400m Retest

Pre:
15 min. Bike
20 Leg Swings each way(forward and back/side to side)
3 Running Drills 3x Each

WOD:
6 x 400m Run
rest 2 min. in between rounds

Post:
3 sets Max Time Handstand Hold
3 sets Max Rep Toes to Bar
15 min. Bike
Trigger Point

Matt -1:16-1:21-1:35-1:37-1:37-1:33
Definitely burned out on the first two, all out on those
Handstand against wall but tried to stay off of it, if that makes sense 25s-33s-25s
T-B 11-10-9 (T-B needs work)

Park Pump

Pre:
10 min. MWOD (shoulders/hips)
10 min. Bar Gymnastics Warm-Up (Muscle-Up Progressions/Squats)

WOD:
5x2 Bar Muscle-Ups/ Overhead Squats
then...
3 Rounds for time:
50 Sumo Deadlift High Pull
7 Jumping Bar Muscle-Up (wrist even w/ bar at max reach)

Post:
10 min. L-Sit Progressions/Bottom of Squat

Matt: OHS felt about 60-70kg (Concrete Barbell)
15:10- SDHP w/ concrete barbell dont know exact weight, missed like 7 times on the Jumping MU in the 1st round but got better in the last two rounds.

Death By Squat Clean

Pre:
50 Sumo Deadlift High Pulls @22.3kg
Skill Based Running Progression 6 of 6 http://www.youtube.com/watch?v=-92OsSKk3sc&feature=player_embedded Courtesy of Crossfit Endurance
Warm-Up Sets of Clean Complex (1 Power Clean-1 Hang Power Clean-1 Squat Clean-2 Front Squats

WOD:
Death By Squat Clean: 1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute.... until you are unable to complete required rep amount.  Post rounds/minutes and total reps.

Post:
1 min. on 1 min. off Plank x3
(Stretch on off minutes)

5 min. Heel Chord Barbell Smash

Matt B: 6 Rounds 6 Reps, total 27 Squat Cleans @62.3kg

Santa Con

Pre:
10-15 min. MWOD/Dynamic Warm-Up
Practice the following movements...

WOD:
25 min AMRAP:
25 DB/KB Swings @24kg
25 Double Unders
25 ft. Bear Crawl
25 ft. Broad Jump
25 Sit-Ups

Post:
Pool/Stretch

Matt: 6 Rounds 25 KBS, 25DU, 25FT.BC/BJ,24SU

Happy Holidays!!

Saturday 22/12
Running as a Skill Week 5 http://www.youtube.com/watch?v=a51M5I41z-c&feature=youtu.be

Sunday 23/12
1 Hour Mountain Bike- Parque Da Cidade

Monday 24/12
10 min. MWOD
Burgener Warm-Up
Snatch Complex 5x 1
1. Snatch 6x1 90% 1 RM
2. Front Squat 3x3 Heavy
3. Diane
21-15-9
Deadlifts @98.3kg (all my weight)
Handstand Push-Ups

Matt:
1. 62.3kg
2. 92.3kg
3. 9:28 ( played it too safe on HSPU)

Apacalypto

Pre:
20 min. Ring Work and MWOD
Practice a little of each of the following...

WOD:
For Time:
21 Triple Unders
21 Ring Muscle-Ups
21 ft. Handstand Walk
21 Wallballs @20lbs MB 10 ft. target
21 Plyo-Clap Push-Ups
21 Toes to Rings
21 2-MB Stacked Cleans (1-20lbs,1-8lbs)
21 Revolutions of Bent Over Circle Spins (like to get dizzy)
21 Overhead Alternating MB Walking Lunges @20lbs
21 Box Jump Overs @24 inches
21 Ring Push-Ups
21 MB Slams @20lbs

Post:
20 min. Bar Work (gymnastics) and MWOD

Matt: 24:50

Rest Is Good

Pre:
Rogue wrap knees and ankles
10 min. Trigger Point (lower leg/back)
Burgener Warm-Up
100 ft. Broad Jump
Couch Stretch
Warm-Up Sets for WOD exercises

WOD:

1. 3-3-3-3-3 Snatch Balance (same load across-moderate weight-looks pretty)

2. 5 Rounds for time:
3 Snatch Push Press @68.3kg
6 Back Squats @68.3kg
9 Burpees
Rest 1 minute between each round
Post each round

3. 3 Rounds for time
50 Double Unders
Rest 1 minute between each round
Post each round

Post:
10 min. work on Middle Split

Matt:
1. 42.3kg
2. 1:07-1:05-1:07-1:07-1:07-1:05
3. :38-:36-:31

Turtle Shell

Pre:
5 min. MWOD Shoulders
On the minute for 10 minutes:
20 Sec. hold Handstand (against wall)
7 Sit-Ups
then...
Warm-Up sets for the WOD exercises

WOD:
10 min. AMRAP
complete this sequence as many times as possible
1 Wtd. Pull-Up
3 Deadhang Pull-Ups
5 Kipping Pull-Ups
if you drop from the bar before the complex is completed the round doesn't count.  You have to drop the weight after the 1st Pull-Up, I used a bookbag w/ 16kg inside and wrapped my legs through the straps.

Post:
5x 10 sec. Hold Wtd. Chin Over Bar @16kg
5 min. Bottom of Squat

Matt: 5 Rounds, failed with one rep left on the 6th sequence.

Farmer's Run

Pre:
5 min. Mobility (Dynamic Warm-Up)

WOD:
Week 5 Running Skill http://www.youtube.com/watch?v=a51M5I41z-c&feature=player_detailpage courtesy of Crossfit Endurance
then....
400m Farmer's Walk (12-100 ft.) @2-20kg Plates
Every drop =7 Burpee penalty

Post:
10 min. MWOD (calves/hips)

Matt- 3:59

Slippery Hook

Pre:

2 Rounds:

15 Wall Squats

2 Drills of Stable Arm Run

Burgener Warm-Up

5 min. MWOD Hips

Practice/Warm-Up Sets of the following....

WOD:

For Time...

100 Sumo Deadlift High Pulls @22.3kg

5 Hang Power Snatch @52.3kg

75 Sumo Deadlift High Pulls @22.3kg

10 Hang Power Snatch @52.3kg

50 Sumo Deadlift High Pulls @22.3kg

15 Hang Power Snatch @52.3kg

Post:
On the minute for 5 min. 1 Power Snatch to 3 Overhead Squats @52.3kg
then..

2 Rounds:

15 Supine Toes to Bar (Hold a barbell)

10 Bent Over Rows @52.3kg

5 Hang Power Snatch @PVC (drill footwork)

5 min. Work on Split

Matt: 26:01 (Missed a lot of Snatches due to a slippery bar, 100 degrees out)

Wall Love

Pre:
5min. MWOD Shoulders/Hips
3 Rounds:
15 MB Cleans @20lbs Ball
10 Pull-Ups (Deadhang)
5 Handstand Push-Up (Strict)

WOD:
For 10 minutes:
Even minutes: 15 Wallballs 10 ft. target @20lbs MB
Odd minutes: 15 Jumping Pull-Ups

Post:
10 min. MWOD

Meathead

Pre:
20 Ground to Overhead 20kg plate
Burgener Warm-Up
20 Ground to Overhead 20 kg plate
Snatch Complex @38.3kg
Warm-Up sets of....

WOD:
15 min. work up to 1RM Clean and Jerk
then...
Climbing 10-10-10 Front Squat

Post:
5 min. Drill Snatch Positions
5 min. Drill Split Jerk

Matt B:
C+J= 98.3kg (all the weight I have)
Front Squat= 68.3kg-72.3kg-78.3kg

Tried for 2

1:00 PM
10 min. MWOD
Week 4 Skill Based Running Progression http://www.youtube.com/watch?v=kl9tcGty5Ww
5 min. Bottom of Squat

5:00 PM
10 min. MWOD
Snatch 1x1 Heavy (Weight that you won't miss not 1 RM)
Snatch 2x2 Moderate (You can make it look pretty 70-80% 1RM)
RAINED OUT :(
This is the start of a long WOD that I saw on the Crossfit Competitor's Blog. http://competitorswod.blogspot.com.br/p/programming-philosophy.html

Matt: Heavy 62.3kg Moderate 52.3kg

Look Mom No Bands

Pre:
10 min. MWOD (shoulders/ankles)
2 Rounds:
5 Box Jumps @32 inches
5 Hand Walkouts
5 Kick-Up to Handstand Holds (w/wall)
5 Bar Muscle-Up (green rogue band)

WOD:
3x Max Reps Bar Muscle-Up (no band if possible, rest as needed)
then...
6 min. AMRAP (As many rounds/reps as possible)
3 Box Jumps @32 inch
25 feet Handstand Walk
6 Box Jumps @32 inch
25 feet Handstand Walk
9 Box Jumps @32 inch
25 feet Handstand Walk
etc.
Post Total Reps

Post:
2 Rounds:
5 Bar Muscle-Ups (thin blue rogue band)
60 sec. P-Bar Support Hold
2 min. Bottom of Squat
5 min. Stretching

Matt:
4-3-4 Bar Muscle-Ups no band
22 Box Jumps and 75 feet Handstand Walk

Hot Floor

Pre:
10 min. L-Hang/L-Sit Progressions
Week 4 Running Skill http://www.youtube.com/watch?v=kl9tcGty5Ww courtesy of Crossfit Endurance

WOD:
3 Rounds for Time:
80 Double Unders
50 Tuck Crunch http://www.youtube.com/watch?v=NwXkRkNX0O8&feature=player_embedded
50 Superman

Post:
10 min. MWOD (hips/ankles)

Matt: 14:00 (30 extra dus by accident)

Almost Rx DT

Pre:

10 min. Trigger Point roll

On the min. for 5 min. 30 sec Plank and 10 Wallballs @20lbs/10 ft. target

Warm-Up sets of the following exercises...

WOD:

5 Rounds For Time:

12 Deadlifts @62.3kg

9 Hang Power Cleans @62.3kg

6 Push Jerks @62.3kg

Post:

3 Rounds for quality:

10 Hollow Rocks

10 Sit-Ups

10 Front Squats @62.3kg

10 min. Mobility (Split/shoulders/wrists)

Matt: 10:04

Sitio Sunday

Pre:

10 min. MWOD (shoulders/hips)

45 min. Slackline (Stay on as long as possible-time each attempt)

WOD:

7-7-7-7-7-7

Ring Pull-Ups (w/ knee tuck and pull to chest)

Rest 2 min. in between each set

Post:

10 min. Swim

Sitio Saturday

Saturday 08/12

WOD:

Running Skill week 4 http://www.youtube.com/watch?v=kl9tcGty5Ww

Courtesy of Crossfit Endurance

Post:

A couple hours of Slackline

Leme MUthathruster

Pre:
15 min. Ring Work/KB Work mixed with some MWOD

WOD:
10-8-6-4-2
Muscle-Up
KB Thruster (2-16kg)

Post:
Trigger Point 10 min. (Back/Hips)

Matt B: 8:02

Lock It Down

Pre:
5 min. MWOD (achilles/calf)
15 Hip Swings (Front/Lateral/Back)

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

2. Tabata Sprint (20 sec. sprint-10 sec. rest x8)

Post:
5 min. L-Sit Progressions
5 min. Pike Stretch

Snatch Complex

Pre:
5 min. Bottom of a Squat
10 min. Dynamic Warm-Up (Hips/Lumbar/Shoulders)
Burgener Warm-Up
Working sets of the following...

WOD:
1-1-1-1-1-1 Snatch Complex (Power Snatch-Hang Squat Snatch-Squat Snatch-3 Overhead Squats)
rest as needed in between sets, work up to 1 RM
then...
Using 80% of your 1RM Snatch Complex, On the minute for 10 minutes-2 Hang Squat Snatches

Post:
Test: On the minute for 5 minutes 25 Push-Ups
Accumulate: 3 minutes of Bridge-Up
Work: Middle Split for 5 minutes

Matt:
42.3kg-48.3kg-52.3kg-54.3kg-58.3kg(F)-58.3kg
HSS-Used 48.3
Push-Ups:25-25-25-21-14

Band Aid

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

WOD:
For time:
100 L-Hang Pull-Ups
(scale as needed)

Post:
10 min. Handstand practice

Matt: 21:28 (green rogue band and kipping)

Sunday Funday

Pre:
2 Rounds:
1 min. Double Unders
1 min. Handstands
1 min. Air Squats
1 min. Triple Unders
1 min. Rest
Burgener Warm-Up
5 min. MWOD

WOD:
1. 3-3-3 Snatch Deadlift @100% 1RM Snatch

2. 3-3-3-3-3 Front Squat (Heavy Across) http://competitorswod.blogspot.com.br/p/faqs.html

3. For Time:
12-11-10-9-8-7-6-5-4-3-2-1 Reps

Jump and Touch (18 inches above max reach/both hands)
DB/KB Swings @24kg

Post:
25 Pull-Ups
50 Wtd. Ab Mat Sit-Ups @24kg
2 min. Plank
5 min. work on Split

Matt:
1. 64.3kg
2. 88.4kg
3. 7:36