Skills, Progressions, Goats

Pre:
15 min. Trigger Point

WOD:
1. Running Skills Week 3 http://www.youtube.com/watch?v=4QH22VJrU0k (courtesy of CF Endurance)

2. Rep Out:
3 min. max Toes To Bar..then immediately after
2 min. max Push-Ups..then immediately after
1 min. max Pull-Ups

3. 10 min. L-Sit/L-Hang/L-Hang Pull-Up progressions (green rogue band)

Post:
10 min. MWOD

Matt:
T-B=35 reps
Push-Up=57 reps
Pull-Up=17 reps

If You Build It...It Will Come

Pre:
10 min. MWOD
50 Hollow Rocks
50 Sumo Deadlift High Pulls @42.3kg
50 Superman Rocks
Burgener Warm-Up

WOD:
1. 15 min. to work up to heavy 1 rep Snatch Push Press to Overhead Squat
2. 15 min. to work up to heavy 1 rep Snatch Balance
Post heaviest loads

Post:
10 min. MWOD

Matt:
1 Snatch Push Press to 1 OHS-78.3kg
1 Snatch Balance-72.3kg

Bottom to Bottom 2

Pre:
10 min. MWOD
Running Skill Wk. 2 http://www.youtube.com/watch?v=T77QUCAE6ng
Practice a couple Squats (bottom to bottom style)

WOD:
Tabata Bottom to Bottom Squats (20 sec squatting/ 10 sec. hold in the bottom position 8 times)
Immediately after run 1 mile.
Post lowest Tabata round and mile time

Post:
15 min.
Bar Muscle-Ups and Mobility
(Working sets were 1 Bar MU w/ green rogue band and 2 Bar MUs w/out the band)

Matt: 14 and 7:20

Max U

Pre:
5 min. Stick (upper body)
5 min. Trigger Point (lower body)
Practice Double Unders

WOD:
1. AMRAP  2 min. Double Unders (as many reps as possible)

2. 5 Sets of Max Handstand Push-Up
rest as needed in between sets
kipping ok, but if feet touch the ground the set is done

3. AMRAP  2 min. Double Unders (as many reps as possible)

Post:
2 Rounds for quality:
15 Wall Squats (face the wall w/ feet as close as possible and squat knee below hip crease)
15 Leg Swings to the front (legs straight, point feet)
15 Leg Swings to the side (legs straight, point feet)

Matt:
1. 171 Reps
2. 16-11-10-11-12
3. 131 Reps

Bizarro DT

Pre:
Running Skill Wk. 2 http://www.youtube.com/watch?v=T77QUCAE6ng
On the min. for 6 min. 5 Pull-Ups (deadhang)
Burgener Warm-Up
30 PVC Sotts Press
Warm-Up sets with the exercises in WOD

WOD:
5 Rounds for time:
12 Squat Cleans @42.3kg
9 Hang Power Snatch @42.3kg
6 Overhead Squats @ 42.3kg

Post:
Accumulate 30 Pull-Ups (deadhang)
30 Band Pull-aparts

Matt: 17:28 (rough)

RING Ding Dong

Pre:
20 min. Bike (Low-Moderate)
10 min. MWOD
10 min. Ring Work

WOD:
15 min. AMRAP Burpee Muscle-Ups w/ a partner.
You do one then your partner does one...post Team Totals

Post:
3x5 Bar MU Green Rogue Band
20 min. Bike (Low-Moderate)

Matt and Sam: 81 reps

Thankful for WODs

Pre:
5 min. "The Stick" on legs
5 min. MWOD on wrists

WOD:
Running Skill Wk. 2 http://www.youtube.com/watch?v=T77QUCAE6ng
then....
11 min. AMRAP (as many reps as possible)
22 Burpees
22 Sumo Deadlift High Pull @22.3kg

Post:
2 Rounds:
15 Good Mornings @22.3kg
15 Overhead Squats @PVC (feet and hands together)
12 Barbell Rollouts

10 min. MWOD
Shoulder/ Hips (rogue band)
Heel Chords (Barbell Smash)

Matt: 5 Rounds 5 Burpees

Bar Skill

Pre:
http://www.youtube.com/watch?v=HgEgIGE2ZI8
Burgener Warm-Up
Skill Transfer Exercises

WOD:
1.  Work up to 1RM Squat Snatch

2.  6x1 Power Snatch 2 Snatch Balance @90% of 1RM (Sq. Snatch)

3.  6x2 Squat Cleans @90% 1RM Squat Clean

Rested 2 min. in between sets

Post:
http://www.youtube.com/watch?v=HgEgIGE2ZI8

Matt:
1. 64.3kg Snatch
2. 58.3kg P Snatch/ Sn. Balance
3. 88.3kg Clean

Running Skill

Pre:
10 min. "The Stick"

WOD:

For Technique, courtesy of Crossfit Endurance

http://www.endurancewod.com/blog/1/post/3

Post:
5 min. Bottom of Squat
2 min. Trigger Point t-spine

Matt-
Drills used:
Single Leg Pull
Wall Drill

Thoughts:
Noticed a diference from 20/11
Good Stuff

BS-52

Pre:
10 min. MWOD (ankle/t-spine)
2 Rounds: 50 Double Unders-25 Band Pull-Aparts-30 sec. Handstand Hold (against wall)
10 Front Squats @48.3kg (elbow hurt)

WOD:
For Time:
52 Back Squats @52.3kg
5 min. rest then...

On the min. for 15 min.
8 Hollow Rocks
8 Sit-Ups

Post:
5 min. work Pike stretch
5 min. Squat (bottom position)

Matt- 2:46

Tab Mix Up

Pre:
10 min. MWOD (shoulders/hips)
10 min. Work Snatch
Practice the following...

WOD:
8 Rds AMRAP:
20 sec. max rep Deadlifts @84.3kg
10 sec. rest
20 sec. max Box Jump 20' (make sure you extend/open the hip on the top of the box)
10 sec. rest

Post:
10 Dragon Flags
200 m Farmers Walk
30 Reverse grip PVC Passthroughs

5 min. work Middle Split.

Matt:
DL-65
BJ-82

Hell's Elbow Staph

Pre:
5 min. Hip MWOD
2 Rounds:
20 Plank w/ Hip Abduction (10 each side)
15 SL Hip Bridge
15 Sit-Up (Butterfly)

Practice a couple reps of the following...

WOD:
For Time:
100 Jumping Lunges (50 each leg)
100 Tuck Crunches
100 Pistols (50 each leg)

Post:
5 min. L-Sit Progressions
10 min. Split work

Matt: 14:45

Running Skill

Pre:
2 Rounds:
25 Air Squats
15  Side Leg Swings
15 Forward Leg Swings

WOD:
For Technique, courtesy of Crossfit Endurance

http://www.endurancewod.com/blog/1/post/3

Post:
10 min. trigger point

Drills used:
Jump Rope
Wall Drill

Matt's thoughts:
Good stuff

10 min. Gasser

Pre:
10 min. Bike
10 min. MWOD/ Pose Drills
200m Run
5 Burpees

WOD:
10 min. AMRAP
200m Run
10 Burpees

Post:
5 Sets of 30 sec. Hollow Body hold, rest 1 min. in between holds
10 min. Flexibility
10 min. Bike

Matt:
6 Rounds 200m Run 4 Burpees

3s Company

Pre:
100 Jump Rope Singles-50 Double Unders-10 Triple Unders
10 min. MWOD (hips, shoulders, ankles)
5 min. Handstands
2 sets of 7 Front Squats to 7 Push Press @48.3kg (do both in same set 14 reps total)
Practice the following movements (only a couple reps each)

WOD:
3 Rounds for time...
12 Thrusters @62.3kg
12 Pull-Ups (strict no kip)
rest 3 min. between rounds, record time for each round.

Post:
On the min. for 5 min.
6 Tuck Crunch-6 Divebomber Push-Ups
10 min. Flexibility work

Matt:
Rd. 1= 1:47
Rd. 2= 2:13
Rd. 3= 3:08
Mean one !!

Gym-nasty-Anywhere!!

Pre:
Trigger Point 5 min.
Dynamic Stretch 5 min. Hips/Hams

WOD:
3 min. Max Reps-Hollow Rock
3 min. Max Time-Hold Bridge Up
3 min. Max Reps-Superman Rock

Post:
10 min. L-Sit Progressions

Matt:
HR-73 Reps
BU-2:42
SR-107

400m Repeats

Pre:
5 min. Trigger Roll (heel chord, IT band)
10 min. Dynamic Warm-up drills
Burgener Warm-Up
3x10 Reps Sots Press/Snatch Shoulder Press @22.3kg

WOD:
6 x 400m Row or if you do not have a rowing machine like me 6x40 Sumo Deadlift High Pulls @22.3kg
rest 30 seconds between sets

Post:
30 PVC Passthroughs
3 sets max headstands (51 sec.-43 sec.-24 sec.)
3 min. Bottom of Squat

Matt: 1:01- :59- :57- :56- 1:05- :59

"Wilmot"

Pre:
10 min. MWOD (hips, shoulders)
10 min. Ring Work (Skin the Cats, Support Position, MU progressions)

WOD:
"Wilmot"
6 Rounds For Time:
50 Squats
25 Ring Dips

Post:
5 Skin the Cats
50 Ring Rows
50 Band Good Mornings (black rogue)
10 min. MWOD (achilles, hips)

Matt: 16:20

400m Repeats

Pre:
10 min. MWOD
10 min. Pose Drills

WOD:
6x400m Run
rest 2 min. in between rounds

Post:
50 Toes to Bar
5 min. Handstand Holds
10 min. Stretching

Matt: 1:36-1:25-1:28-1:28-1:34-1:31

The Ranger

Pre:
5 min. Trigger Point-Calf
2 Rounds:
30 Hollow Rocks
30 Walking Lunges
30 PVC Passthroughs
Practice/ warm-up sets of the exercises in the WOD

WOD:
6 Rounds for time:
10 Deadlifts @98.3kg
10 Pistols (5 each leg alternating)

Post:
2 Rounds:
10 Barbell Roll-outs
15 Pilates Sit-Ups (Sit-up to pike w/ arms extended in front of body)
20 PVC Overhead Squats w/ Sots Press/Snatch Shoulder Press

Matt-6:14

Touch and Go

Pre:
30 PVC Passthrough
10 Kick Up to Handstand
200 Singles jump rope
Accumulate 2 min. Front Squat bottom position loaded @32.3kg
Burgener Warm-Up
3 sets:
5 Squat Cleans @54.3kg
5 Pull-Ups (deadhang)

WOD:
On the minute for 15 minutes...
3 Squat Cleans @74.3kg

Post:
50 Hollow Rocks
50 Superman Rocks
25 Pull-Ups
(break it up however)
10 min. MWOD (band-hamstrings/heel chords/shoulders)