Alotalunges

Pre:
10 Min. MWOD

WOD:
For Time:
400M Walking Lunges (Knee gently kisses ground each rep)

Post:
10 Min. MWOD

Matt B:10:49

Kind of a Fran Ladder

Pre:
10 min. Trigger Point Mash/Hip Mobility Complex
10 min. Burgener Warm-Up/ Pass Throughs/ Some Push Press, Jerks, and Front Squats at 105lbs.

WOD:
7 min. of....
3 115lbs Thruster
3 Pull-Ups (used a ledge, check pic)
6 115lbs Thruster
6 Pull-Ups
9 115lbs Thruster
9 Pull-Ups
12 115lbs Thruster
12 Pull-Ups
etc.

Post:
4 Min. Skill-Tabata Switch offs of 1L Hand Stand Kips w/ Pose Drill. 2 min. Bottom of Squat
10 min. Shoulder Mobility w/ Band and Lumbar flexibility work

Matt B: 69 Reps

Pose w/ Pistol

Pre:
10 min. Grind nasty bits w/ Trigger Point
10 min. Pose Drills and Hip Mobility

WOD:
For Time...
Buy In w/ 12 Toes to Bar
then 3 Rounds of...
400m Run
28 Pistols
Cash Out w/ 12 Toes to Bar

Post:
10 min. Alt. 1 arm hang, GHD Sit-Ups, Handstand Walks, Forward Rolls
10 min. Mobility-Shoulders, Hamstrings and Calves

Matt B: 10:22 (400m was not exact...could have been a little less or more but next time I do this WOD I will use the same reference points)

Mr. Clean

Pre:
10 Min. Foam Roll Tack and Floss
10 Min. Dynamic Prep (Burgener Warm-Up, Hollow Rocks, Walking Lunges, MB Cleans, Run around w/ MB, Practice Jumping and Landing w/focus on foot)

WOD:
20 min. AMRAP...
10 Power Cleans @135 lbs
10 Wall Balls @20lbs 10 ft. Target
10 Box Jumps @20 inches

Post:
10 min. Skills (1 leg Handstand Kips, Hollow Body Contractions w/ 135lbs in racked Position, Hang Out in Bottom Position of Squat no weight)
10 min. Mobilize (Heel Chord Smash, Shoulder Press no weight w/ lumbar against wall in Hollow Pos.)

Matt B: 6 Rounds and 10 Power Cleans

Down and Up

Pre:
MWOD
Pose Drills/Light Running
Some KB work
10 Muscle-Ups

WOD:
3x 60 sec. of max Burpees w/ 30sec. rest
Rest 5 min.
JT
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Post:
Heel Chord and Tricep Smashing
Foam Roll

Matt B:
21-19-17 Burpees
Stopped in the 3rd round during HSPU's around the 4th rep, my shoulders and triceps were so shot I couldn't even kip up on the HSPU.  Shouldn't of rocked the Burpees and Muscle-Ups before.

WOD 12.4

Pre:
15 minutes of MWOD-Hips/Shoulders
2 Muscle Ups
10 Double Unders
5 Wall Balls

WOD:
12 Min. AMRAP
150 Wall Balls @20lbs w/ 10 ft target
90 Double Unders
30 Muscle-Ups

Post:
Some Ring Work
Tricep and Heel Chord Smash
Ice and Foam Roll

Matt B: 0 Rds 150 Wall Balls 90 Double Unders 11 Muscle-Ups (251 reps)

sCORE when your sore

Pre:
MWOD
Burgener Warm-UP
Skill Transfer


WOD:
5 min. Practice L-Hang
Then

Accumulate 2 min in each of the following...

Hollow Body (using the same variation)

Bridge-Up

Plank

Record # of attempts to reach 2 min.

4 min. of Side Split..2 min. each side

4 min. of Couch Stretch...2 min. each side


Post:
Foam Roll 
Ice


Matt B: Hollow-5 tries to reach 2 min.
            Bridge -1st try (held for 2)
            Plank   -1st try (struggle)

Clan in The Front

Pre:
http://www.youtube.com/watch?v=KxKXpJVxxXo

WOD:
21-15-9
Front Squat 135lbs
Burpees

Post:
Fetal...
10 min.
Pose Drill w/ Jump Rope 20-30 Reps
Practice Jumping and Landing Box Jumps 10 Reps
Handstands

5-10 min.
Superman Rocks 10 Reps
Hollow Body Hold
Hamstring Contract Release stretch

5 min.
TFL and Heel Chord Barbell Smash

Matt B: 9:26

Big Burner!!

Pre:
MWOD
15 min. Bike
1 Pose Drill 5x mixing in Handstands
Shoulder Circles
Leg Swings

WOD:
"Murph"
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile
You can partition Pull-Ups, Push-Ups and Squats however you like, but you must run the mile first then complete the 600 reps and then the other mile.
Murph is a Crossfit Hero Workout named after fallen soldier Michael Murphy.  We celebrate his memory with this Workout.

Post:
Walk at a snail's pace
15 min. Bike Ride
Contract release stretches

Matt B: 40:22  Almost quit halfway-didn't pace very well.  PR (personal record)-37:04

Relieve Stress w/ The Press

Pre:
MWOD 10 min.
Burgener Warm-Up
Snatch Practice 10 min.

WOD:
3-3-3-3-3 Shoulder Press (No PP or PJ)

5min. Break

3 Rounds of...
50 50lbs Sumo Deadlift High Pull or 500m Row
20 GHD Sit-Ups

Post:
Smash Heel Chord
Foam Roll

Matt B:
115lbs-125lbs-135lbs-135lbs (2)-135lbs (1)
9:19

Squat and/or Die AGAIN

Pre:
MWOD for 10-15 min.
Burgener Complex
Skill Transfer stuff

WOD:

20 Min. AMRAP

5 Overhead Squats @105lbs

20 Double Unders

@10 min. stop what your doing and do max amount of quality push-ups

@20 min. match your amount of push-ups
Compare w/ Jan. 20th


Post:
3 Rounds of
25 Pose Running Drill w/ jumprope
20 Deep Side Lunge (foot straight, knee out, 10 e. leg
5 Handstand Attempts
Then...
Hamstring Tack and Floss (Barbell)
Heel Chord Tack and Floss (Barbell)

Matt B: 11 Rounds 5 OVHS 12 DU-22 Push-ups

Skill/Rest

Pre:
Foam Rolled tight spots (Tack and floss-MWOD style) 2 seperate times 9am, 230p.m 10 min. each
Couch Stretch
Heel Chord Mobility
15 min. Bike Ride
2 pose drills 3 sets of each

WOD:
Run....
2 min. on
1 min. off x6

Post:
Practice gymnastics 20 min.
Bike 15 min.
Ice problem areas

Bottoms Up

Pre:
Heel Chord Distraction
Foam Roll-Back
Rack Position Stretch w/band
Foam Roll-Hip Flexor/Hamstring
MB Clean @20lbs 2x 20
Skill Transfer Exercises (8.3 kg Bar)
Sh. Circles (hollow body focus)
10 Handstand against wall

WOD:
Test...
5-5-5-5-5 Squat Clean (Full) @ 135lbs w/ 60 sec. rest between sets
5 min. break
For Time
30-25-20-15-10-5 reps
Wall Balls 20lbs 10ft. Target
Supermans

Post:
Mobility/Flexibility Cooldown 10 min.
Ex. 2 Prisoner Squats 2 Walking Lunges 2 Shoulder Press (no weight) x5
Hand Walkouts x10
Straight Leg Deadlifts  (no weight, back straight)
Supine Hamstring Stretch w/contract-release 3-on/3off

Matt B:
Test-Pass
8:32

Pull-Up Ladder

Pre:
Foam Roll 10 min.
Bike Ride 10 min. (Easy)
Bike 1600m for time
Shoulder MWOD
P-Bar Swinging Dips 3 sets of 5
Practice Jumping and Landing
10 Power Snatch 65 ish lbs
Hollow Rocks 2 sets of 15

WOD:
With a running clock perform one Pull-Up the first minute, two Pull-Ups the second minute, .....10 Pull-Ups in the 10th minute etc.  Go until you are unable to complete required amount of Pull-Ups in x minute.  The standard for the Pull-Up is arm needs to be extended in bottom position and chin over bar in top position.

Post:
Good Mornings 45ish Bar 12 reps
Back Squats (Same)
Bike 15 min.

Matt B:
1600m bike-3:23
14 Rounds 10 Pull-Ups -122 total
 Not a PR but a good day/workout

5 Boroughs of Death

Pre:
MWOD of your disliking
Burgener Warm-Up
Light Reps of the exercises that follow...

WOD:
3 Rounds of....
5 ft. Broad Jump-for 60 sec.
115lbs. Thruster-for 60 sec.
Burpees-for 60 sec.
115lbs Sumo Deadlift High Pull- for 60 sec.
Walking Lunges w/ 10 kg Overhead- for 60 sec.
Rest 60 sec.
I programmed an additional 5 sec. after each 60 sec. to record my reps or wipe sweat of the bar.  I will just make sure next time that I do the same thing.
To calculate your score you take the worst round for each exercise and add them together.  (Check mine out if your confused)

Post:
Mobility Work/ Cool down
Barbell Smash

Matt B.
5ft. BJ 25-23-20
Thruster 9-9-9
Burpees 15-14-13
SDHP 12-12-12
Ovhd Lunge 21-18-16


Total-70

800m-30 HSPU-800m

Pre:

Heel Chord Prep

Leg Swings all directions 15 reps per leg

2 Pose Drills 3x

WOD:

For Time:

Run 800m

30 Handstand Push-Ups 

Run 800m

Post:

Practice Bar Pullover

Work on flexibilty (K-star's stuff) 10 min.

Matt B: 10:01 Head to ground on HSPUs with feet supported by tree

Pushing Annie

Pre:
Heel chord Distraction
Hamstring Mobility
Shoulder Circles
3.5 Min. Amrap Burpees

WOD:
50-40-30-20-10
Double Unders
Sit-Ups (Abmat/Feet Unanchored/Arms secure across chest)
Push-Ups (Chest to ground-arm lock out)

Post:
Ice Bath (Problem Area)
Foam Roll

Matt B:
55 Burpees
WOD: 13:39

Dia Do Urso

Pre:
Foam Roll-Shoulder blades, lats, calf
Mobility Wod-http://www.mobilitywod.com/2012/02/athletes-rom-full-posterior-chain-are-you-dysnormal.html
Shoulder Circles
10 Handstand attempts
20 Hollow Rocks
Std. L-Sit Progressions
Sots Press (Bar) 8.3kg 12reps

WOD 1:
5 Rounds of Bear Complex with a 15 min. timecap
Bear Complex is 7 reps of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
These 5 exercises make 1 rep...7 reps is one complex.
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
Use a weight around 60-70% of Shoulder Press.

WOD 2:
For Time:
300 ft. Bear Crawl
30 Sumo Deadlift High Pulls @20kg
200 ft. Bear Crawl
20 Sumo Deadlift High Pulls @20kg
100 ft. Bear Crawl
10 Sumo Deadlift High Pulls @20kg

Post:
10 min. flexibility work

Matt B:
WOD 1: Time capped@115lbs for all rounds- 3 Bear Complexes and 4 Reps... Total Reps=25
WOD 2: 5:27

Boxed Up

Pre:
Mobility: Shoulders/Hips/Ankles
Monkey Bars
5 min. Practice Jumping Bar Muscle Up

WOD:
10 min. AMRAP...
1 Deadhang Pull-Up
20 24' Box Jumps
2 Deadhang Pull-Ups
20 24' Box Jumps
3 Deadhang Pull-Ups
20 24' Box Jumps
(Continue sequence for 10 min.)

Post:
Foam Roll/ Hamstring Mobility

Matt B:
7 Rounds and 5 DH Pull-ups

Midline Punishment

Pre:
MWOD of your choice
Leg Swings all directions 15 reps each (high,straight, point toe)
10 Squat Snatch (light)
10 Double Unders
30 Air Squats

WOD 1:
50 Front Squats @105lbs
100 Sit-Ups (Ab Mat-arm swing allowed)
150 Double Unders

5 min. rest

WOD 2:
400m (12x100ft) Farmers Walk 20kg in each hand
Every drop 7 Burpees

Post:
Pool/Antartica

Matt B:
WOD 1: 9:13
WOD 2: 5:37 21 burpees (3 Drops)

Hollow does it

Pre:
Shoulder Mobility
Arm Swings (1 min. all directions each arm)
Air Squats
Climb Tree Hang Rings

WOD:
20 min. AMRAP...
5 Muscle-Ups
10 Pistols (Alternate 5 each leg)
15 5 ft. Broad Jumps

Post:
Mobility/Foam Roll

Matt B:
7 Rounds 5 M.U. 10 pistols 2 Broad Jumps

Modified Snatch Ladder

Pre:
http://www.mobilitywod.com/2012/03/open-wod-12-2-movement-prep-and-mechanics.html
Burgener Warm-Up 35lbs
30 SDHP
30 Super-man Hollow Rocks
30 Hollow Rocks

WOD 1:
10 min. AMRAP...
30 Snatch @105lbs then
30 Snatch @135lbs then (jk thats it)

WOD 2:
For Time...
7 Ovhd. Squats @105lbs
100m Run (3x33m shuffle)
12 Handstand Push-Up
100m Run
7 Squat Cleans @105lbs
100m Run
7 Squat Cleans @105lbs
100m Run
12 Handstand Push-Ups
100m Run
7 Ovhd Squats @105lbs

Post:
Heel Chord Mash
Hamstring Roll
Ice Pack to Back

Matt B:
WOD 1.  31 Reps.... 1 for 3 on the 135lbs (1st attempt at 135 snatch)
WOD 2.  12:17

BTW Snatches in this workout are ground to overhead, squat snatch is not required.
These are advanced wods, please modify to your physical and psychological limitations.