Sunday, September 30, 2012

"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

Friday, September 28, 2012

"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


Thursday, September 27, 2012

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

Wednesday, September 26, 2012

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




Tuesday, September 25, 2012

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

Monday, September 24, 2012

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)


Saturday, September 22, 2012

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

Friday, September 21, 2012

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

Thursday, September 20, 2012

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.)

video

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

Wednesday, September 19, 2012

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

Tuesday, September 18, 2012

"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

Monday, September 17, 2012

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

Friday, September 14, 2012

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


Thursday, September 13, 2012

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

Wednesday, September 12, 2012

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

Tuesday, September 11, 2012

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, September 10, 2012

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



Sunday, September 9, 2012

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

Saturday, September 8, 2012

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.

Thursday, September 6, 2012

"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

Wednesday, September 5, 2012

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

Tuesday, September 4, 2012

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

Monday, September 3, 2012

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