Tuesday, July 31, 2012


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

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

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

Monday, July 30, 2012

Agony @150

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...

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

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

Sunday, July 29, 2012


10 min. MWOD
10 min. Gymnastics work

5-5-5 Band Muscle Up/Pull-Up

Tabata Squat...200m Run
Post lowest round

10 min.
Headstand holds
Bottom Position

Matt B: 16
Flora B: 8

Friday, July 27, 2012

Clean Doubles

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

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
for 8 min.
even minutes perform 2 Turkish Get-Ups @16kg
odd minutes perform max rep double unders
score DUs each round or total

10 min. mobility/ light movements

Matt B:
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

Thursday, July 26, 2012

The Meltdown

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.

3-3-3 Snatch Grip High Pull
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

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:
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.

Wednesday, July 25, 2012

Burpee MUs

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

5 min. AMRAP
Burpee Muscle-Ups

10 min. Shoulder flexibility

Matt B: 15 reps...wind issue

Tuesday, July 24, 2012


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

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

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

Monday, July 23, 2012

Front Squat Fight For The Finish

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

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

5 min. work hip flexibility
5 min. work shoulder flexibility

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

Sunday, July 22, 2012

Long Trail Interval

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

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

10 min. recovery jog and swim

Matt B: 52 Push-Ups

Friday, July 20, 2012

2 on 2 BUDDY WOD

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.

10 min. MWOD

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

Thursday, July 19, 2012

Double Clean Up


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

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)

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

Matt B:
5 Rounds even

Wednesday, July 18, 2012

Tend to the Bar

10 min. MWOD

10 Min. Practice High Bar Gymnastic Skills

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

10 min. MWOD

Matt B: Old man soar after yesterday

Tuesday, July 17, 2012

7.5 Tons

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

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)

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

Monday, July 16, 2012

In House Dois

15 min. MWOD/ Voodoo floss
Burgener Warm-Up

3 Rounds for time:
20 Burpees
20 Inverted Burpees

Max Plank Hold
10 Min. MWOD

Matt B: 11:25

Sunday, July 15, 2012

Squatter's Delight

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)

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

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

Friday, July 13, 2012

The Return

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

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.

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

10 min. MWOD

Matt B:  14kg 23 reps