Thursday, May 31, 2012


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

5-5-5 Wtd. Pistols Consecutive
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

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

Wednesday, May 30, 2012


10 min. MWOD

30 min. practice gymnastics

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 :)

Tuesday, May 29, 2012

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.  

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

"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.

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

Monday, May 28, 2012

Memorial Day Double

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

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

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

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:

Saturday, May 26, 2012

Memorial Metcon

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

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

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

Matt B:
8 Rounds 7 Burpees 1 OVHD Lunge

Friday, May 25, 2012


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

10 Min. AMRAP
50 Hollow Rocks
50 Hand Release Push-Ups
5 min. later


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

Thursday, May 24, 2012

Start Frontin'

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

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

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.

Wednesday, May 23, 2012

10 Ben Franklins

10 min. Mobility WOD
10 min practice Jumpin Bar Muscle-Up/Pose Method running drills

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

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

Matt B: 15 seconds, 17 seconds

Tuesday, May 22, 2012


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)

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

2 min. hold Bridge-Up
2 min. work on Pike stretch
2 min. work on 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

Monday, May 21, 2012

Back From The Dead

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

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

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

Thursday, May 17, 2012

Main Site Fun

5 min. Hamstrings/Quads tack and floss w/ "the stick"
2 min. each leg Couch Stretch
2 circuits: 10 Dive Bomber Push-Ups/ 15 Sit-Ups to pike/ 25 SDHP w/ 50lbs

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

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

Matt B: 10:19

Wednesday, May 16, 2012


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

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

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

Tuesday, May 15, 2012


MWOD 10 Min.
Burgener Warm-Up
10 Min. Circuit 20 Wallballs/ 40 Double Unders/ 10 Bentover Scaption (2kg)

Strict Shoulder Press (No hips allowed) 1-1-1-1-1
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)

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

Monday, May 14, 2012

House Cleaning

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

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)

10 Min. work flexibilty

Matt B: 11:52 (PR) 

Friday, May 11, 2012

The Long Box Jump Goodnight

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

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

5 min. Middle Split
5 min. Shoulder Mobility

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

Thursday, May 10, 2012


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

30 Reps for time of Clean and Jerk (Ground to Overhead)

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

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

Wednesday, May 9, 2012

Humble Pie

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

20 Min. mais repetições que possíveis de...
5 Muscle-Ups-
10 Pistols -
15 5ft. Broad Jumps-

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.

Tuesday, May 8, 2012

Snatch and GO

10 min. MWOD Heel chord/ shoulder blades
10 min. Practice Double Unders/ Burgener Warm-Up
Burgener Warm-Up...

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.. (awesome)
This exercise is advanced, you need to practice with very light weights like a PVC pipe.  The CrossFit Journal will help

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

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

Matt B:
60kg Ovhd Squat-5 reps

Monday, May 7, 2012

No Holds Barred

10 Min. Bike
10 Min. Mobility/ Pose Drills

For Time...
10-9-8-7-6-5-4-3-2-1 Reps
Toes to Bar
Bar Dips

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

Matt B: 8:13

Friday, May 4, 2012

Walk Under The Ladder

Burgener Warm-Up
10 min. practice form for the following movements....

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.

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

Matt B: 308 Reps

Thursday, May 3, 2012

Clean House

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

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

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

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

Wednesday, May 2, 2012

Egg Beater

10 Min. Mobility WOD
10 Min. Pose Drills

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

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