Pressloff

Pre:
5 min. Trigger Point
2 series of 5 Kipping HSPU's/25 45lbs SDHP/25 Hollow Rocks
Practice Core-Extremity Connection (Open Hip-Hands Overhead)

WOD:
5-5-3-3-1-1-1 Push Press (Try not to Push Jerk)
5 min. after...
1 set max reps Push Jerk 68.3kg/150lbs
5 min. after...
6 min. AMRAP
12 Back Squats @42.3 kg/ 95lbs
6 Burpee Box Jumps 20 inch http://gymnasticswod.com/content/burpee-box-jump

Post:
2 min. hold Bridge-Up http://gymnasticswod.com/content/bridge
2 min. work on Pike stretch http://gymnasticswod.com/content/pike-stretch
2 min. work on Middle Split  http://gymnasticswod.com/content/middle-split

Matt B:
48.3kg/105lbs-62.3kg/135lbs-68.3kg/150lbs-72.3kg/160lbs-78.3kg/172lbs-82.3kg/180lbs-88.3/195lbs (F)
Max Push Jerk set (68.3kg/160lbs)-8 reps

6 min. AMRAP-4 Rds 3 Back Squats

Back From The Dead

Pre:
Burgener Warm-Up
Tabata Mash-Up 8 min.
20 sec. of Double Unders 10 sec off
20 sec. of MB Cleans 10 sec off
Ovhd Squat 105 lbs. 8 reps x 2 sets

WOD:
Every min. 3 Ovhd Squats for 12 min.
Min. 1-3 135lbs
Min. 4-6 125lbs
Min. 7-9 115lbs
Min. 10-12 105lbs

Post:
2 Circuits:
10 Hand walkouts
16 Front Lunges @45lbs (weight in racked position)
5 Handstand Balance against wall
Then...
2 min. each side heel chord smash
3 min. bottom position
2 min. trigger point shoulder blades

Main Site Fun

Pre:
5 min. Hamstrings/Quads tack and floss w/ "the stick"
2 min. each leg Couch Stretch http://www.youtube.com/watch?v=-ZX1QMTdAC4
2 circuits: 10 Dive Bomber Push-Ups/ 15 Sit-Ups to pike/ 25 SDHP w/ 50lbs

WOD:
5 Rounds for time:
10 Power Cleans @135lbs/60kg
15 Wall Balls @20lbs/9kg 10ft. target

http://media.crossfit.com/cf-video/CrossFit_WOD120517_Manayunk.mov

Post:
2 circuits: 25 Superman Hollow Rocks/ 5 Bridge-Ups/ 200m Farmers Walk
10 Min. Hamstring/ Shoulder Contract Release

Matt B: 10:19

Nicole

Pre:
10 Min. Trigger Point/ Mobility
10 Min. Pose Drill/ Kipping

WOD
"Nicole"
20 Min. AMRAP (mais vezes possíveis)
400m Run
Max Pull-Up (If you drop from the bar the set is done)

Post Rounds and Total
"Nicole" is a Crossfit benchmark workout http://www.crossfit.com/cf-info/faq.html#WOD0

Post:
10 Min. circuit Handstand practice/Bottom Position
10 Min. tack and floss tight spots

Matt B: 18-18-16-12-10-7-3 Total Pull-Ups=84

Energizer

Pre:
MWOD 10 Min. http://www.mobilitywod.com/2011/03/episode-210365-10-minute-squat-test-7.html
Burgener Warm-Up
10 Min. Circuit 20 Wallballs/ 40 Double Unders/ 10 Bentover Scaption (2kg)

WOD:
Strict Shoulder Press (No hips allowed) 1-1-1-1-1
after..
10 Min. AMRAP
12 Strict Shoulder Press 70lbs (32.3kg)
12 Deadlifts 70lbs (32.3kg)
24 Walking Lunges (knee gently kisses ground)

5 min. after..
Tabata (20s on 10s off) Sumo Deadlift High Pull 70lbs (32.3kg)

Post:
5 Min. Practice Kip and Hangs on ledge w/ focus on hollow body
10 min. Trigger Point

Matt B:
52.3kg-58.3kg-62.3kg-68.3kg(Fail)68.3kg(Fail) Note to self get 1 and 2kg plates
AMRAP-6 Rounds, 12 Sh. Press 12 Deads
Tabata-10-10-10-10-10-10-10-10

House Cleaning

Pre:
10 Min. Trigger Point
5 Min. Burgener Warm-Up/ Skill Transfer

WOD:

For Time:

Complete 100 Medicine Ball Cleans @20lbs/10lbs

while performing 5 Burpees every minute on the minute.

After this task 100 Abmat Sit-Ups (hands secured on arms/feet unanchored)

Post:

10 Min. work flexibilty

Matt B: 11:52 (PR) 

The Long Box Jump Goodnight

Pre:
MWOD 15-20 min.
L-Sit Progressions/ Kipping Dips 10 min.

WOD:
15 Min. AMRAP
15 40kg Front Squats
20 Pull-Ups
25 30' Box Jumps

Post:
5 min. Middle Split
5 min. Shoulder Mobility

Matt B: 3 Rounds 15 Front Squats 10 Pull-Ups
Box Jumps were not cool!!