Fly Away

Pre:
10 min. Myofascial Release
10 min. MWOD

WOD:
5-5-5-5-5
Bar Muscle-Up w/band

Post:
10 min. MWOD

Going to United States tonight for vacation therefore I will not be posting workouts.  I will be back in two weeks :)

Street Sweeper

Pre:
Burgener Warm-Up (PVC)
10 min. MWOD
Burgener Warm-Up (PVC)
10 min. practice: Pose drill, Handstand Push-Up w/ kip, SL Double Unders

WOD:
2-2-2-2-2
Squat Snatch

20 min. AMRAP
20 Double Unders
15 Wallballs 20lbs 10 ft. Target
3 Ground to Overhead @52.3kg/115lbs

Post:
2 Rds. of 3 Wallwalk-ups, 20 Walking Lunges (backwards), 10 Hollow Body Rollovers
5 min. Split progressions

Matt B:
32.3kg-42.3kg-52.3-62.3(1F)-62.3(1F)
AMRAP-10 Rounds 20DU, 12 Wallballs..412 Reps

Monday Musk

Pre:
10 min. MWOD
2 Rds. 15 MB Cleans-15 Box Jumps-20 P-Bar Swings-15 Arm Circles

WOD:
100 Squats
3 Muscle-Ups
75 Squats
6 Muscle-Ups
50 Squats
9 Muscle-Ups

Post:
3 x 5 L-Pull-Ups w/ band
10 min. MWOD

Matt B-13:03

Hate Train

Pre:
2 Rounds of 20 Walking Lunges-50 Double Unders-25 Grasshoppers
10 min. MWOD

WOD:
3-2-1 Shoulder Press

12 min. AMRAP
6 Push Press or Push Jerk @68.3kg/150lbs (Rack to Overhead)
6 Hang Squat Cleans @68.3 kg/150 lbs
24 Sit-Ups (arm usage allowed)

Post:
2 Rounds of 20 Side Lunges (10 each leg)-200m Run backwards-25 Tricep Dips
5 min. SMR (lacrosse balls)

Matt B:
48.3kg-62.3kg-68.3kg(F)
3 Rounds, 6PJ, 6HSC, 14 Sit-Ups

Winter Beach Bums

Pre:
5 min. Band Mobility
2 Rds 50 Double Unders/ 20 KB Swings 16kg/ 7 KB Ovhd Sq. 7 (each side)
10 min. Practice technique Bar Muscle-Ups w/ band and Butterfly Pull-Ups

WOD:
For 20 min.
Odd Minutes-20 KB Snatch @16kg (ten each arm, not full squat snatch)
Even Minutes-5 Front Squat @60kg?? maybe more (Tire barbell Arpoador)

then...
3 400m Runs for time
2 min. rest between each

Post:
5 min. practice gymnastics positions
3 min. Bottom of Squat
2 min. each heel chords barbell smash
2 min. shoulder mobility

Matt B:
Started easy got tough towards end, solid friday
1-1:32
2-1:25
3-1:23

Death by Pistol

Less than a week brother!!

Pre:
10 min. MWOD
Burgener Warm-Up
4 Sets Floor Wipers 18 kg (1st time)

WOD:
On the 1st min. do 1 Pistol each leg, the 2nd min. 2 Pistols each leg, 3 rd min. 3 Pistols each leg (6total)......until you cannot complete the required # of reps.
Post minute of failure, total reps

Post:
10 min. heel chord/ ankle mobility

Matt B: 11th minute-120 Pistols

Burp McGirt

Pre:
Burgener Warm-Up- Leg Swings- PVC Mobility/ Transfer
3 Min. each leg Couch stretch

WOD:
7 min. AMRAP Burpees (touch a target 6 inches above max reach each rep)

Post:
7 min. practice Backward Roll
10 min. split progressions

Matt B:
112 Burpees

CJ 6x1

Pre:
150 Double Unders
10 min. Foam Roll
Shoulder MWOD (Front Rack)
Burgener Warm-Up
2 Rds (Quality): 15 Hollow Rocks, 15 Superman Rocks, 3 Sq. Clean and Jerk @62.3kg

WOD:
1-1-1-1-1-1
Clean and Jerk (Sq. Clean-Split Jerk)
Rest as needed
then...For Time:
15-12-9
V-Ups
Box Jumps 20-24 (Only have 20' @MCB arena)
Ovhd Squats 32.3 kg/ 65lbs

Post:
2 Rds. 10 Handstand Kick-ups, 15 Band Good Mornings, 2:30 min. bottom position

Matt B:
68.3 kg, 72.3kg, 82.3kg, 88.3kg, 92.3 kg, 92.3kg (Ran out of weight :)
5:18

http://socialcam.com/v/XhoRdSkV?autostart=true&fs=email&fsk=X7Zebm1b

Skid Row

AM:
10 min. MWOD
15 min. practice: Butterfly Kip and L-Sit
5 min. MWOD

Check this out- https://www.youtube.com/watch?v=UabNwmk0oUM&feature=related

I keep at least a 3 hr window between workouts when doing 2 sessions

PM:
10 min. Trigger Point
Burgener Warm-Up
20 50lbs Hang Power Clean (rest 1 min.)
20 50lbs Hang Power Snatch (rest 1 min.)
20 50lbs Thrusters

WOD:
5 Rds of 3 min. Intervals
75 Sumo Deadlift High Pull @22.3kg/50lbs
Max Hand Release Push-Up w/ rest of 3 min.
Rest 1 min.
Post each round

Post:
2 Rds:
50 ft. Duck Walk
50 reps jump rope pose drill
25 Superman Rocks
20 Scorpions

2 min. Barbell quad smash each leg
2 min. in bottom of squat

Matt B: 20 PU-18PU-20PU-10PU-17PU Total 85 Hr Push-Ups

PS-Sumo Deadlift High Pulls w/ 45lbs are the sub for a C2 Rower, here is the breakdown...
50 SDHP=500m Row
100 SDHP=1000m Row
200 SDHP=2000m Row

Salmon

Pre:
10 min. Mobility
Burgener Warm-Up
50 SDHP @20kg


WOD:
Snatch Balance 5-5-3-3-1-1-1
then...
For time:
7 reps Bear Complex @115lbs
50 Double Unders
5 reps Bear Complex @135lbs
50 Double Unders
3 Reps Bear Complex @155lbs
50 Double Unders

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in   contact with the BB as long as it is off the ground.

WOD courtesy of crossfit brigade

Post: 2 rounds-1 min. hold bottom of a squat-1 min. handstand hold

10 min. MWOD

Matt B: 28.3 kg-38.3 kg- 48.3 kg- 52.3kg-62.3 kg- 68.3 kg- 72.3 kg

10:45

Breadbowl

Dedicated to my sis Allison Happy B-Day!! Parabens
ps you have to do a modification of this when I arrive in US.

Pre:
10 min. MWOD
Burgener Warm-Up

WOD:
Work up to 1 RM Snatch in 15 min.

15 min. AMRAP
5 Burpee Broad Jumps (5 ft.)
10 Wallballs 20lbs ball 10 ft. target
15 Ovhd Lunges 45lbs plate (knee gently kisses ground)

Post:
3x 10 Shoulder Press 60ish lbs (2 min. btween)
3x 20 Wtd. Sit-Up 20lbs (2 min. btween)
10 min. MWOD

Matt B. Snatch 62.3kg....7 Rounds 5 BBJ, 10WB

Act Rill

Pre:
10 min. myofascial release w/ 2 lacrosse balls taped together
10 min. in bottom of squat
Burgener Warm-Up (PVC)

WOD:
For Quality...
15 attempts of Hand and/or Headstand holds (use wall if necessary)
In between each round do 10 Hollow Rocks

Post:
2 min. Split progression
2 min. Middle Split progression each side
2 min. Hip mobility each side

Beefcake

Pre:
10 min. MWOD
2 Rounds of practice Muscle Up Progressions- Burgener Warm-Up w/ 22.3kg-25 SDHPs w/22.3kg

WOD:
For Time...
21 Squat Cleans @52.3kg /115lbs
21 Push Press or Push Jerk @52.3kg/115lbs
3 Muscle-Ups
15 Squat Cleans @52.3kg /115lbs

15 Push Press or Push Jerk @52.3kg/115lbs

3 Muscle-Ups

9 Squat Cleans @52.3kg /115lbs

9 Push Press or Push Jerk @52.3kg/115lbs

3 Muscle-Ups

Post:

10 min. Practice Handstands

10 min. MWOD

Matt B: 16:13

Main Site Fun

Pre:
10 min. Pose Drill
10 min. MWOD

WOD:
For Time:
Run 1600m
150 Double Unders
50 Burpees
Run 800m
100 Double Unders
35 Burpees
Run 400m
50 Double Unders
20 Burpees

Post:
10 min. practice Bar Muscle-Up w/ jump
10 min. smash heel chords and stretch

Matt B:
28:47

Poundage

Pre:
10 min. MWOD
10 min. Practice Butterfly Kip Pull-Up

WOD:
Using any combination of reps and weight rack up as much pounds/ kilos in 6 min. with a Hang Power Clean.  Post sets and total.

Post:
10 min. MWOD

Matt B:
48.3 kg- 10 reps= 483kg
68.3 kg- 10 reps= 683 kg
78.3 kg- 4 reps= 313.2kg
68.3 kg- 5 reps= 341.5kg
62.3 kg- 5 reps= 311.5kg
Total=2,132.2 kg/ 4,690.84 lbs

Squatterhouse

Pre: 10 min Mwod
2 rds: 25 SDHP-12 Sit-up to Pike-20 Squats

WOD: Front Squat 3-3-3-3-3-3-3
Then...
100 Sdhp @50lbs
50 Thrusters @50lbs
30 Sit-Ups (arms ok)

Post:
MWOD/ Sauna

Matt B: 62,3kg-72,3kg-78,3kg-82,3kg-88,3kg fail on clean-88,3kg-92,3kg fail on clean
7:18

'Hope"

Pre:
10 min. MWOD
10 min. work on the technique each of the exercises below

WOD:
"Hope"
http://hope.crossfit.com/
http://media.crossfit.com/cf-video/CFforHope_ScoreCard.pdf

3 Rounds of:
Burpees
75 lbs Power Snatch
Box Jump 24'
75 lbs Thruster
Chest to Bar Pull-Ups
One minute Rest

Post:
10 min. practice gymnastics
10 min. MWOD

Matt B: 229 Reps

Test-Retest

If you don't know...
http://www.mobilitywod.com/
gymnasticswod.com/

Test: Hold Bridge-Up
10-15 min. of 2 shoulder mobility wods
Retest: Hold Bridge-Up

15 min. Practice gymnastic skill

Matt B: attempt 1=1:50
            attempt 2=2:50

Bottomed Out

Pre:
10 min. MWOD
Burgener Warm-Up
2 Rds-15 Fingertip Push-Ups-25 Supermans-Pose Drill
5-5-5 Snatch Balance 70lbs

WOD:
15 min. AMRAP
21 Bottom to Bottom Squats
400m Run
7 Hang Squat Snatch 32kg/70lbs (Start from hang end w/ hip below knee crease with bar ovhd)

Post:
5 min. practice Ovhd Barbell Walk 115lbs
5 min. practice jumping and landing for snatch
10 min. MWOD

Matt B: 4 Rds. 21 Squats 200m


The snatch requires is high skill check out this site for help http://fitr.tv/blogs/fitr-tv?page=9

Here is an example of the tabata workout w/ Bottom to Bottom Squats.  If you are unfamiliar w/ them you can check out the exercise, also the video is pretty funny.http://www.youtube.com/watch?v=ku-eOGXScOQ

Flight Simulator

Pre:
10 min. 2 lacrosse balls (Myofascial release)
Burgener Warm-Up (PVC)
5 sets of 60 sec. on 30 sec. off SDHP w/ 30lbs KB
10 Deadhang Pull-Ups

WOD:
Wtd. Pull-Ups 1-1-1-1-1-1-1
then...
Double Under flight simulator
do 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 reps of Double Unders
All sets have to be completed unbroken.  For example if your are on the 35 rep set and you get caught up at 34 you must start the set over.  You must stop between each set.

Post:
Accumulate 30 reps of Hollow Body to V-Up and 3 Running Wall Muscle-Ups

Matt B:
20kg-22kg-24kg-25kg-27kg-27kg(F)-25kg (On ledge wt. in backpack)
8:59

Thrusta Thrust 2.0

Pre:
2 Rds: 10 Hand Walkouts/ 50 DU/ MB Clean Complex/ 2 min. Bottom of Squat
10 Reps 50% 3 RM Thruster

WOD:
3-3-3-3-3 Thruster
then...
Tabata Mix Up
MB Cleans 20lbs
Wtd Sit-Ups 20lbs
post lowest round

Post:
10 Min. Handstand practice
Leg Swings all directions

Matt B:
68.3 kg-72.3kg-78.3kg-82.3kg(F1)-78.3(F2)
MB Cleans-8
Wtd. Sit-Ups-9

Death by Diane

Pre:
10 min. Trigger Point (Myofascial release)
5 min. bottom position of a squat
Burgener Warm-Up (PVC)
2 Rds-15 Hollow Rocks/ 15 Superman Rocks/10 L-Sit Progression Leg Lifts (EL)
50 Sumo Dead Lift High Pulls @50lbs
10 Deadlifts @105lbs with mixed false grip
10 Deadlifts @78.3kg normal

WOD:
The first minute perform one Deadlift and one Handstand Push-Up, in the second minute two Deadlifts and two Handstand Push-Ups, in the third minute perform 3 Deadlifts and 3 HSPUs....until you cannot performed required reps in alloted time.  Diane prescribes 225lbs but I only have 205lbs at my house so I used 205lbs.

Post:
2 Rds-Accumulate 30 Sec. Chin over bar(ledge)/ 20 Unbroken 20' Box Jumps/ 12 45lbs 1Arm 1Leg Bent Over Row.
10 min. Band Mobility

Matt B: 8 rounds completed, Total Reps-85