E-Town Represent

Pre:
MWOD-Hips/Shoulders
Technique-Support Pos,-Dip/Pull-Ups

WOD:
Team of 3
For Time:
120 KB Swings-53lbs/15lbs
120 Walking Lunges OH MB @20lbs
120 Dips (Bar)
(20 rep split)

Post:
MWOD/ coconut water

Matt-Ashley-Woody: 17:16

E-town Rio Connect!!

30-30

Pre:
MWOD: Shoulder
On the minute...10 T Push-Ups/10 Squats
3x10 Toes to Bar

WOD:
30 min. Technique
Snatch (Burgener Warm-Up/Stop Snatch/ Drop Snatch)
then...
5 Rounds:
30 sec. AMRAP Burpee Box Jumps @20'
30 sec. off

Post:
MWOD Band Resistance:Hip
5 min. work Middle Split

Matt: BBJ 9-9-9-9-9

Da Bearz

Pre:
10 min MWOD-Quad Shoulder
10 min. Clean Technique
Warm-Up sets of Bear Complex

WOD:
Bear Complex 2-2-2-2-2
rest as needed
Bear Complex: Power Clean-Front Squat-Push Press-Back Squat-Push Press (from back rack)
re-grip allowed

Post:
15 Hand Walk-Outs
20 Dead-Bugs (10 each side)
500ft 20kg OH Walk

Matt: 78,3kg-82,3kg-84,kg(F1)-84,3kg-86,3kg(F1)

Satuday Snatch Complex

Pre:
MWOD 10 min.
Snatch technique 20 min.

WOD:
5xSnatch Complex (Power Snatch-Hang Squat Snatch-Squat Snatch-2 Overhead Squats)

Post:
Handstand variations 20 min.
Shoulder MWOD 5 min.

Matt-48.3kg-52.3kg-52.3kg-54.3kg-54.3kg

"Jackie"

Pre:
MWOD Shoulders/Hips/Hams
Warm-Up Sets of WOD exercises

WOD:
5-5-5-5-5 Wtd. Dips (P-Bar)
then...
100 Sumo Dead Lift High Pulls @24kg
50 Thrusters @24kg
30 Pull-Ups

Post:
500ft. OH walk @24kg

Matt:
Dips-15kg-20kg-23k-28kg-28kg
Jackie-9:44 (PR 6:48) *note to self, take a day off

Pusherman

Pre:
MWOD Shoulders (Band for OH pos)
MWOD Hips (Contract/Release)
Band Passthroughs and Pull-Aparts
Hip Swings
Warm-Up Sets and Technique for WOD exercises

WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Rest as needed

Post:
3x10 Barbell Roll-Outs
3x5 Negative Glute-Ham Raise (feet under loaded bar)
3x25 Hollow Rocks
MWOD Shoulders (band back pack for internal rotation)

Matt:
Press: 62.3kg-68.3kg-70.3kg(F)-70.3kg(F)-64.3kg
Push-Press: 72.3kg-74.3kg-78.3kg-82.3kg-84.3kg
Push-Jerk: 74.3kg-80.3kg-84.3kg-88.3kg(4)-86.3kg

Technical Foul

Pre:
Roll 10 min. (Trigger Point)
Voodoo Floss (achilles)
Mini WOD: For Time-3 Rds of 50 Unbroken Double Unders-2:16
2 Sets of 6 Reps TGU @24kg (alternating)

WOD:
http://www.labgym.com/videos/fitr-tv-how-to-warm-up-for-snatch-snatch-progression-part-1-technique-wod-snatch-position-stretches/

http://www.labgym.com/videos/fitr-tv-how-to-warm-up-for-snatch-snatch-progression-part-2-technique-wod-snatch-squatting-quad-progressions/

3x Back Squat 8-12 Reps @body weight

Post:
MWOD Couch Stretch 5 min.

Matt: BS-78.3kg 3x12 Reps

Park Pull-Ups Packed

Pre:
MWOD Shoulders/Ankles (Band)
L-Sits/Hand Walks P-Bar
Warm-Up sets of Pull-Ups

WOD:
Weighted Pull-Ups (Strict) 5-5-5-5-5
Rest as needed.
5- 10 sec. Chin Over Bar Hold @20kg
Rest 1 min. in between sets.
15 min. later
Pose Drills 15 min.
then....
Every 2 min. Complete;
4-100ft. Shuttle Sprints
15 KB Swings @24kg
for 5 complete sets.


Post:
10 Sit-Ups to Straddle
5 min. MWOD
Retest 10 Sit-Ups to Straddle
2 min. Bottom Position (contract-release)

Matt:
Pull-Ups- 10kg-12kg-12kg-15kg(4)-12kg(3)
MetCon- Every Round finished around 1:05-1:10

Queen B

Pre:
MWOD (Shoulders/Hips/Quads)
Clean Technique (1st Pull/Stop Cleans)
HSPU Technique (GWOD progression kipping HSPU)
Warm-Up Sets of WOD exercises

WOD:
Record each round (21/15/9)
21 Squat Cleans @62.3kg
21 Handstand Push-Ups
Rest 3 min.
15 Squat Cleans @62.3kg
15 Handstand Push-Ups
Rest 2 min.
9 Squat Cleans @62.3kg
9 Handstand Push-Ups

Post:
50 Hollow Rocks
25 Bridge Up Rocks
10 Sit-Up to Pike
Hamstring Band Resistance MWOD
Restest 10 Sit-Up to Pike

Matt B:
5:55-5:27-3:38

Challenge Begins

15/2
Muscle-Up Progressions/L-Sit Work

16/2
Front Squat 3-3-3-3-3-3-3-3 @80% 1RM
90.3kg (power clean 1st)

Starting this tomorrow  https://docs.google.com/document/d/1Uf6VARlyZkyk_j7T3wcUrwiNG9-hIn2skKlawxJ3gzQ/edit

Valentine Grind

Pre:
10 min. "Stick" and Trigger Point Roll
Voodoo Floss

WOD:
A. 15 min. Practice First Pull of Snatch/Burgener Warm-Up

B. 8-6-4-2-1 Bent Over Row

C. 13 min. AMRAP:
Buy In 1 Round only Max Pull-Ups (Deadhang)
2 Hang Power Snatches (around 70-75% 1 RM Snatch) @48.3kg
14 Kettlebell Swings @24kg
(The max set of Pull-Up is included in the 13 min. after completion do not do any more Pull-Ups only amrap the HPS and KBS)

Post:
2 Rds. good form
12 Side Step-Up to Balance (knees out)
12 KB Good Morning/St. Leg DL
10 Finger Tip Push-Ups
then...
10 min. MWOD (hip/ankle)

Matt:
B-48.3kg-58.3kg-66.3kg-72.3kg-78.3kg
C- 14 Pull-Ups (ledge) and 7 Rounds 2 HPS and 13 KBS

Carnaval WODs

Always Proper Prep and Cool Down

11/02/13
2 Rounds of:
2 min. Max Rep Muscle-Ups/ Jumping Pull-Ups (Rings)
2 min. Max Rep Burpees
2 min. Max Rep Pistols/ Walking Lunges (alt.)
2  min. Rest

Matt:
MU: 9/7
Burp: 31/26
Pistol: 35/31

Jill:
JPU: 43/46
Lunge: 43/36
Burp: 16/15

12/02/13
For Time:
21-15-9
V-Ups
Ring Push-Up (2 inches above floor)
after each round 50 Double Unders

Matt: 7:50

13/02/13
Overhead Squat 5-5-5-5-5 (moderate/climbing)
Press 3-3-3-3-3-3-3-3 80ish % 1 RM
Cash Out- 50 Wtd. Abmat Sit-Ups @24kg

Matt:
OHS: 48,3kg-54,3kg-58,3kg-62,3kg-66,3kg
Press: 58,3kg-58,3kg-58,3kg-58,3kg-58,3kg-60,3kg-60,3kg-60,3kg

PPP (Push Press Plethora)

Pre:
Shoulder Prep
Handstands
Ring Technique
MWOD it up
Practice WOD exercises

WOD:
For Time:
10 Muscle-Ups (Rings)
100 Push Press @34kg
1000m Row or 100 Sumo Deadlift High Pulls @22.3kg

Post:
Chill
Super Friend MWOD (shoulders)

Matt: 11:20
Sam: 12:04

Highlights: Matt 8 consecutive MUs and Sam 10 consecutive MUs nice going!!

Sweat The Technique

Pre:
10 min. "The Stick"

8 Rounds:
20 sec. Hollow Body Hold
10 sec. Rest
20 sec. Bridge Up Hold
10 sec. Rest

MWOD (shoulders/bottom position)
Burgener Warm-Up

WOD:
20 min. Snatch Work (Lighter and Fast)
http://fitr.tv/blogs/fitr-tv/6029346-stop-cleans-and-stop-snatches-mike-tells-us-how-to-drill-a-perfect-bar-path
then...
Pose Drills 2 drills x3 sets
5 Hill Sprints w/ 2 min. rest (w/ a drill in between)

Post:
800m Run (185ish cadence)
KB Smash (calves)
Split Work

"Cindy"

Pre:
10 min. MWOD (Hips/Shoulders)
15 min. Bike Ride
Practice L-Sits/Bottom of Dip/Kipping
Warm-Ups sets of WOD exercises

WOD:
"Cindy"
20 min. AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

"Cindy" is a benchmark Crossfit workout.

Post:
15 min. Bike Ride
10 min. MWOD shoulders

Matt:
21 Rounds 5 Pull-Ups, 10 Push-Ups, 4 Squats

Congrats B-more!!

Pre:

10 min. MWOD (Couch stretch/hamstring tack and floss)

On the minute for 5 min. 50 Double Unders

Burgener Warm-Up

2x20 Band Good Mornings

Warm-Up sets and technique work for WOD exercises

WOD:

Deadlift 3-3-3-3-3-3-3-3 

then...

For 10 minutes:

Even Minutes-7 Thrusters @48.3kg

Odd Minutes-11 Sumo Deadlift High Pulls @48.3kg

Post:

5x 200ft Farmer's Walk@ 2-20kg Plates

Matt:

DL: 134.3kg-134.3kg-136.3kg-136.3kg-140.3kg-142.3kg-142.3kg-142.3kg

Time For Some Rack-tion

Pre:
10 min. MWOD (Hips)
Accumulate 2 min. Hollow Body Position
5x8 Fingertip Push-Ups
Burgener Warm-Up
Skill Transfer
Warm-up and work technique on the Front Squat, Bar Over Burpee and V-Up

WOD:
5-5-5-5-5 Front Squat (Across) Used 75% of 1RM
rest as needed
then...
For Time:
10-9-8-7-6....1 Reps
V-Ups
Bar Over Burpees

Post:
5 min. Freestyle: Candlestick to Pistol to Handstand
5 min. Barbell Smash (Heel Chords)
5 min. Band Distraction (Shoulders)

Matt:
86.3kg no fails
8:05 (V-Ups not pretty)