Bent Over Circle Spins (like to get dizzy)
21 Overhead Alternating MB Walking Lunges @20lbs
21 Box Jump Overs @24 inches
21 Ring Push-Ups
21 MB Slams @20lbs

Post:
20 min. Bar Work (gymnastics) and MWOD

Matt: 24:50

Rest Is Good

Pre:
Rogue wrap knees and ankles
10 min. Trigger Point (lower leg/back)
Burgener Warm-Up
100 ft. Broad Jump
Couch Stretch
Warm-Up Sets for WOD exercises

WOD:

1. 3-3-3-3-3 Snatch Balance (same load across-moderate weight-looks pretty)

2. 5 Rounds for time:
3 Snatch Push Press @68.3kg
6 Back Squats @68.3kg
9 Burpees
Rest 1 minute between each round
Post each round

3. 3 Rounds for time
50 Double Unders
Rest 1 minute between each round
Post each round

Post:
10 min. work on Middle Split

Matt:
1. 42.3kg
2. 1:07-1:05-1:07-1:07-1:07-1:05
3. :38-:36-:31

Turtle Shell

Pre:
5 min. MWOD Shoulders
On the minute for 10 minutes:
20 Sec. hold Handstand (against wall)
7 Sit-Ups
then...
Warm-Up sets for the WOD exercises

WOD:
10 min. AMRAP
complete this sequence as many times as possible
1 Wtd. Pull-Up
3 Deadhang Pull-Ups
5 Kipping Pull-Ups
if you drop from the bar before the complex is completed the round doesn't count.  You have to drop the weight after the 1st Pull-Up, I used a bookbag w/ 16kg inside and wrapped my legs through the straps.

Post:
5x 10 sec. Hold Wtd. Chin Over Bar @16kg
5 min. Bottom of Squat

Matt: 5 Rounds, failed with one rep left on the 6th sequence.

Farmer's Run

Pre:
5 min. Mobility (Dynamic Warm-Up)

WOD:
Week 5 Running Skill http://www.youtube.com/watch?v=a51M5I41z-c&feature=player_detailpage courtesy of Crossfit Endurance
then....
400m Farmer's Walk (12-100 ft.) @2-20kg Plates
Every drop =7 Burpee penalty

Post:
10 min. MWOD (calves/hips)

Matt- 3:59

Slippery Hook

Pre:

2 Rounds:

15 Wall Squats

2 Drills of Stable Arm Run

Burgener Warm-Up

5 min. MWOD Hips

Practice/Warm-Up Sets of the following....

WOD:

For Time...

100 Sumo Deadlift High Pulls @22.3kg

5 Hang Power Snatch @52.3kg

75 Sumo Deadlift High Pulls @22.3kg

10 Hang Power Snatch @52.3kg

50 Sumo Deadlift High Pulls @22.3kg

15 Hang Power Snatch @52.3kg

Post:
On the minute for 5 min. 1 Power Snatch to 3 Overhead Squats @52.3kg
then..

2 Rounds:

15 Supine Toes to Bar (Hold a barbell)

10 Bent Over Rows @52.3kg

5 Hang Power Snatch @PVC (drill footwork)

5 min. Work on Split

Matt: 26:01 (Missed a lot of Snatches due to a slippery bar, 100 degrees out)

Wall Love

Pre:
5min. MWOD Shoulders/Hips
3 Rounds:
15 MB Cleans @20lbs Ball
10 Pull-Ups (Deadhang)
5 Handstand Push-Up (Strict)

WOD:
For 10 minutes:
Even minutes: 15 Wallballs 10 ft. target @20lbs MB
Odd minutes: 15 Jumping Pull-Ups

Post:
10 min. MWOD

Meathead

Pre:
20 Ground to Overhead 20kg plate
Burgener Warm-Up
20 Ground to Overhead 20 kg plate
Snatch Complex @38.3kg
Warm-Up sets of....

WOD:
15 min. work up to 1RM Clean and Jerk
then...
Climbing 10-10-10 Front Squat

Post:
5 min. Drill Snatch Positions
5 min. Drill Split Jerk

Matt B:
C+J= 98.3kg (all the weight I have)
Front Squat= 68.3kg-72.3kg-78.3kg

Tried for 2

1:00 PM
10 min. MWOD
Week 4 Skill Based Running Progression http://www.youtube.com/watch?v=kl9tcGty5Ww
5 min. Bottom of Squat

5:00 PM
10 min. MWOD
Snatch 1x1 Heavy (Weight that you won't miss not 1 RM)
Snatch 2x2 Moderate (You can make it look pretty 70-80% 1RM)
RAINED OUT :(
This is the start of a long WOD that I saw on the Crossfit Competitor's Blog. http://competitorswod.blogspot.com.br/p/programming-philosophy.html

Matt: Heavy 62.3kg Moderate 52.3kg

Look Mom No Bands

Pre:
10 min. MWOD (shoulders/ankles)
2 Rounds:
5 Box Jumps @32 inches
5 Hand Walkouts
5 Kick-Up to Handstand Holds (w/wall)
5 Bar Muscle-Up (green rogue band)

WOD:
3x Max Reps Bar Muscle-Up (no band if possible, rest as needed)
then...
6 min. AMRAP (As many rounds/reps as possible)
3 Box Jumps @32 inch
25 feet Handstand Walk
6 Box Jumps @32 inch
25 feet Handstand Walk
9 Box Jumps @32 inch
25 feet Handstand Walk
etc.
Post Total Reps

Post:
2 Rounds:
5 Bar Muscle-Ups (thin blue rogue band)
60 sec. P-Bar Support Hold
2 min. Bottom of Squat
5 min. Stretching

Matt:
4-3-4 Bar Muscle-Ups no band
22 Box Jumps and 75 feet Handstand Walk

Hot Floor

Pre:
10 min. L-Hang/L-Sit Progressions
Week 4 Running Skill http://www.youtube.com/watch?v=kl9tcGty5Ww courtesy of Crossfit Endurance

WOD:
3 Rounds for Time:
80 Double Unders
50 Tuck Crunch http://www.youtube.com/watch?v=NwXkRkNX0O8&feature=player_embedded
50 Superman

Post:
10 min. MWOD (hips/ankles)

Matt: 14:00 (30 extra dus by accident)

Almost Rx DT

Pre:

10 min. Trigger Point roll

On the min. for 5 min. 30 sec Plank and 10 Wallballs @20lbs/10 ft. target

Warm-Up sets of the following exercises...

WOD:

5 Rounds For Time:

12 Deadlifts @62.3kg

9 Hang Power Cleans @62.3kg

6 Push Jerks @62.3kg

Post:

3 Rounds for quality:

10 Hollow Rocks

10 Sit-Ups

10 Front Squats @62.3kg

10 min. Mobility (Split/shoulders/wrists)

Matt: 10:04

Sitio Sunday

Pre:

10 min. MWOD (shoulders/hips)

45 min. Slackline (Stay on as long as possible-time each attempt)

WOD:

7-7-7-7-7-7

Ring Pull-Ups (w/ knee tuck and pull to chest)

Rest 2 min. in between each set

Post:

10 min. Swim

Sitio Saturday

Saturday 08/12

WOD:

Running Skill week 4 http://www.youtube.com/watch?v=kl9tcGty5Ww

Courtesy of Crossfit Endurance

Post:

A couple hours of Slackline

Leme MUthathruster

Pre:
15 min. Ring Work/KB Work mixed with some MWOD

WOD:
10-8-6-4-2
Muscle-Up
KB Thruster (2-16kg)

Post:
Trigger Point 10 min. (Back/Hips)

Matt B: 8:02

Lock It Down

Pre:
5 min. MWOD (achilles/calf)
15 Hip Swings (Front/Lateral/Back)

WOD:
1. Running Skills Week 3 http://www.youtube.com/watch?v=4QH22VJrU0k (courtesy of CF Endurance)

2. Tabata Sprint (20 sec. sprint-10 sec. rest x8)

Post:
5 min. L-Sit Progressions
5 min. Pike Stretch

Snatch Complex

Pre:
5 min. Bottom of a Squat
10 min. Dynamic Warm-Up (Hips/Lumbar/Shoulders)
Burgener Warm-Up
Working sets of the following...

WOD:
1-1-1-1-1-1 Snatch Complex (Power Snatch-Hang Squat Snatch-Squat Snatch-3 Overhead Squats)
rest as needed in between sets, work up to 1 RM
then...
Using 80% of your 1RM Snatch Complex, On the minute for 10 minutes-2 Hang Squat Snatches

Post:
Test: On the minute for 5 minutes 25 Push-Ups
Accumulate: 3 minutes of Bridge-Up
Work: Middle Split for 5 minutes

Matt:
42.3kg-48.3kg-52.3kg-54.3kg-58.3kg(F)-58.3kg
HSS-Used 48.3
Push-Ups:25-25-25-21-14

Band Aid

Pre:
1. Running Skills Week 3 http://www.youtube.com/watch?v=4QH22VJrU0k (courtesy of CF Endurance)
5 min. MWOD Shoulders

WOD:
For time:
100 L-Hang Pull-Ups
(scale as needed)

Post:
10 min. Handstand practice

Matt: 21:28 (green rogue band and kipping)

Sunday Funday

Pre:
2 Rounds:
1 min. Double Unders
1 min. Handstands
1 min. Air Squats
1 min. Triple Unders
1 min. Rest
Burgener Warm-Up
5 min. MWOD

WOD:
1. 3-3-3 Snatch Deadlift @100% 1RM Snatch

2. 3-3-3-3-3 Front Squat (Heavy Across) http://competitorswod.blogspot.com.br/p/faqs.html

3. For Time:
12-11-10-9-8-7-6-5-4-3-2-1 Reps

Jump and Touch (18 inches above max reach/both hands)
DB/KB Swings @24kg

Post:
25 Pull-Ups
50 Wtd. Ab Mat Sit-Ups @24kg
2 min. Plank
5 min. work on Split

Matt:
1. 64.3kg
2. 88.4kg
3. 7:36

Skills, Progressions, Goats

Pre:
15 min. Trigger Point

WOD:
1. Running Skills Week 3 http://www.youtube.com/watch?v=4QH22VJrU0k (courtesy of CF Endurance)

2. Rep Out:
3 min. max Toes To Bar..then immediately after
2 min. max Push-Ups..then immediately after
1 min. max Pull-Ups

3. 10 min. L-Sit/L-Hang/L-Hang Pull-Up progressions (green rogue band)

Post:
10 min. MWOD

Matt:
T-B=35 reps
Push-Up=57 reps
Pull-Up=17 reps

If You Build It...It Will Come

Pre:
10 min. MWOD
50 Hollow Rocks
50 Sumo Deadlift High Pulls @42.3kg
50 Superman Rocks
Burgener Warm-Up

WOD:
1. 15 min. to work up to heavy 1 rep Snatch Push Press to Overhead Squat
2. 15 min. to work up to heavy 1 rep Snatch Balance
Post heaviest loads

Post:
10 min. MWOD

Matt:
1 Snatch Push Press to 1 OHS-78.3kg
1 Snatch Balance-72.3kg

Bottom to Bottom 2

Pre:
10 min. MWOD
Running Skill Wk. 2 http://www.youtube.com/watch?v=T77QUCAE6ng
Practice a couple Squats (bottom to bottom style)

WOD:
Tabata Bottom to Bottom Squats (20 sec squatting/ 10 sec. hold in the bottom position 8 times)
Immediately after run 1 mile.
Post lowest Tabata round and mile time

Post:
15 min.
Bar Muscle-Ups and Mobility
(Working sets were 1 Bar MU w/ green rogue band and 2 Bar MUs w/out the band)

Matt: 14 and 7:20

Max U

Pre:
5 min. Stick (upper body)
5 min. Trigger Point (lower body)
Practice Double Unders

WOD:
1. AMRAP  2 min. Double Unders (as many reps as possible)

2. 5 Sets of Max Handstand Push-Up
rest as needed in between sets
kipping ok, but if feet touch the ground the set is done

3. AMRAP  2 min. Double Unders (as many reps as possible)

Post:
2 Rounds for quality:
15 Wall Squats (face the wall w/ feet as close as possible and squat knee below hip crease)
15 Leg Swings to the front (legs straight, point feet)
15 Leg Swings to the side (legs straight, point feet)

Matt:
1. 171 Reps
2. 16-11-10-11-12
3. 131 Reps

Bizarro DT

Pre:
Running Skill Wk. 2 http://www.youtube.com/watch?v=T77QUCAE6ng
On the min. for 6 min. 5 Pull-Ups (deadhang)
Burgener Warm-Up
30 PVC Sotts Press
Warm-Up sets with the exercises in WOD

WOD:
5 Rounds for time:
12 Squat Cleans @42.3kg
9 Hang Power Snatch @42.3kg
6 Overhead Squats @ 42.3kg

Post:
Accumulate 30 Pull-Ups (deadhang)
30 Band Pull-aparts

Matt: 17:28 (rough)

RING Ding Dong

Pre:
20 min. Bike (Low-Moderate)
10 min. MWOD
10 min. Ring Work

WOD:
15 min. AMRAP Burpee Muscle-Ups w/ a partner.
You do one then your partner does one...post Team Totals

Post:
3x5 Bar MU Green Rogue Band
20 min. Bike (Low-Moderate)

Matt and Sam: 81 reps

Thankful for WODs

Pre:
5 min. "The Stick" on legs
5 min. MWOD on wrists

WOD:
Running Skill Wk. 2 http://www.youtube.com/watch?v=T77QUCAE6ng
then....
11 min. AMRAP (as many reps as possible)
22 Burpees
22 Sumo Deadlift High Pull @22.3kg

Post:
2 Rounds:
15 Good Mornings @22.3kg
15 Overhead Squats @PVC (feet and hands together)
12 Barbell Rollouts

10 min. MWOD
Shoulder/ Hips (rogue band)
Heel Chords (Barbell Smash)

Matt: 5 Rounds 5 Burpees

Bar Skill

Pre:
http://www.youtube.com/watch?v=HgEgIGE2ZI8
Burgener Warm-Up
Skill Transfer Exercises

WOD:
1.  Work up to 1RM Squat Snatch

2.  6x1 Power Snatch 2 Snatch Balance @90% of 1RM (Sq. Snatch)

3.  6x2 Squat Cleans @90% 1RM Squat Clean

Rested 2 min. in between sets

Post:
http://www.youtube.com/watch?v=HgEgIGE2ZI8

Matt:
1. 64.3kg Snatch
2. 58.3kg P Snatch/ Sn. Balance
3. 88.3kg Clean

Running Skill

Pre:
10 min. "The Stick"

WOD:

For Technique, courtesy of Crossfit Endurance

http://www.endurancewod.com/blog/1/post/3

Post:
5 min. Bottom of Squat
2 min. Trigger Point t-spine

Matt-
Drills used:
Single Leg Pull
Wall Drill

Thoughts:
Noticed a diference from 20/11
Good Stuff

BS-52

Pre:
10 min. MWOD (ankle/t-spine)
2 Rounds: 50 Double Unders-25 Band Pull-Aparts-30 sec. Handstand Hold (against wall)
10 Front Squats @48.3kg (elbow hurt)

WOD:
For Time:
52 Back Squats @52.3kg
5 min. rest then...

On the min. for 15 min.
8 Hollow Rocks
8 Sit-Ups

Post:
5 min. work Pike stretch
5 min. Squat (bottom position)

Matt- 2:46

Tab Mix Up

Pre:
10 min. MWOD (shoulders/hips)
10 min. Work Snatch
Practice the following...

WOD:
8 Rds AMRAP:
20 sec. max rep Deadlifts @84.3kg
10 sec. rest
20 sec. max Box Jump 20' (make sure you extend/open the hip on the top of the box)
10 sec. rest

Post:
10 Dragon Flags
200 m Farmers Walk
30 Reverse grip PVC Passthroughs

5 min. work Middle Split.

Matt:
DL-65
BJ-82

Hell's Elbow Staph

Pre:
5 min. Hip MWOD
2 Rounds:
20 Plank w/ Hip Abduction (10 each side)
15 SL Hip Bridge
15 Sit-Up (Butterfly)

Practice a couple reps of the following...

WOD:
For Time:
100 Jumping Lunges (50 each leg)
100 Tuck Crunches
100 Pistols (50 each leg)

Post:
5 min. L-Sit Progressions
10 min. Split work

Matt: 14:45

Running Skill

Pre:
2 Rounds:
25 Air Squats
15  Side Leg Swings
15 Forward Leg Swings

WOD:
For Technique, courtesy of Crossfit Endurance

http://www.endurancewod.com/blog/1/post/3

Post:
10 min. trigger point

Drills used:
Jump Rope
Wall Drill

Matt's thoughts:
Good stuff

10 min. Gasser

Pre:
10 min. Bike
10 min. MWOD/ Pose Drills
200m Run
5 Burpees

WOD:
10 min. AMRAP
200m Run
10 Burpees

Post:
5 Sets of 30 sec. Hollow Body hold, rest 1 min. in between holds
10 min. Flexibility
10 min. Bike

Matt:
6 Rounds 200m Run 4 Burpees

3s Company

Pre:
100 Jump Rope Singles-50 Double Unders-10 Triple Unders
10 min. MWOD (hips, shoulders, ankles)
5 min. Handstands
2 sets of 7 Front Squats to 7 Push Press @48.3kg (do both in same set 14 reps total)
Practice the following movements (only a couple reps each)

WOD:
3 Rounds for time...
12 Thrusters @62.3kg
12 Pull-Ups (strict no kip)
rest 3 min. between rounds, record time for each round.

Post:
On the min. for 5 min.
6 Tuck Crunch-6 Divebomber Push-Ups
10 min. Flexibility work

Matt:
Rd. 1= 1:47
Rd. 2= 2:13
Rd. 3= 3:08
Mean one !!

Gym-nasty-Anywhere!!

Pre:
Trigger Point 5 min.
Dynamic Stretch 5 min. Hips/Hams

WOD:
3 min. Max Reps-Hollow Rock
3 min. Max Time-Hold Bridge Up
3 min. Max Reps-Superman Rock

Post:
10 min. L-Sit Progressions

Matt:
HR-73 Reps
BU-2:42
SR-107

400m Repeats

Pre:
5 min. Trigger Roll (heel chord, IT band)
10 min. Dynamic Warm-up drills
Burgener Warm-Up
3x10 Reps Sots Press/Snatch Shoulder Press @22.3kg

WOD:
6 x 400m Row or if you do not have a rowing machine like me 6x40 Sumo Deadlift High Pulls @22.3kg
rest 30 seconds between sets

Post:
30 PVC Passthroughs
3 sets max headstands (51 sec.-43 sec.-24 sec.)
3 min. Bottom of Squat

Matt: 1:01- :59- :57- :56- 1:05- :59

"Wilmot"

Pre:
10 min. MWOD (hips, shoulders)
10 min. Ring Work (Skin the Cats, Support Position, MU progressions)

WOD:
"Wilmot"
6 Rounds For Time:
50 Squats
25 Ring Dips

Post:
5 Skin the Cats
50 Ring Rows
50 Band Good Mornings (black rogue)
10 min. MWOD (achilles, hips)

Matt: 16:20

400m Repeats

Pre:
10 min. MWOD
10 min. Pose Drills

WOD:
6x400m Run
rest 2 min. in between rounds

Post:
50 Toes to Bar
5 min. Handstand Holds
10 min. Stretching

Matt: 1:36-1:25-1:28-1:28-1:34-1:31

The Ranger

Pre:
5 min. Trigger Point-Calf
2 Rounds:
30 Hollow Rocks
30 Walking Lunges
30 PVC Passthroughs
Practice/ warm-up sets of the exercises in the WOD

WOD:
6 Rounds for time:
10 Deadlifts @98.3kg
10 Pistols (5 each leg alternating)

Post:
2 Rounds:
10 Barbell Roll-outs
15 Pilates Sit-Ups (Sit-up to pike w/ arms extended in front of body)
20 PVC Overhead Squats w/ Sots Press/Snatch Shoulder Press

Matt-6:14

Touch and Go

Pre:
30 PVC Passthrough
10 Kick Up to Handstand
200 Singles jump rope
Accumulate 2 min. Front Squat bottom position loaded @32.3kg
Burgener Warm-Up
3 sets:
5 Squat Cleans @54.3kg
5 Pull-Ups (deadhang)

WOD:
On the minute for 15 minutes...
3 Squat Cleans @74.3kg

Post:
50 Hollow Rocks
50 Superman Rocks
25 Pull-Ups
(break it up however)
10 min. MWOD (band-hamstrings/heel chords/shoulders)

Mind's Eye

Pre:
15 min. Practice Turkish Get-Up w/ 20lbs Med ball and Knees to Elbows/Toes to Bar
Specific Warm-Up: a couple sets of Bar Muscle-Up (black rogue band)

WOD:
With a partner for time..
50 Bar Muscle-Ups (used green rogue band)
50 Plyo Clap Push-Ups
Parition the reps evenly between each other.  25 MUs/25 Plyo Push-Ups per person.
One person goes while the other rests, only move to the Push-Ups after completing the MUs

Post:
For time: Plank
10 min. MWOD

Matt and Sam-8:33
Plank:

Matt-3:02
Sam-5:05

Hard To Earn

Pre:
10 min. MWOD (ankles/shoulders)
Bottom Position 3 Min.
Burgener Warm-Up
Skill Transfer Exercises

WOD:
15 min. work up to 1RM Squat Snatch
then...
10-10-10 Front Squat @68.3kg
then...
10 min. AMRAP Double Unders

Post:
50 Good Mornings (black rogue band)
Barbell Smash (heel chords/ hams)
5 min. work a stretch

Matt: 64.3kg (68.3F on my PR).  Double Unders-557

The Storm

Pre:
30 PVC Passthrough
15 Hip Swing all Directions
50 Hollow Rocks (rest as needed)
1600m Run + or -
MWOD-shoulders/heel chords
Practice DB Overhead Swings

WOD:
4 Rounds for time:
40 DB Swings (Overhead) @24kg
25 Supermans
25 Sit-Ups (arm usage cool)

Post:
40 1 arm Overhead Squats (20 each arm) @24kg
Rest and perform any way desired
10 min. MWOD-shoulders/hips

Matt: 17:55

Pressto

Pre:
5 min. MWOD
2 Rounds:
50 Double Unders
20 Ovhd Lunges (20kg plate)
10 Kick Up To Handstands (alternate legs)
Warm-Up sets of the following



WOD:
5-5-3-3-1-1-1 Push Press (Try not to Push Jerk)

Post:
10-8-6-4-2
Pull-Ups (deadhang)
Handstand Push-UPS (strict)
(rest as needed)

25 PVC Passthroughs
10 Around the Worlds

Matt: 64.3kg-68.3kg-74.3kg-78.3kg-78.3kg-84.3kg-88.3kg-92.3kg

Leme Ladder II

Pre:
10 min. MWOD (hips/ankles/shoulders)
10 min. Ring work (Skin the cats/handstands/Ice Cream Makers

WOD:
7 min. AMRAP:
3 Ring Dips
3 Sit-Ups ABmat

6 Ring Dips
6 Sit-Ups ABmat

9 Ring Dips
9 Sit-Ups ABmat

12 Ring Dips
12 Sit-Ups ABmat

15 Ring Dips
15 Sit-Ups ABmat
etc...
Have to Muscle-Up to the bottom position of the Ring Dip(made it that much spicier).  Kip is ok and encouraged.

Post:
10 min. Stretch

Sam S: Round of 12 + 15 Ring Dips and 13 Sit-Ups
Matt B: Round of 15 + 12 Ring Dips

Double Down

Pre:
10 min. MWOD Hip/Shoulder
25 Walking Lunges (forward)
25 Walking Lunges (backwards)
5 min. Headstand variations
On the min. for 5 min.
5 Box Jumps 30 inches
5 Handstand Push-Ups

WOD:
For time:
50 Double Unders http://gymnasticswod.com/content/jump-rope-double-unders
10 Burpees http://gymnasticswod.com/content/burpee
40 Double Unders
20 Burpees
30 Double Unders
30 Burpees
20 Double Unders
40 Burpees
10 Double Unders
50 Burpees

Post:
8 V-ups on the min. for 5 min.
50 Pistols
10 Triple Unders
10 min. The Stick (traps/quads/heel chords/feet)

Matt WOD-13:50

Torture Rack

Pre:
Trigger Point 10 min.
50 Pass Throughs (PVC)
Burgener Warm-Up (PVC)
Skill Transfer (PVC)

2 Rounds:
8 Squat Clean-Thruster @35.4kg
20m Bear Crawl
5 Forward Rolls

WOD:
12 min. AMRAP
9 Thrusters @49.4kg
12 Power Cleans @49.4kg
40m Shuttle Run (4 x 10m)

Post:
5 Rounds:
1 min. on 1 min. off Toes To Bar (13,11,10,10,10)
Accumulate 1 min. in bottom position of Dip
10 min. Flexibility

Matt: 4 Rounds 9 Thrusters 8 P Cleans

The Slammer

Pre:
10 min. MWOD hips/shoulders
Burgener Warm-Up
Skill Transfer exercises
Practice SDHP w/ 38.3kg

WOD:
5 min AMRAP Sumo Deadlift High Pull @38.3kg
rest 4 min.
Tabata Med. Ball Slams @20lbs (score total reps)

Post:
Tabata Sots Press (PVC) stay in the hole!! (12 reps each round)
10 min. Mobility/Flexibility

Matt:
100 SDHPs
80 MB Slams

Rolling Rock

Pre:

10 min. MWOD

10 min. KB work @16kg (2) (DL, Front Squat, Clean, Push Press)

 1 Bar Muscle-Up w/ band immediately to 1 Bar Muscle-Up w/out band -5 sets

WOD:

Weighted Pull-Up @16kg 

1st set  5-7 reps

rest as needed

2nd set 3-5 reps

rest as needed

3rd set 1-3 reps

then...

with a partner (one person rests while other works)

10 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

9 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

8 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

7 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

6 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

5 Shoulder Press (strict) @2-16kg KBs

30m Overhead walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walk @2-16kg KBs

4 Shoulder Press (strict) @2-16kg KBs

30m Overhead Walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walk @2-16kg KBs

3 Shoulder Press (strict) @2-16kg KBs

30m Overhead Walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walk @2-16kg KBs

2 Shoulder Press (strict) @2-16kg KBs

30m Overhead Walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walk @2-16kg KBs

1 Shoulder Press (strict) @2-16kg KBs

30m Overhead Walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walks @2-16kg KBs

Post:

10 min. stretch

Sam: 7-5-3 Wtd. Pull-up

Matt: 6-4-2 Wtd. Pull-up

Sam and Matt WOD-39:52

Jaws

Pre:
10 min.
50 ft. of each...
Inchworms
Bear Crawls
Crab Walks
Duck Walks
Broad Jumps
Butt Kicks
Tuck Jumps
Sprints

WOD:
5 Rounds for time:
100 ft Swim
30 Squats
15 Push-Ups

Post:
30 min.
Handstands and Slackline

Matt: 9:30

Bear Hug

Pre:
10 min. trigger point grind (sh blades, lats, hams, hips, quads, ankles)
2 Rounds:
5 Inverted Pikes (headstand pos.)
10 DB Snatches @24kg (5 each arm)
15 Squats
3 Bear Complex @54.3kg
2 Bear Complex @68.3kg
1 Bear Complex @78.3kg

WOD:
On the minute for 20 minutes 1Rep @ BW (bodyweight) Bear Complex (not 7)
then...
25 SDHP @20kg plate on the minute for 5 minutes

Post:
10 min. Mobility

Bear Complex is a Power Clean-Front Squat-Rack to Overhead-Back Squat-Overhead (the Front Squat to Overhead can be performed as a Thruster)

Matt: 78.3kg made it 

Death By Muscle-Ups

Pre:
20 min. work on...
 Mobility/Muscle-Up progressions/Handstands/KB Swings @22kg/Ring Bear Complex

WOD:
In the 1st min. perform 1 Muscle-Up, 2nd min. 2 Muscle-Ups, 3rd min. 3 Muscle-Ups.....
until you cannot finish the prescribed reps in that given minute.

Post:
For technique...
Every 2 min. Do 3 L-Hang Pull-Ups on rings for 9 sets...regress if necessary
Get a little mobility after :)

Sam: 1st round strict w/6kg!!! then normal-4 rounds 4 reps -14 total MUs
Matt: Normal :)   5 rounds 2 reps-17 total MUs

Get Organized

Pre:
10 min trigger point (Hams, quads, calves, back)
5 min. L-Sit Progressions
Burgener Warm-Up (8.3kg bar)
Skill Transfer exercises (8.3kg bar)
3-3-3 Snatch Balance 50-70%1 RM(38.3kg-44.3kg-52.3kg)
Practice the movements in the WOD

WOD:
For Time...
21-15-9
Deadlift 
Overhead Squat

scale the loads to your ability

Post:
Tabata Handstands
10 min. flexibility (Hams/shoulders)

Matt: Deadlift @82.3kg/Ovhd Squat @42.3kg-7:49

Tabata Terça

Tabata= 20 sec. on (working) 10 sec. off (resting) for 8 sets.
You can use this format with any exercise.  Your objective could be to max out on reps or use your weakest rounds as your score...

Pre:
Tabata Double Unders: 16 lowest
10 min. Mobility WOD (hips and shoulders)
hang out 2 min. in bottom of Squat
For Quality 2 Rds:
10 Bridge Ups http://gymnasticswod.com/content/bridge (advanced)
20 Superman Rocks
Practice a couple of the exercises in the WOD:

WOD:
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Squats

Perform 20 sec on and 10 sec. off for 8 rounds then move to the next exercise, there is no additional rest besides the 10 sec. in between rounds.  Post your worst rounds (lowest reps) for each exercise and total number of reps for all 4 movements.

Post:
10 min. Flexibility (Split/Shoulders)


Matt B:
Pull-Up: 6
Push-Up: 10
Sit-Up: 11
Squat: 15

Total: 363

For Whom The Bell RINGS!

Prep:
10 min. ring work w/ Squats and Push Press w/20lbs Med ball
WOD:

In 5 min. complete...
15 Muscle Ups
Max Wall Balls 20lbs 11ft target
rest 2 min.
In 5 min. complete
15 Muscle Ups
Max Wall Balls 20lbs 11ft target

Score Wall Balls for each rd.

Post:
10 min. work L Sits and Handstands w/ rings


Matt: 57 total Wall balls (all Muscle-Ups completed)
1st Round-28 Wall Balls
2nd Round-29 Wall Balls

Chopper Top City

Pre:
10 min. practice handstands w/ some dynamic flexibilty in between
Practice each of the following movements (7-10 reps or so, not too many)


WOD:
For Time...
70 Dumbbell/Kettlebell Swings @24kg/53lbs
60 Jumping Lunges
50 Sit-Ups (arms allowed)
40 Overhead Squats @ 34.3kg/75lbs
30 Box Jumps 20 inches
20 Handstand Push-Ups
10 Deadhang Pull-Ups

Post:
Break these up as much as you need but finish the reps before moving to next exercise...
100 Good Mornings (green rogue band)
50 Wtd. Sit-Ups @24kg
25 Pull-Ups (deadhang)

5 min. MWOD shoulder w/ band
5 min work on Pike (stretch)

Matt: 17:20

Snatchtastic

Pre:
5 min. Trigger Point (back/shoulder blades)
Burgener Warm-Up 18.3kg
Skill Transfer 18.3kg
10 Kneeling Floor Jumps (from knees open hips explosively into bottom position of squat)

WOD:
Work up to 1 RM (rep max) Squat Snatch
then...
on the minute for 10 min.
1 Rep Squat Snatch @80% of 1RM (sq. snatch)
then...
on the minute for 10 min.
1 Power Clean @100% of 1RM Squat Snatch
3 Front Squats @100% of 1RM Squat Snatch
20 Double Unders

Post:
3 Rounds for quality
30 sec. Overhead Hold @100% of 1RM (Sq. Snatch)
25 Hollow Rocks

5 min. work on split

Matt:
Squat Snatch 100% 1 RM=68.3kg
Squat Snatch 80%-54.6kg (used 54.3kg equipment issue)

Lets compare to my 80kg PR now:https://www.facebook.com/photo.php?v=10201697698629430&l=2422738999556815120

Trip Con

Pre:
10 min. MWOD (hips, ankles, shoulders)
5 min. practice Pull-Over-Bar Muscle-Up
10 min. Pose Drills

WOD:
20 min. AMRAP (as many rounds as possible)
400 Meters Run (a little over 400m)
21 Push-Ups
12 Medicine Ball Cleans @20lbs

Post:
On the min. for 10 min. 10 Tuck Crunches
5 min. MWOD shoulders

Matt B: 6 Rounds

Flo-thew

Pre:
Burgener Warm-Up (PVC)
PVC Front Squat practice
PVC Push Press practice
Work technique in the following...

WOD:
5 Rounds of 3 min.
10 DB Thrusters @20kg/45lbs
Max Burpee Box Jumps @20 inches
Rest 1 min. between rounds

Post:
On the minute 10 Bent Over Rows @20kg/45lb DBs for 5 min.
On the minute 20 sec. Overhead Hold @20kg/45lb DBs for 5 min.
10 min. hip/ankle/shoulder Mobility

Flo: Scaled to 3 Rounds, 3kg DBs/Jump Over Bar-35-25-32 =92 Jumps Over Bar
Matthew: 23-21-21-20-19= Burpee Box Jumps=104 Burpee Box Jumps

Lemme' Muscle-Up in Leme

Pre:
10 min. ring work
5 rds. 30 Double Unders 15 Hollow Rocks
5 min. work strict Muscle-Up

WOD:
For Time...30 Muscle-Ups (rings)

Post:
20 min. slackline

Sam S: 9:28
Matt B: 6:14

The Return to the Regional Event 2-2012 (slightly altered)

Pre:
Burgener Warm-Up @8.3kg bar
Skill Transfer exercises @8.3kg bar
2 Series:
10 Pull-Ups (Strict)
20 Overhead Step-Ups (20 inch box/10 e.leg) @22.3kg
60 sec. hold Superman Hollow

4 min. stay in bottom position of Squat (w/rogue bands around knees 2 min. e.leg)
Practice the following movements...

WOD:
For Time:
200 Sumo Deadlift High Pulls @22.3kg/50lbs or 2000m Row
50 Pistols(25 each leg/if foot or hand touch floor=no rep)
30 Hang Power Cleans@62.3kg/135lbs

Post:
2 rounds:
2 min. hold bottom of Squat w/ 8.3kg bar overhead
20 Side Lunges (Deep as possible/10 e.leg)
10 Pull-Ups

Matt B:
14:10

Last time 24/4/12-17:48

"JT"

Pre:
10 min. Pose Drills
50 Air Squats
50 Air Squats (feet together)
5 min. shoulder mobility
Practice a couple reps of the following...

WOD:
"JT"
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Post:
10 min. Ring Work
5 min. ankle smash

"JT" is a Crossfit hero workout.

Matt B:
12:57

"Randy"

Pre:
Burgener Warm-Up @8.3kg bar
Skill Transfer exercises @8.3kg bar
2 Rounds:
15 Thrusters @28.3kg
15 Burpees
15 Box Jump @20 inches

10 min. MWOD Hips/Shoulders
Practice Power Snatch @34.3kg

WOD:
"Randy"
For Time:
75 Power Snatches @34.3kg/75lbs

Post:
2 Rounds:
10 Tuck Crunches
15 Supermans
20 Lunges (Rack position) @28.3kg
5 min. MWOD shoulders

"Randy" is a Crossfit hero workout

Matt B: 6:22

"Annie"

Pre:
10 min. dynamic warm-up drills
Tabata Handstand holds (20s on/10s off x 8)

WOD:
3 x 10 reps Push Press immediately followed by 10 reps Back Squats
then..
"Annie"
For time:
50-40-30-20-10
Double-Unders
Sit-Ups

Post:
Accumulate 1 min. Hollow Body
Accumulate 5 min. Bottom of Squat

"Annie" is a Crossfit benchmark workout.

Matt B:
48.3kg-58.3kg-68.3kg
Annie-8:25

"Lynne"

Pre:
5 min. MWOD shoulders
Practice Bar False Grip (band assist)
Burgener Warm-Up @45lbs bar
50 Sumo Deadlift High Pull @45lbs bar
25 Power Snatch @45lbs bar
50 Double Unders
12 Reps Bench @135lbs

WOD:
5 Rounds:
Max Body Weight Bench
Max Pull-Up
(No time limit, rest as much as you want in between sets/exercises)

Post:
15 min slackline

"Lynne" is a Crossfit benchmark workout.

Matt B:
Bench 78kg: 18-14-11-13-10
Pull-Up: 35-24-20-20-8 (hands f'd)

Sam S:
Bench 78kg: 6-4-3-4-4
Pull-Up: 32-26-25-24-21

666 Pick Up Sticks

Pre:
60 Walking Lunges
Burgener Warm-Up 8.3 kg Bar
Skill Transfer 8.3kg Bar
8 Inchworms
5 min. MWOD shoulders
Practice Handstand Push-Up

WOD:
3 x Max rep Strict Handstand Push-Up (rest as needed in between sets)
Then...
6 min. AMRAP...
6 Squat Cleans @78.3kg
6 Burpees

Post:
3x 15 Band Pull-aparts
Barbell Smash: Back, ankles, feet

Matt B:
HSPU:11-13-12 (set-up wasn't ideal on 1st rd, set-up=big deal)
3 Rounds 1 Squat Clean

Big Trigger

Pre:
10 min. Pose Drills/Hip Mobility

WOD:
Tabata Sprint 20 sec. on/10 sec. off x 8
then...
on the 20 sec. for 5 min. max Vertical Jump
then...
For quality:
100 Hollow Rocks
100 Superman Rocks
(Mix, match and rest as needed)

Post:
10 min. Trigger Point myofascial release
trigger point is a really hard foam roller

Row-nance

Pre:
5 min. work on shoulder mobility
Burgener Warm-Up
Skill Transfer
3 sets of 10 Hollow Rocks to 4 V-Ups (rest as needed)
Snatch Balance 5 reps @28.3kg

WOD:
5-3-1 Snatch Balance
then...
5 Rounds for time:
50 Sumo Deadlift High Pulls @22.3kg or 500m Row
15 Overhead Squats @42.3kg

Post:
3 sets of 10 Wtd. Sit-Ups @20kg plate on chest
2 sets of 15 Band Pull-Aparts
1 set of 10 Inch Worms

Matt B:
SB: 42.3kg-58.3kg-68.3kg
Row-nancy 20:08

Nikita

Pre:
2 Rounds:
Accumulate 60 sec. Ring Support
10 Ring Rows
20 DB Swings @20kg
30 Squats

10 min. MWOD shoulders
Practice Pose and Bar Muscle-Ups

WOD:
20 min. AMRAP
400m Run (My track today was a little less, about 300-400m..the next time I do this WOD I will run the same length for consistency.)
Max Bar Muscle-Ups (green rogue band) once you drop off the bar that is your score for that round. Post Rounds.

Post:
On the 30 seconds 3 Toes to Rings for 6 min.
5 min. flexibility work

Matt B: 11-10-4-4-6-7 Total 43 MUs (w/ green rogue band)

Dub Bear

Pre:
Burgener Warm-Up (PVC)
Skill Transfer (PVC)
3x8 V-Ups (legs straight and together w/hollow)
5 Press to Handstand (attempt)
5-10 min. of Pose Drill w/ rope
Work up light to heavy Bear Complex while practicing Double Unders in between

WOD:
20 min. AMRAP
75 Double Unders
1 Bear Complex (Power Clean to Front Squat to Overhead to Back Squat to Overhead)
72.3kg

Post:
Accumulate 2 min. in Front Rack w/ 72.3kg
3 Sots Press on the min. for 10 min. w/ 22.3kg
10 min. Flexibility

Matt B: 7 Rds and 41DUs

Heavy Backpack

Pre:
10 min. MWOD shoulder
5 min. Practice Pull-Over to Bar Muscle-Up

WOD:
1-1-1-1-1 Wtd. Pull-Up
then...
With a partner 30 Muscle-Ups for time.
Perform 5 reps then let your partner do work, person not doing Muscle-Ups holds 95lbs overhead.

Post:
10 min. Trigger Point Roll

Sam S's heaviest Wtd. Pull-Up: 43.5kg
Matt B's heaviest Wtd. Pull-Up: 36.5kg
then...
5:06

12 min. ABS

Pre:
L-Sit Progressions 5 min.
Burgener Warm-Up PVC
Skill Transfer PVC
50 Air Squats
50 PVC Stiff Leg Deads (Snatch Grip)
50 PVC Pass Throughs

WOD:
12 min. AMRAP....
Max hold of Knee Tuck (Knees higher than hips, I squeezed a water bottle between my legs for more recruitment.  Hollow position, squeeze butt and point toes.)

Match the seconds you held w/ reps of Pistols
Post total reps and seconds

Post:
10 min. Mobility apartment sweep cooldown

Matt B: 107 Pistols and 115seconds of Knee Tuck hold

42 (107) Degree Burn Matt-CON

Pre:
2 Rounds:
30 Butterfly Sit-Ups
30 Ovhd Walking Lunges 22.3kg
90 sec. Bottom of a Squat
30 Superman Rocks
Burgener Warm-Up @22.3kg
Skill Transfer @22.3kg

WOD:
7x7 Deadhang Pull-Up (No kip/hip)
then....
On the min. for 10 min.
15 Sumo Deadlift High Pulls @22.3kg
5 Plyo-Clap Push-Ups

Post:
5 min. practice Handstand
5 min. Flexibility Lower Body

"Grace"

Pre:
Voodoo band ankles and knees
Tabata Sumo Deadlift High Pull @22.3kg
Burgener Warm-Up
Skill Transfer
5x15 Hollow Rocks

WOD:
Snatch Push Press 5-5-5
5 min. rest
"Grace"
For time:
30 Clean and Jerks @62.3kg (ground to ovhd)

Post:
5 Burpee Deadlifts on the minute for 10 min. @52.3kg
10 min. MWOD Lower Body


Matt B:
52.3kg-62.3kg-68.3kg
4:13

Ballistic

Pre:
2 Rds.
10 Hip Opener Contract/Release (each leg)
60 sec. Bottom Pos. w/ 20lbs MB
10 Toes To Bar
10 Dips

practice the following movements...

WOD:
For time:
50 Wallballs @10ft. w/ 20lbs MB
15 Wtd. Pull-Ups @20lbs (MB in bookbag,kip ok)
30 Wallballs @10ft. w/ 20lbs MB

10 Wtd. Pull-Ups @20lbs (MB in bookbag, kip ok)

15 Wallballs @10ft. w/ 20lbs MB

5 Wtd. Pull-Ups @20lbs (MB in bookbag, kip ok)

Post:

10 min. P-Bars

5 min. shoulder MWOD

Matt B:

9:12

The Leme Ladder

Pre:
10 min. Muscle Up progressions
Burgener Warm-Up @22.3kg
10 min. Practice Double Unders and Bottom position
Work the Strict Muscle-Up
3 Rds of:
5 Press (strict) @28.3kg
2 Muscle-Up (Ring)

WOD:
15 min. AMRAP
3 Press (strict) @48.3kg
3 Muscle-Ups (ring)
6 Press (strict) @48.3kg

6 Muscle-Ups (ring)

9 Press (strict) @48.3kg

9 Muscle-Ups (ring)

12 Press (strict) @48.3kg

12 Muscle-Ups (ring)

15 Press (strict) @48.3kg

15 Muscle-Ups (ring)

Keep going as high as you can in 15 min.

Post reps for score

Post:

15 min. Ring Handstand practice

10 Min. Shoulder MWOD

Sam: 57 reps

Matt: 83 reps

Hope and Fight

Pre:
Knee wrap rougue bands
2 Rounds:
30 Walking Lunges
10 Overhead Squats @34.3kg
Hold 60 sec. Hollow Body (break it up however)
5 HSPU (strict)
then...
Practice each of the following (couple reps for technique)

WOD:
3 Rounds:
Max Rep in 60 sec. Sumo Deadlift High Pull @34.3kg
Max Rep in 60 sec. Burpee
Max Rep in 60 sec. Push Press @34.3kg
Max Rep in 60 sec. Box Jump 24'
Max Rep in 60 sec. Sit-Up (arm swing allowed)
Rest for 60 sec
Post total reps

Post:
10 min. MWOD

Matt B: 313 Reps

Rolling Forward

Pre:
15 Min. Trigger Point SMR
Hip Openers
Burgener Warm-Up
Skill Transfer
200 Double Unders (3 min.)

WOD:
In 10 min. work your way to a 1RM Hang Squat Snatch
then...
12 min. AMRAP
3 Forward Rolls (http://gymnasticswod.com/content/forward-roll-floor)
6 Front Squat @74.3kg
9 V-Up (http://www.crossfitendurance.com/blog/3/post/100) didn't count bent leg reps

Post:
2 Rounds:
hold 30 sec. Superman hollow
hold 30 sec Candlestick
hold 30 sec. Bridge Up
2 min. each leg Hamstring flexibility (contract and release)
2 min. each shoulder rogue band shoulder opener

Matt B:
HSS-64.3kg
6 Rounds even

Lagoa Loco

Pre:
10 min. Ring Fun (Support/Muscle-Up Progressions)
10 min. Bar Muscle-Up practice w/ MWOD of shoulders mixed in

WOD:
For time:
10-9-8.....1 reps of...
Pull-Up
20 lbs MB Clean
Perform a 100 ft. Shuttle Sprint (50ft. there 50 ft. back) in between each round

Post:
10 min. Bar Fun (high bar)
5 min. MWOD shoulders

Matt B- 7:02

Monday MASS

Pre:
Burgener Warm-Up
Tabata Thruster @22.3kg (6-7-7-7-7-7-7-7) warming up dont go all out
10 MWOD Shoulders/ Bottom Position
2x 5 Reps @48.3kg Snatch Push-Press
2x 5 Reps @48.3kg Shoulder Press

WOD:
3-3-3-3-3 Press (strict no hip/shrug)
then...
For Time:
10 Clean and Jerk @68.3kg (ground-overhead)
25 Burpee Box Jumps 35'
50 Push-Ups

Post:
Leg Swings 15 forward-side-backward
5 min. work on Split
3 min. work on Pike

Matt B:
52.3kg-58.3kg-62.3kg-64.3kg-68.3kg(F2)
7:11

Every Minute Dead

Pre:
Burgener Warm-Up
Snatch Skill Transfer
5x10 reps Hollow Rock
5x10 reps Superman Rock
2x10 Deadlifts @48.3kg
2x10 Deadlifts @68.3kg
2x5 Hang Power Cleans @68.3kg

WOD:
On the minute for 10 minutes...
6 Deadlifts @98.3kg
then...
9 min. AMRAP
90 Double Unders
30 Jumping Pull-Ups

Post:
15 Band Pass-through
60 sec rack position @68.3kg
15 Band Pass-through
60 sec ovhd hold @48.3kg
10 min. MWOD- shoulders

Matt B:3 Rds 7 DUs

Balance

Pre:
Burgener Warm-Up
Snatch Skill Transfer
8 Rds of...
20 sec. on Sumo Deadlift High Pull
10 sec off
20 sec. on Mountain Climber
10 sec. off
2 warm-up sets Snatch Balance (light-moderate)

WOD:
3-3-3-3-3 Snatch Balance
then...
3 min. max distance Farmer's Walk 20kg each hand

Post:
10 min. Handstands/Bottom position

Matt B:
52.3kg-62.3kg-64.3kg-68.3kg(F2)-64.3kg
830ft.

"Fran"

Pre:
Floss ankle wrap (voodoo) 5 min.
Junkyard Dog Warm-Up
Burgener Warm-Up
5-5-5 Thrusters @28.3kg
2 Rds for prep:
5 Thrusters @42.3kg
5 Pull-Ups

WOD:
"Fran"
For Time:
21-15-9
Thruster @42.3kg
Pull-Up

Post:
Partner L-Hang Assist 10 sec. on 20 sec. off (switch w/ 10 sec. transition interval)
10 min. of Handstand variations

Matt B: 4:20 (9/10/11-6:37 at my CF cert)
Sam S: 4:53 (1st time Fran!! Beast Mode engaged!!)

"Fran" is a notorious Crossfit benchmark workout...http://www.youtube.com/watch?v=hAT6AFMiL14

Death by Burpees

Pre:
100 KB Swings @15 lbs :)
10 min. MWOD (shoulders/ankles/hips-rogue band)

WOD:
The first minute perform one burpee, the second minute perform two burpees...until you cannot perform the prescribed number of burpees.  Post total reps

Post:
Heel chord smash
5 min. flexibilty work

Matt B: 149 Burpees

Fives for the 4th

Pre:
Voodoo floss on heels and knees
3 sets max Double Unders, rest as needed in between sets. 66-54-31
Burgener Warm-Up
5-5-5 Squat Clean (Light-Moderate Weight) 48.3kg-58.3kg-62.3kg

WOD:
5-5-5-5-5 Front Squat
then...
12 min. AMRAP
7 Handstand Push-Ups
12 Pistols
15 Sumo Deadlift High Pulls @22.3kg

Post:
60 sec. Bottom of Ovhd Squat-22.3kg
60 sec. Bridge-Up (hands and feet)
60 sec. bottom of squat (no weight)
60 sec. Headstand
60 sec. Plank

10 min. MWOD-shoulder and ankle (rogue band)

Matt B:
68.3kg-78.3kg-82.3kg-88.3kg-92.3kg
6 Rounds and 6 HSPU

Hard Labor

Pre:
Tabata Pose Drill
10 min. P-Bar work
5 MWOD-voodoo wrap
For Quality 3x8 Toes to Bar

WOD:
On the minute for 10 minutes
3 Weighted Pull-Ups @20lbs
then...
21-15-9
MB Cleans @20lbs
Overhead Lunges w/20lbs MB

Post:
2 Rounds
25 Wtd Sit-Ups w/20lbs MB
12 Kipping Dips
60 sec. hold bottom position w/20lbs MB

5 min. PNF stretching

Matt B:3:50

Chicken Wing It

Pre:
10 min. Mobility (Bottom of Dip, Ring Prep)
10 min. Bar Muscle Ups progressions and a couple legit reps with a chicken wing

WOD:
With a partner, 10 min. AMRAP
1 Back Squat (concrete barbell +or- 100kg)
3 Squat Cleans (tire barbell +or- 60kg)
5 Overhead Squats (concrete barbell +or- 25kg)
One person at a time (One person works, the other rests)

Post:
10 min. Some Muscle-up work on the rings
25 min. slackline

Matt B and Sam S: Total- 12 Rounds and 1HS, 3SC, 2OHS

No Jerks Allowed

Give your wounds the day off

Pre:
Burgener Warm-Up
Tabata Triple Unders
10 min. Mobility WOD (Rack Position/Super Couch) www.mobilitywod.com
3 Headstands Press to Handstand

WOD:
5-5-5 Press (strict)
5-5-5 Push Press (jerks are ignored)
then...

For Time:
21-15-9
Push Press @52.3kg (jerks ignored)
Ab Mat (arms permitted)

Post:
2 Rounds for quality:
60 sec. bottom of Ovhd. Squat @8.3kg
60 sec. each- Side Plank
25 Floor Bridges
15 min. MWOD (Ankles/Knees/Elbows/Shoulders)

Matt B:
Triple Unders: 0-2-2-3-3-3-3-2
Press: 52.8kg-58.8kg-62.3kg(F4)
Push Press: 68.3kg-72.3kg-78.3kg(F3)
WOD: 4:19

Pull with Torque, Plus Bonus 200th edition special

Pre:
http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability.html
10 min. MWOD-Shoulders/Elbows
Leg Swings 15 reps lateral/forward/backward
5 min. L-Sit Progressions

WOD:
For Quality:
5 x 8 Reps Deadhang Pull-Ups
rest at least 2 min. in between sets

10 min. practice Handstand to Forward Roll

Later....
Pre:
Max L-Hang
50 Walking Lunges
Burgener Warm-Up
8-8-8 Muscle Snatch @32.3kg

WOD:
5 min. AMRAP
7 Overhead Squats @32.3kg
21 Mountain Climbers

Post:
2x 50 ft. Ovhd. Walk @32.3kg
Max L-Hang retest.
Cold shower cooldown... late

Matt B:
L-Hang: 11 sec.
6 Rds. 7 OHS, 15MC
L-Hang13 sec.

Back to Basics

Pre:
Jog 3x400m
5 Min. P-Bar
Burgener Warm-Up 26.3 kg
2 sets Practice Toes to Bar

WOD:
3 Sets of Max Rep Bar Muscle-Up (I used the green rogue band)
Rest as needed

then....
15 min. AMRAP
5 Burpees
15 Squats
40 Double Unders

Post:
10 min. MWOD (Rogue band-heel chords/shoulder)

Matt B:
8-13-7
10 Rounds

Altered Beast

Pre:
Warm-Up WOD
10-9-8...1
Box Jump '20
Hollow Rock

Bear Complex
5-4-3-2-1

WOD:
For Time:
80 Sumo Deadlift High Pulls @22.3kg or 800m Row
27 Thrusters @62.3kg
80 Sumo Deadlift High Pulls @22.3kg or 800m Row

Post:
2 Rounds
6 Inchworms
60 sec. Bottom of a Squat w/ 22.3kg in the racked position
60 sec. Handstand Hold

Matt B:
WU WOD: 3:57
Bear: 42.3kg-52.3kg-62.3kg-72.3kg-82.3kg
WOD: 11:29

"Nasty Girls"

Pre:
10 min. MWOD..Foam Roll/Voodoo Floss
10 min. Ring Work
Climb a tree
Muscle Progressions via gymnasticswod.com
Burgener Warm-Up
5-5-5 Hang Power Clean (48.3kg-48.3kg-62.3kg)

WOD:
"Nasty Girls"
3 Rounds For Time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans @62.3kg

"Nasty Girls" is a notorious Crossfit WOD  

Post:
15 min. Slackline practice

Sam S: 18:54 http://socialcam.com/v/G1YcNGV8
Matt B: 12:33

Snatch, Squat, Crawl

Pre:
1600m bike
Burgener Warm Up
10 min. MWOD-ankle/hips/shoulder
10 min. technique: Squat Snatches light-med. weight

WOD:
3-3-3 Hang Squat Snatch

15 min. AMRAP
3 Power Snatch @52.3kg
6 Ovhd. Squats @52.3kg
50 ft. Bear Crawl

Post:
1 min. Ovhd Barbell Hold @28.3kg-1 min. rest x3
1 min. Plank (any variation) 1 min. rest x2
1 min. Pass throughs x1
1 min. Headstand with pike/straddle x1
10 min. MWOD-shoulder/hams

Matt B:
42.3kg-52.3kg-54.3kg
6 Rounds 3 Snatches 1 Ovhd Squat

Max Balling

Pre:
10 min. MWOD: Voodoo floss on knees and ankles/work on bottom dip position
2 Rounds: 5 Strict Ring Dips, 10 Ring Rows (Feet suspended), 15 Hollow Rocks

WOD:
For 10 min.
Even Minutes: Max Wall Ball Throws 10 ft. w/20lb med. ball
Odd Minutes: 6 Strict Wtd. Ring Dips @10kg (plate in bookbag)

Post rounds and results.

Post:
10 min. Flexibilty

Matt B:
Wallballs: 25-21-23-24-24=117 total
Wtd. Dips:6-6-6-6-6

"Mary"

Pre:
10 min. MWOD

WOD:
"Mary"
20 min. AMRAP
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

Post:
400m jog
10 min. MWOD

Matt B: 10 Rounds, 5HSPUs, 10 Pistols, 11 Pull-Ups
PR by 11 reps and no hand rips

"Mary" is a Crossfit benchmark workout

Mean Monday

Pre:
Tabata Double Under:Post highest and lowest rounds
10 min. MWOD (5 min. bottom position/shoulder band wod)

WOD:
5-5-5
L-Pull-Up (Green Rogue band)
then...
3 Rounds for Time:
25 ft. Overhead Walking Lunge@52.3kg
15 Toes to Bar
then...
15 Push Press @52.3kg rest 30sec.
15 Front Squat @52.3kg rest 30sec.
15 Deadlifts @62.3kg rest 30 sec.
15 Back Squats @62.3kg

Post
10 min. relax into the stretch

Matt B:
TDU: H-30 L-17(shoe untied)

3R4time: 10:52 T-B needs work

Polish Get-Offs in the Scrum

Pre:
5 min. movement prep
5 min. Throw Football
300 ishm Run
Heat up w/ each of the following lifts (light weight-actual weight)

WOD:
With a partner for time...
10 Front Squat @48.3kg
Run 300ish meter w/ a staircase (34 steps)
10 Bent Over Rows @48.3kg
Run 300ish meter w/ a staircase (34 steps)
10 Power Cleans @52.3kg
Run 300ish meter w/ a staircase (34 steps)
10 Rack to Overheads (Press,PP,PJ) @52.3kg
Run 300ish meter w/ a staircase (34 steps)
10 Deadlifts @98.3kg
Run 300ish meter w/ a staircase (34 steps)

One person rests while the other performs the lifts and runs.

Post:
Yoga, Melzinho

Matt and Windsor: 19:07

Arpoador ASSAULT!!

Pre:
1600m Jog
10 min. MWOD (Voodoo wrap knee/ankle, Bottom Position)
10 Reps (Light weight) 1 Snatch-2 Ovhd Squats
3 Sets MU progression (w/ band on rings)
Practice a couple of reps of the following...

WOD:
For Time:
9-6-3
Front Squat 65-70kg??(Tire Barbell)
Muscle-Up(Ring)

Post:
Practice PP or Jerk (65-70kg) on the minute 2-7 reps focus on technique/form
1600m Bike ride

Matt B: 4:32
Sam S: 7:01

Post workout fun....

"Griff"

Pre:
MWOD 15 min. (Voodoo wrap ankles/knees then perform pistols/bottom squat holds.
Pose Drills 10 min.

WOD:
"Griff"
For Time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Post:
15 min. Handstand work
5 min. PNF (contract release-Pike stretch)
5 min MWOD shoulder

Matt B: 12:37

"Griff" is a Crossfit Hero WOD


GRIFF


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. 

Travis is survived by his son Elijah.

First posted 9 June 2008

I'm Thrusty

Pre:
5 min. TP(Trigger Point) Roll
Tabata Sumo Deadlift High Pull @22.3kg
2 Rounds:15 Band Pull-Aparts, 15 Band Passthroughs, Max Headstand hold
1 Bear Complex @48.3kg (7 Reps of power clean, front squat-overhead, back squat to overhead) Bar doesn't rest.

WOD:
On the min. for 15 min...
3 Thrusters @68.3kg

then...
25-20-15-10-5
KB/DB Swing 24kg
Push-Up

Post:
MWOD 10 min.

Matt B: Thrusters=ok
6:10

"Filthy Fifty"

Pre:
Voodoo Floss:Elbow/Knee/Ankle
Run/Jog 800m
25 Sumo Deadlift High Pull @22.3kg
Burgener Warm-Up @22.3kg
Practice a couple of the following...

WOD:
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 KB Swings 16kg
50 Walking Lunges
50 Toes to Bar
50 Push Press @22.3kg
50 Back Ext.
50 WallBalls @20lbs 10ft. target
50 Burpees
50 Double Unders

Post:
Tabata Backwards Run w/ 20lbs MB
10 MWOD
Voodoo Floss:Elbow/Knee/Ankle

Matt B: Subs for MCB Arena
20 inch Box
Pull-Ups against a ledge...Hand above ledge w/max reach
Toes to Bar on ground holding barbell
Supermans for Back ext.
22:00

"Isabel"

Pre:
20 Wtd. Lunges 20kg Plate each hand
Burgener Warm-UP
200 Double Unders
3 Handstand Attempts
5 min. Shoulder MWOD
5 min. light to moderate Squat Snatch

WOD:
30 Full Squat Snatches @52.3kg
(Power Snatch to Overhead Squat is ok)

This is a modified version of the benchmark Crossfit workout "Isabel"


Post:
10 min. MWOD to your needs

Matt B: 8:54

Beach Burpees

Pre:
2 Rounds
200m Run
15 Sit-Ups
15 Squats
15 Leg Swings stdg. (all directions)
10 Burpees

WOD:
10 min. AMRAP
7 Burpee Pull-Ups
21 Box Jump 20 inch

Post:
Ocean Swim

Matt B:
5 Rounds

Team DT

Pre:
20 min.
Voodoo Floss things
Junkyard Dog Warm-Up
Warm-Up sets of Ovhd Squat

WOD:
3-3-3 Overhead Squat

then...
Team DT
5 Rounds each person of
12 Deadlifts @52.3kg
9 Hang Cleans@52.3kg
6 Push Jerk @52.3kg
One person rests while other goes.  Total of 10 Rounds, 5 per person.
You must perform each round w/out resting the bar on the ground.  If the bar touches the ground 10 burpees will be issued each time.  Perform burpees when your partner is working w/ the bar.

then...
2 Sets Max Reps Pull-Up (Deadhang on ledge)

Post:
10 min.
Contract and Relax Stretching

Matt B:62.3kg-68.3kg-72.3kg
Sam S:48.3kg-52.3kg-62.3kg(F2)

Team DT: 15:50
40 Burpees

Matt B:11-8
Sam S:11-9

PR ess

Pre:
2 min. Max Hollow Rocks
2 min. hold bridge-up
3 Hill Sprints (21sec, 19sec, 18sec)
10 min. Shoulder MWOD

WOD:
Press (No hips or shrug)
5-5-3-3-3-1-1

Post:
5 min.work Handstand
5 min.work hip and shoulder ROM

Matt B: 42.3kg-48.3kg-52.3kg-54.3kg-58.3kg-64.3kg-68.3kg(PR)

Up Dips Creek

Pre:
2 Rounds:
12 Ring Push-Up
12 Ring Row
12 Ring Roll-outs
15 Air Squats

5 Skin the Cats
2x7 Chest to Bar Pull-Ups

WOD:

5 Rds of 3 min. Intervals

75 Sumo Deadlift High Pulls @22.3kg/50lbs

Max Ring Dips w/ remaining time of 3 min. (kip-ok)

Rest 1 min. between rounds..

Post each round.

After that show,

Tabata Toes to Rings (8 series @20 sec. working 10 sec. resting)

Post total.

Post:

10min. MWOD

Trigger Point 5 places 2 min. each

Matt B:

Ring Dips per rd. 12-11-14-10-10 

Toes to Rings: 6-6-7-7-7-7-6-5 Total= 51 reps

PS-Sumo Deadlift High Pulls w/ 45lbs are the sub for a C2 Rower, here is the breakdown...

50 SDHP=500m Row

100 SDHP=1000m Row

200 SDHP=2000m Row

"Air Force"

https://www.youtube.com/watch?feature=player_embedded&v=KP5FqNteLFk

Pre:
Burgener Warm-Up
10 min. MWOD: Heel chord wrap(rogue voodoo wraps), SMR Roll back/lats(trigger point)
2 Supersets of 15 Wall Balls then 15 MB Cleans, rest 2 min. in between
then...no rest in between
1 min. max single unders-65 reps
1 min. max double unders-89 reps
1 min. max triple unders-1 rep

WOD:
"Air Force"
20 Thrusters @95lbs
20 Sumo Deadlift High Pulls @95lbs
20 Push Jerks @95lbs
20 Overhead Squats @95lbs
20 Front Squats @95lbs
At the beginning of each minute do 4 Burpees, if the minute timer sounds in the middle of the rep you start the burpees after you complete that rep.  WOD demo at the top of page for your viewing pleasure.

Post:
2 Rounds: 3-5 Sec. HSPU negatives, 12 Band Pull-aparts, 10-12 Good Mornings @95lbs
10 min. MWOD: Supercouch w/ band, Heel chord floss w/ band, Shoulder external rotation w/ band

Matt B: 10:41 @42.3kg

MUs/6x400m

2 Goats

a goat=a modality of training that needs improvement

Pre:
10 min. MWOD
400m Jog

WOD:
3 min. AMRAP Bar Muscle Up

Record time for each round...
6x400m Runs
Rest 90 sec. between each

Post:
10 min. MWOD
Band floss
Couch Stretch
Shoulder Mob.

Matt B:
MUs w/ green rogue band-21 Reps
1:43-1:37-1:26-1:26-1:37-1:35

B.S.B.ro

Pre:
150 Double Unders
20 Ovhd Lunges @22.3kg
10 min. Mobility
3 Warm-Up Sets Front Squat

WOD:
3-3-3-3-3 Front Squat
then...
50-40-30-20-10 reps
Back Squat @42.3kg
Sumo Deadlift High Pull @20kg Plate
13 min. Time Cap
Post Results...

Post:
5 Inch Worms
Tabata Hollow Body (scale as needed)
Tabata Bottom of a Squat


Matt B:
78.3kg-84.3kg-88.3kg-92.3kg-94.3kg(F2)
50-10: Didn't finish 248 total reps

10 Rounds w/ Cindy

Pre:
10 min. MWOD
10 min. P-Bar Prep

WOD:
10 Rounds for time:
5 Pull-Ups
10 Push-Ups
15 Squats

Post:
10 min. MWOD

Matt B: 7:31

D-day

Pre:
Burgener Warm-Up
Trigger Point SMR: 2 min. each-back, calf, hip
Burgener Warm-Up
2 Rounds:
50 Double Unders
25 Supermans
10 Overhead Squats @32.3kg

WOD:
2-2-2-2-2 Squat Snatch

"Diane"
21-15-9
Deadlift @225lbs
Handstand Push-Up

"Diane" is a Cf benchmark workout

Post:
100 ft. 20kg Carry
15 20kg Sit-Ups
10 Std. Leg Lifts @3kg each leg
10 min. MWOD

Matt B:
38.3kg-44.3kg-52.3kg-62.3kg (F1)-62.3kg (F1)
Diane-9:04 Handstand Push-Ups head to floor...started failing on HSPUs 1/2 way through, this was discouraging.  2 inches makes a giant difference in the HSPU, if your HSPU needs work I wound recommend using a abmat or anything that will decrease range of motion. Next time I will break up the HSPUs more.  Deadlifts were @98.3kg/215lbs (all the wt. available @ MCB arena) and were not so hard but form could have been better.

"Helen"

Pre:
2 Rounds: 200m Run, 10 P-Bar Swing to Pike, 12 25-30' Box Jumps
10 min. Mobility
Practice the following movements...

"Helen"
3 Rounds for time...
400m Run
21 KB Swings (overhead) @1.5 Pood (24kg) KettleBell or 55lbs DumbBell
12 Pull-Ups

Post:
10 min. Practice Gymnastics: L-Hangs and Kipping
10 min. MWOD Band-Shoulders, Work Split

Matt B: 11:30 used 55lbs DB

Helen is a Crossfit benchmark workout http://www.crossfit.com/cf-info/faq.html#WOD0

Agony @150

Pre:
10 min. MWOD (Voodoo Floss Legs)
Burgener Warm-Up
50 Sumo Deadlift High Pulls @20kg Plate
5 min. Handstand Practice
2 sets of 15 V-Ups
Practice a couple reps of the following...

WOD:
5 Rounds for Time of..
15 Thrusters @95lbs
15 Bar Facing Burpees (jump over bar after Burpee)

Post:
2 Rounds:
300 ft. Run w/ 20kg plate
100 ft. Ovhd Carry w/ 20kg plate
15 Back Ext.

10 min. MWOD Barbell Smash

Matt B: 15:27... used 48.3kg/106lbs b/c that is the weight I used last time, also more power output :)
16/5/11-17:47 w/95lbs
24/6/11-18:06 w/95lbs
7/2/12-16:09 w/ 105lbs/48.3kg
30/7/12-15:27 w/ 105lbs/48.3kg

Agachamingo

Pre:
10 min. MWOD
10 min. Gymnastics work

WOD:
5-5-5 Band Muscle Up/Pull-Up

Tabata Squat...200m Run
Post lowest round

Post:
10 min.
Headstand holds
Bottom Position
Ocean

Matt B: 16
Flora B: 8

Clean Doubles

Pre:
Junkyard Dog Warm-Up
Burgener Warm-Up 8.3kg then 18.3 kg
Practice clean 40%-50% 1RM

WOD:
2-2-2-2-2-2-2 Clean (Power or Squat....floor to rack and stand)
Immediately after last set max rep Deadlift @98.3kg
then...
for 8 min.
even minutes perform 2 Turkish Get-Ups @16kg
odd minutes perform max rep double unders
score DUs each round or total

Post:
10 min. mobility/ light movements

Matt B:
62.3kg-68.3kg-78.3kg-88.3kg-94.3kg(1F)-92.3kg-94.3kg(0F)
DL @98.3kg-21 Reps
Min. 1-67 Double Unders
Min. 3-85 Double Unders (Unbroken)
Min. 5-60 Double Unders
Min. 7-62 Double Unders

The Meltdown

Pre:
15 min. MWOD: Voodoo floss ankles and quads mixed w/ Burgener Warm-Up
10 min. mix of Handstands and bottom position w/ 20 lbs MB
Practice a couple reps of each exercise in WOD.

WOD:
3-3-3 Snatch Grip High Pull
then..
3-6 minute rounds of:
5 Overhead Squats @62.3kg/135lbs
75 Double Unders
50 Sumo Deadlift High Pulls @22.3kg/50lbs
Max Rep Wall Balls 20lbs w/ 10ft. target
Rest 2 minutes between rounds
Post results of each round

Post:
2 Rounds: Backwards jog 100m, 10 Spiderman Push-Ups http://journal.crossfit.com/2012/07/warm-up-tool-bag-p2.tpl, 15 Back Extensions.
10 min. Trigger Point (Myofascial Release)

Matt B:
42.3kg-52.3kg-62.3kg
Rd. 1- 37 Wallballs
Rd. 2- 30 Wallballs
Rd. 3- 21 SDHPs  Failed lifts on a couple OHS slowed me down big time...tough one.

Burpee MUs

Pre:
10 Min. MWOD-voodoo floss elbows, ankle band distraction in bottom position
Striking Drill-Rogue Band (green)
200m Jog
Muscle Up Progressions-Rogue Band

WOD:
5 min. AMRAP
Burpee Muscle-Ups

Post:
10 min. Shoulder flexibility

Matt B: 15 reps...wind issue

"Jack"

Pre:
MWOD Floss Ankles-Voodoo Floss
Burgener Warm-Up
2 min. Max Double Unders
2 Rounds: 15 Overhead Press 10kg Plate (each hand)-15 Deadlifts @48.3kg-7 30' Box Jumps

WOD:
"Jack"
20 Min. AMRAP
10 Push Press @115lbs
10 KB Swings @54lbs
10 Box Jumps @24'

Post:
3x5 Std. L-Sit Leg Lifts w/ 3kg (alt. legs for 3 sets no rest)
10 Kip to Bridge-Up (for quality)
5 min. AFAP(as far as possible) Farmers Walk 20kg Plate each hand.  Each drop is 6 Burpees

Matt B:
Used 54.3 kg for Push-Press, 25kg D.B. for KBS and 20' Box Jumps...modified for MCB arena.
2 min. Max DU=163 reps
Jack-10 Rounds
5' FWalk-975 ft. 12 Burpees

Jack is a Crossfit Hero WOD  http://www.crossfit.com/mt-archive2/007130.html

Front Squat Fight For The Finish

Pre:
Burgener Warm-Up
MWOD 10 min. bands-Couch Stretch, voodoo floss-knees,
2 Rounds: Ovhd Step Ups @20kg plate 10 each leg-25 SDHP @22.3kg-10 alt. DB Turkish Get-Ups @21kg
8 Front Squats @62.3 kg

WOD:
On the minute for 10 minutes...
5 Front Squat @72.3kg
Rest 5 min.
4 min. AMRAP
100ft. 41kg DB Shoulder Carry
12 Hollow Rocks

Post:
5 min. work hip flexibility
5 min. work shoulder flexibility

Matt B:
Last 2 sets of Front Squats were gruesome
AMRAP-3 Rounds

Long Trail Interval

Pre:
10 min. MWOD: Voodoo Floss-ankle, below knee, above knee
10 min. Prep: Handstands, Squats, Pose Drill

WOD:
4 min. Trail Run 2 min. rest x 5
Then...
2 min. max Incline Push-Ups @ 20'

Post:
10 min. recovery jog and swim
Sauna

Matt B: 52 Push-Ups

2 on 2 BUDDY WOD

Pre:
Mobility WOD for 10 min. (Bottom pos./Voodoo Floss/Leg Swings)
Practice for 10 min: Double Unders-Headstand holds-Cleans/Snatches (Lt.)

WOD 1:
With a partner..5 Rounds for time:
3 Back Squats @80-85kg? (Concrete Barbell Arpoador)
6 Pistols alternating
The person not squatting is on the p-bars holding the bottom position of a bar dip.  The person has to hold the bottom of a dip to enable the other to perform the squats.

5 min. break-

WOD 2:
With a partner..5 Rounds for time:
1 Power Clean @80-85kg? (Concrete Barbell Arpoador)
10 Deadlifts @80-85kg
The person not cleaning/deadlifting is in a deadhang on the high bar with hollow position and active shoulders.  Person lifting doesn't start until other is in deadhang.  A penalty of 10 Inverted Rows is issued for dropping of the bar.

Post:
10 min. MWOD

Matt B. + Sam S.
WOD 1-5:09
WOD 2-6:09
Matt 30 Inv. Rows
Sam 20 Inv. Rows

Double Clean Up

YES!!

Pre:
2 Rounds for heat...
30 Double Unders-15 Sit-Ups-15 Wall Balls (20lbs 10ft target)
10 min. MWOD (Couch stretch w/ band, Passthroughs)

WOD:
1-1-1-1-1 Press (No hip)

15 min. AMRAP
42 Double Unders
21 MB Cleans @20lbs MB
7 Handstand Push-Ups (Head to ground)

Post:
accumulate 5 triple unders
accumulate 60 sec. overhead (60% Ovhd squat 1RM)
10 min. MWOD (Band shoulder mobility-Bottom Position)

Matt B:
52.3kg-58.3kg-68.3kg(F)-68.3kg(F)-62.3kg
5 Rounds even

Tend to the Bar

Pre:
10 min. MWOD

WOD:
10 Min. Practice High Bar Gymnastic Skills

Tabata L-Sit w/ band 20sec. on-10 sec. off x8

Post:
10 min. MWOD

Matt B: Old man soar after yesterday

7.5 Tons

Pre:
10 min. Trigger Point Foam Roll
5 min. Voodoo Floss heel chords/ankles
2 Rds: 50 Double Unders-30 Walking Leg Kicks-1 Pose Drill-15 MB Cleans 20lbs

WOD:
For Technique:
5-5-5-5-5 High Hang Snatch 42.3kg/93lbs  http://socialcam.com/v/bxvP6i3k

Then...For Time:
10-9-8-7-6-5-4-3-2-1 Reps
Deadlift 82.3kg/ 180lbs
Squat Clean 42.3kg/ 93lbs (Full Sq. Cleans)

Post:
Tabata(20 Sec. work-10 sec. rest) Front Rack W/ 42.3kg/93lbs
3x10 Bent Over Rows 42.3kg/93lbs
10 min. MWOD: shoulders-bands/quads-bands/hamstrings-2 lax balls

Matt B:  18:03 w/ one bar
Crossfit=Move Large Loads Long Distances Quickly
55 Squat Cleans @93lbs= 5,115lbs
55 Deadlifts @ 180lbs=9,900lbs
5,115lbs+9,900lbs=15,015lbs=7.5 US Tons

In House Dois

Pre:
15 min. MWOD/ Voodoo floss
Burgener Warm-Up

WOD:
3 Rounds for time:
20 Burpees
20 Inverted Burpees

Post:
Max Plank Hold
10 Min. MWOD

Matt B: 11:25

Squatter's Delight

Pre:
Burgener Warm-Up
10 min. Foam Roll
Voodoo Floss Knees and ankles
2 Rounds: 25 SDHP @50lbs, 30 High Knees, 30 Lunges (any variation, get creative), 3 Handstand hold attempts (w/ wall)

WOD:
2-2-2-2-2 Ovhd Squats
Then...
8 min. AMRAP
3 Thrusters @62.3kg/135lbs
6 Push-Ups
9 Squats

Post:
2 Rounds:
200ft Farmers Walk 20kg plates each hand
12 Step Ups (each leg) w/ 10kg plates each hand
30 sec. Headstand hold

10 min. MWOD

Matt B:
52.3kg-62.3kg-68.3kg-72.3kg-78.3kg http://socialcam.com/v/dXiJIi6v
7 Rounds and 2 Thrusters

The Return

Pre:
2 Rounds: 400m Run-25 Supermans-25 Hollow Rocks
10 min. MWOD

WOD:
Every 2 min. accumulate 5 Wtd. Pull-Ups (Any grip is allowed)
The workout is done when you cannot complete 5 reps in the 2 min. window.
Post weight and total reps.
Then....

For Time:
50 Sit-Ups (arms allowed)
10 Box Jumps 20' (hip ext req.)
40 Sit-Ups
20 Box Jumps
30 Sit-Ups
30 Box Jumps
20 Sit-Ups
40 Box Jumps
10 Sit-Ups
50 Box Jumps

Post:
10 min. MWOD

Matt B:  14kg 23 reps
10:16

Fly Away

Pre:
10 min. Myofascial Release
10 min. MWOD

WOD:
5-5-5-5-5
Bar Muscle-Up w/band

Post:
10 min. MWOD

Going to United States tonight for vacation therefore I will not be posting workouts.  I will be back in two weeks :)

Street Sweeper

Pre:
Burgener Warm-Up (PVC)
10 min. MWOD
Burgener Warm-Up (PVC)
10 min. practice: Pose drill, Handstand Push-Up w/ kip, SL Double Unders

WOD:
2-2-2-2-2
Squat Snatch

20 min. AMRAP
20 Double Unders
15 Wallballs 20lbs 10 ft. Target
3 Ground to Overhead @52.3kg/115lbs

Post:
2 Rds. of 3 Wallwalk-ups, 20 Walking Lunges (backwards), 10 Hollow Body Rollovers
5 min. Split progressions

Matt B:
32.3kg-42.3kg-52.3-62.3(1F)-62.3(1F)
AMRAP-10 Rounds 20DU, 12 Wallballs..412 Reps

Monday Musk

Pre:
10 min. MWOD
2 Rds. 15 MB Cleans-15 Box Jumps-20 P-Bar Swings-15 Arm Circles

WOD:
100 Squats
3 Muscle-Ups
75 Squats
6 Muscle-Ups
50 Squats
9 Muscle-Ups

Post:
3 x 5 L-Pull-Ups w/ band
10 min. MWOD

Matt B-13:03

Hate Train

Pre:
2 Rounds of 20 Walking Lunges-50 Double Unders-25 Grasshoppers
10 min. MWOD

WOD:
3-2-1 Shoulder Press

12 min. AMRAP
6 Push Press or Push Jerk @68.3kg/150lbs (Rack to Overhead)
6 Hang Squat Cleans @68.3 kg/150 lbs
24 Sit-Ups (arm usage allowed)

Post:
2 Rounds of 20 Side Lunges (10 each leg)-200m Run backwards-25 Tricep Dips
5 min. SMR (lacrosse balls)

Matt B:
48.3kg-62.3kg-68.3kg(F)
3 Rounds, 6PJ, 6HSC, 14 Sit-Ups

Winter Beach Bums

Pre:
5 min. Band Mobility
2 Rds 50 Double Unders/ 20 KB Swings 16kg/ 7 KB Ovhd Sq. 7 (each side)
10 min. Practice technique Bar Muscle-Ups w/ band and Butterfly Pull-Ups

WOD:
For 20 min.
Odd Minutes-20 KB Snatch @16kg (ten each arm, not full squat snatch)
Even Minutes-5 Front Squat @60kg?? maybe more (Tire barbell Arpoador)

then...
3 400m Runs for time
2 min. rest between each

Post:
5 min. practice gymnastics positions
3 min. Bottom of Squat
2 min. each heel chords barbell smash
2 min. shoulder mobility

Matt B:
Started easy got tough towards end, solid friday
1-1:32
2-1:25
3-1:23

Death by Pistol

Less than a week brother!!

Pre:
10 min. MWOD
Burgener Warm-Up
4 Sets Floor Wipers 18 kg (1st time)

WOD:
On the 1st min. do 1 Pistol each leg, the 2nd min. 2 Pistols each leg, 3 rd min. 3 Pistols each leg (6total)......until you cannot complete the required # of reps.
Post minute of failure, total reps

Post:
10 min. heel chord/ ankle mobility

Matt B: 11th minute-120 Pistols

Burp McGirt

Pre:
Burgener Warm-Up- Leg Swings- PVC Mobility/ Transfer
3 Min. each leg Couch stretch

WOD:
7 min. AMRAP Burpees (touch a target 6 inches above max reach each rep)

Post:
7 min. practice Backward Roll
10 min. split progressions

Matt B:
112 Burpees

CJ 6x1

Pre:
150 Double Unders
10 min. Foam Roll
Shoulder MWOD (Front Rack)
Burgener Warm-Up
2 Rds (Quality): 15 Hollow Rocks, 15 Superman Rocks, 3 Sq. Clean and Jerk @62.3kg

WOD:
1-1-1-1-1-1
Clean and Jerk (Sq. Clean-Split Jerk)
Rest as needed
then...For Time:
15-12-9
V-Ups
Box Jumps 20-24 (Only have 20' @MCB arena)
Ovhd Squats 32.3 kg/ 65lbs

Post:
2 Rds. 10 Handstand Kick-ups, 15 Band Good Mornings, 2:30 min. bottom position

Matt B:
68.3 kg, 72.3kg, 82.3kg, 88.3kg, 92.3 kg, 92.3kg (Ran out of weight :)
5:18

http://socialcam.com/v/XhoRdSkV?autostart=true&fs=email&fsk=X7Zebm1b

Skid Row

AM:
10 min. MWOD
15 min. practice: Butterfly Kip and L-Sit
5 min. MWOD

Check this out- https://www.youtube.com/watch?v=UabNwmk0oUM&feature=related

I keep at least a 3 hr window between workouts when doing 2 sessions

PM:
10 min. Trigger Point
Burgener Warm-Up
20 50lbs Hang Power Clean (rest 1 min.)
20 50lbs Hang Power Snatch (rest 1 min.)
20 50lbs Thrusters

WOD:
5 Rds of 3 min. Intervals
75 Sumo Deadlift High Pull @22.3kg/50lbs
Max Hand Release Push-Up w/ rest of 3 min.
Rest 1 min.
Post each round

Post:
2 Rds:
50 ft. Duck Walk
50 reps jump rope pose drill
25 Superman Rocks
20 Scorpions

2 min. Barbell quad smash each leg
2 min. in bottom of squat

Matt B: 20 PU-18PU-20PU-10PU-17PU Total 85 Hr Push-Ups

PS-Sumo Deadlift High Pulls w/ 45lbs are the sub for a C2 Rower, here is the breakdown...
50 SDHP=500m Row
100 SDHP=1000m Row
200 SDHP=2000m Row

Salmon

Pre:
10 min. Mobility
Burgener Warm-Up
50 SDHP @20kg


WOD:
Snatch Balance 5-5-3-3-1-1-1
then...
For time:
7 reps Bear Complex @115lbs
50 Double Unders
5 reps Bear Complex @135lbs
50 Double Unders
3 Reps Bear Complex @155lbs
50 Double Unders

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in   contact with the BB as long as it is off the ground.

WOD courtesy of crossfit brigade

Post: 2 rounds-1 min. hold bottom of a squat-1 min. handstand hold

10 min. MWOD

Matt B: 28.3 kg-38.3 kg- 48.3 kg- 52.3kg-62.3 kg- 68.3 kg- 72.3 kg

10:45