Flomatt

Pre:
15 min. MWOD
2 Rounds: 30 lbs KB Power Snatch 10 Each, 30 lbs Turkish Get Up 10 Each, 30 lbs KB Full Squat Snatch 10 Each

WOD:
5-5-5 Wtd. Pistols Consecutive
then..
Partner WOD
12 min. AMRAP
12 KB Ovhd Swing @30lbs  
other person does Max Burpees during swings
Count Burpees as points
Post # of Total Burpees for score

Post:
10 min. MWOD
Matt: Pistol 30lbs 5-5-5
Flora and Matt: 150 Burpees

Skills

Pre:
10 min. MWOD

WOD:
30 min. practice gymnastics

Post:
10 min. MWOD

Matt B:
Experimented with the Korean dips, Bar Muscle Ups w/ band, Handstand Walks.
 Goal: Get a Bar Muscle Up
Result: Strung together 3 consecutive banded Bar Muscle-Ups.  Then I couldn't get anymore :)

This Is Gonna Hurt Mate

Picked up this WOD from CF North Manly from down under in Australia.  Changed a few variables to accomadate my environment.  

Pre:
10 min. Trigger Point (Myofascial Release)
10 min. Pose Drills
2 Rounds for prep of 15 squats, 15 Shoulder-Overhead @28.3kg/62lbs , 15 Hollow Rocks

WOD:
"The End"
3 min. AMRAP, 6 min. AMRAP, Completion

100 Double Unders
30 Wallballs 10ft. 20lbs
20 V-Ups
30 Box Jumps 20'
20 Sumo Deadlift High Pulls @42.3kg/95 lbs
30 Burpees
20 Shoulder-Overhead @42.3 kg/95lbs
100m Farmers Walk @20 kg Plates

There is 1 min. of rest between each attempt (3,6,completion)
Post reps for 3min. and 6min. and the completion time.

Post:
You can do this in any order you wish...
Accumulate 60 sec. of 10kg Wtd. Plank
Accumulate 60 sec. of Hollow Body
Accumulate 50 Elevated Push-Ups (feet on 20 inch box)
Accumulate 120 sec. practice Middle Split
Accumulate 120 sec practice Side Split

Matt B:
3 min. AMRAP: 125 reps
6 min. AMRAP: 187 reps
Completion time: 13:28

Memorial Day Double

AM:
10 min. MWOD
30 min. practice gymnastics goats (exercises that need improvement)

PM:
2 min. each leg Couch Stretch
accumulate 4 min. bottom postition of squat
Burgener Warm-Up
1 Round of Bear Complex 95lbs

WOD:
On the minute...
Hang Power Clean 2-2-2-2-2-2-2 Reps
Power Clean 2-2-2-2-2-2-2 Reps
Squat Clean 2-2-2-2-2-2-2 Reps

Post:
2 series of 20lbs MB Abmat Sit-up/ 200m Jog/ 10 Pistols
10 min. flexibility work

Matt B:
HPC 68.3kg/150lbs-68.3kg-68.3kg-72.3kg-72.3kg-72.3kg-78.3kg/
PC 78.3kg/172lbs-78.3-78.3-78.3-78.3-78.3-78.3
SqC 82.3kg/181lbs-82.3-82.3-82.3-82.3 FAIL(0)-78.3-78.3

Here are some videos of the exercises:

Hang Power Clean http://www.youtube.com/watch?v=Gx6GMgLrBXQ

Power Clean http://www.youtube.com/watch?v=7ZDJ0H7faMc&feature=related

Squat Clean  http://media.crossfit.com/cf-video/WOD110115_BrandonElizabeth.mov

Memorial Metcon

Pre:
Burgener Warm-Up
2 Rounds of 7 Handstand Push-Ups, 7 Deadhang Pull-Ups, 15 Supermans

WOD:
Shoulder Press 5-5-5-5-5 (No Hips allowed)
5 min. after
15 min. AMRAP
7 Burpees
12 20kg Overhead Lunges (Knee gently kisses ground)
20 20kg Sumo Deadlift High Pull

Post:
5 min. resistance band work
5 min. practice Handstand
10 min. MWOD

Matt B:
105lbs-115lbs-115lbs-125lbs(F-3)-115lbs
8 Rounds 7 Burpees 1 OVHD Lunge

Arm-Leg-Leg-Arm-Head

Pre:
5 min. "the stick" (myofascial release)
Burgener Warm-Up

WOD/s:
10 Min. AMRAP
50 Hollow Rocks http://gymnasticswod.com/content/hollow-rock
50 Hand Release Push-Ups http://www.youtube.com/watch?v=KHv60mroWOM
5 min. later

50-40-30-20-10
Squats http://www.youtube.com/watch?v=8Cj6is9gEx0
Grasshoppers http://www.youtube.com/watch?v=ukSPCbJViD8

Post:
Accumulate 5 min. Plank
Accumulate 5 min. bottom position of a Squat

Matt B:
WOD 1- 1 Round, 50 Hollow Rocks, 34 HR Push-Up
WOD 2- 5:54

Start Frontin'

Pre:
5 min. Trigger Point (Myofascial Release)
Burgener Warm-Up
Couch Stretch 2 min. each leg
2 Rounds of 12 MedBall Clean to WallBall 20lbs 10ft target/200 Singles Jump Rope/20 Sit-Ups

WOD:
5-5-5-5-5 Front Squat
5 min. later
20 min. of...
Odd Minutes 115lbs Thrusters 5 Reps
Even Minutes Double Unders 40 Reps

Post:
2 Rounds of 200m Farmer's Walk 20kg Plates/10 Kips from headstand/ 15 Good Mornings w/band
10 Min. Mobility WOD

Matt B.
52.3kg(115lbs)-68.3kg(150lbs)-72.3(160lbs)-78.3(172lbs)-82.3(180lbs) Fail 4 Reps
Smooth Sailing through the 20 min, next time I will make it harder.

10 Ben Franklins

Pre:
10 min. Mobility WOD www.mobilitywod.com
10 min practice Jumpin Bar Muscle-Up/Pose Method running drills

WOD:
Run 100m 10 times
Rest 90 seconds between rounds
Record your best and worst time.

Post:
400-800m recovery jog
10 min. smash something, I smashed heel chords

Matt B: 15 seconds, 17 seconds

Pressloff

Pre:
5 min. Trigger Point
2 series of 5 Kipping HSPU's/25 45lbs SDHP/25 Hollow Rocks
Practice Core-Extremity Connection (Open Hip-Hands Overhead)

WOD:
5-5-3-3-1-1-1 Push Press (Try not to Push Jerk)
5 min. after...
1 set max reps Push Jerk 68.3kg/150lbs
5 min. after...
6 min. AMRAP
12 Back Squats @42.3 kg/ 95lbs
6 Burpee Box Jumps 20 inch http://gymnasticswod.com/content/burpee-box-jump

Post:
2 min. hold Bridge-Up http://gymnasticswod.com/content/bridge
2 min. work on Pike stretch http://gymnasticswod.com/content/pike-stretch
2 min. work on Middle Split  http://gymnasticswod.com/content/middle-split

Matt B:
48.3kg/105lbs-62.3kg/135lbs-68.3kg/150lbs-72.3kg/160lbs-78.3kg/172lbs-82.3kg/180lbs-88.3/195lbs (F)
Max Push Jerk set (68.3kg/160lbs)-8 reps

6 min. AMRAP-4 Rds 3 Back Squats

Back From The Dead

Pre:
Burgener Warm-Up
Tabata Mash-Up 8 min.
20 sec. of Double Unders 10 sec off
20 sec. of MB Cleans 10 sec off
Ovhd Squat 105 lbs. 8 reps x 2 sets

WOD:
Every min. 3 Ovhd Squats for 12 min.
Min. 1-3 135lbs
Min. 4-6 125lbs
Min. 7-9 115lbs
Min. 10-12 105lbs

Post:
2 Circuits:
10 Hand walkouts
16 Front Lunges @45lbs (weight in racked position)
5 Handstand Balance against wall
Then...
2 min. each side heel chord smash
3 min. bottom position
2 min. trigger point shoulder blades

Main Site Fun

Pre:
5 min. Hamstrings/Quads tack and floss w/ "the stick"
2 min. each leg Couch Stretch http://www.youtube.com/watch?v=-ZX1QMTdAC4
2 circuits: 10 Dive Bomber Push-Ups/ 15 Sit-Ups to pike/ 25 SDHP w/ 50lbs

WOD:
5 Rounds for time:
10 Power Cleans @135lbs/60kg
15 Wall Balls @20lbs/9kg 10ft. target

http://media.crossfit.com/cf-video/CrossFit_WOD120517_Manayunk.mov

Post:
2 circuits: 25 Superman Hollow Rocks/ 5 Bridge-Ups/ 200m Farmers Walk
10 Min. Hamstring/ Shoulder Contract Release

Matt B: 10:19

Nicole

Pre:
10 Min. Trigger Point/ Mobility
10 Min. Pose Drill/ Kipping

WOD
"Nicole"
20 Min. AMRAP (mais vezes possíveis)
400m Run
Max Pull-Up (If you drop from the bar the set is done)

Post Rounds and Total
"Nicole" is a Crossfit benchmark workout http://www.crossfit.com/cf-info/faq.html#WOD0

Post:
10 Min. circuit Handstand practice/Bottom Position
10 Min. tack and floss tight spots

Matt B: 18-18-16-12-10-7-3 Total Pull-Ups=84

Energizer

Pre:
MWOD 10 Min. http://www.mobilitywod.com/2011/03/episode-210365-10-minute-squat-test-7.html
Burgener Warm-Up
10 Min. Circuit 20 Wallballs/ 40 Double Unders/ 10 Bentover Scaption (2kg)

WOD:
Strict Shoulder Press (No hips allowed) 1-1-1-1-1
after..
10 Min. AMRAP
12 Strict Shoulder Press 70lbs (32.3kg)
12 Deadlifts 70lbs (32.3kg)
24 Walking Lunges (knee gently kisses ground)

5 min. after..
Tabata (20s on 10s off) Sumo Deadlift High Pull 70lbs (32.3kg)

Post:
5 Min. Practice Kip and Hangs on ledge w/ focus on hollow body
10 min. Trigger Point

Matt B:
52.3kg-58.3kg-62.3kg-68.3kg(Fail)68.3kg(Fail) Note to self get 1 and 2kg plates
AMRAP-6 Rounds, 12 Sh. Press 12 Deads
Tabata-10-10-10-10-10-10-10-10

House Cleaning

Pre:
10 Min. Trigger Point
5 Min. Burgener Warm-Up/ Skill Transfer

WOD:

For Time:

Complete 100 Medicine Ball Cleans @20lbs/10lbs

while performing 5 Burpees every minute on the minute.

After this task 100 Abmat Sit-Ups (hands secured on arms/feet unanchored)

Post:

10 Min. work flexibilty

Matt B: 11:52 (PR) 

The Long Box Jump Goodnight

Pre:
MWOD 15-20 min.
L-Sit Progressions/ Kipping Dips 10 min.

WOD:
15 Min. AMRAP
15 40kg Front Squats
20 Pull-Ups
25 30' Box Jumps

Post:
5 min. Middle Split
5 min. Shoulder Mobility

Matt B: 3 Rounds 15 Front Squats 10 Pull-Ups
Box Jumps were not cool!!

Grace

Pre:
10 min. MWOD
10 min. Circut: 10 Knee tucks, 20 SDHP, 20 Box Jumps
Practice 5 Ground To Overheads @105lbs

WOD:
"Grace"
30 Reps for time of Clean and Jerk (Ground to Overhead)
@135lbs

Wait 5 min...
1 set max reps Front Squat @135lbs

Post:
10 min. Circuit: 45 sec. Plank Variations, 20 SDHP, Practice Handstand
10-15 min. Tack and Floss w/ lacrosse ball, Couch Stretch

Matt B:
Grace-4:22 (PR)
FS-12 reps

Humble Pie

Pre:
10 min. MWOD of your choice
10 min. 12 reps Band Good Mornings/ 12 Standing Hollow Body Landings/ 6 Pistols 6 Broad Jumps

WOD:
20 Min. mais repetições que possíveis de...
5 Muscle-Ups-http://media.crossfit.com/cf-video/CrossFit_MuscleUps.wmv
10 Pistols -http://gymnasticswod.com/content/pistol
15 5ft. Broad Jumps-

Post:
10 min. Mobility
Trigger Point

Matt B: 4 Rounds 1 Muscle-Up


Muscle-Ups were not on today and hurt my time.  I am discouraged, but I have to just learn from my mistakes and strive for better next time.  Sub for 1 Muscle-Up is 4 Pull-Ups and 4 Dips.

Snatch and GO

Pre:
10 min. MWOD Heel chord/ shoulder blades
10 min. Practice Double Unders/ Burgener Warm-Up
Burgener Warm-Up...http://journal.crossfit.com/2010/07/burg-warmup.tpl


WOD:
5 Reps Squat Snatch 42.3 kg or 95lbs
Sprint 200 ft.
4 Reps Squat Snatch 48.3 kg or 105lbs
Sprint 200 ft.
3 Reps Squat Snatch 52.3 kg or 115lbs
Sprint 200 ft.
2 Reps Squat Snatch 58.3 kg or 125lbs
Sprint 200 ft.
1 Reps Squat Snatch 62.3 kg or 135lbs
Sprint 200 ft.

Squat Snatch looks like this..http://www.youtube.com/watch?v=hVTYRjSDyC4 (awesome)
This exercise is advanced, you need to practice with very light weights like a PVC pipe.  The CrossFit Journal will help http://journal.crossfit.com/

5 Minutes after the WOD
Max Reps Overhead Squat with challenging weight


Post:
Couch Stretch 2 min. each leg
Bottom Position 5 min.
PVC Pass-throughs

Matt B:
9:43
60kg Ovhd Squat-5 reps

No Holds Barred

Pre:
10 Min. Bike
10 Min. Mobility/ Pose Drills

WOD:
For Time...
10-9-8-7-6-5-4-3-2-1 Reps
Toes to Bar http://gymnasticswod.com/content/toes-bar-kip
Bar Dips http://gymnasticswod.com/content/dip

Post:
15 Min. L-Hang Progressions (Band) and Mobility
10 Min. Bike

Matt B: 8:13

Walk Under The Ladder

Pre:
MWOD http://www.youtube.com/watch?v=LOXHvAb_s3s&feature=player_embedded
Burgener Warm-Up
10 min. practice form for the following movements....

WOD:
20 Min. AMRAP of...
10 Reps 45lbs Sumo Deadlift High Pull, 3 Reps Burpee Pull-Up, 3 Reps 95lbs PP or PJ
20 Reps 45lbs Sumo Deadlift High Pull, 6 Reps Burpee Pull-Up, 6 Reps 95lbs PP or PJ
30 Reps 45lbs Sumo Deadlift High Pull, 9 Reps Burpee Pull-Up, 9 Reps 95lbs PP or PJ
40 Reps 45lbs Sumo Deadlift High Pull, 12 Reps Burpee Pull-Up, 12 Reps 95lbs PP or PJ
50 Reps 45lbs Sumo Deadlift High Pull, 15 Reps Burpee Pull-Up, 15 Reps 95lbs PP or PJ
and keep going up until time is done, post total reps for score.

Post:
4 Min. Shoulder Mobility
3 Min. work on Middle Split
2 Min. each side work on Side Split

Matt B: 308 Reps

Clean House

Pre:
10-15 Min. MWOD
10-15 Min. Dynamic Warm-Up/ Work Up to 75% Clean

WOD:
7 Rounds for time:
3 Reps @ Bodyweight Squat Clean
4 Handstand Push-Ups

5 min. Later...
50 50lbs Thrusters for time

Post:
2 Circuits of...
15 Prone Cobra to Overhead
20 Single Leg Deadlifts
15 Sit-Up to Pike (Alternate Left-Middle-Right)

5 Min. Heel Chord and Tricep  Barbell Smash

Matt B:
8:52  w/78.3 KG (172 lbs) Squat Cleans/ HSPU Head to Floor.
1:53  50 Thrusters

Egg Beater

Pre:
10 Min. Mobility WOD
10 Min. Pose Drills

WOD:
5 Rounds of...
3 Min. AMRAP
4 100ft. Shuttle Sprints
40 Double Unders
Rest 1 minute in between rounds
Post each round

Post:
10 Min: 15 Supermans/ 5 Max Time Handstand holds/ 10 Turkish Get-Up 15lbs
10 Min. MWOD/ Flexibility

Matt B:
Rd. 1-2 Rounds 4- 100ft. Sprints
Rd. 2-2 Rounds 2- 100ft. Sprints
Rd. 3-2 Rounds 3.5 100ft. Sprints
Rd. 4-2 Rounds 2- 100ft. Sprints
Rd. 5-2 Rounds 3.5 100ft. Sprints