Skills

Pre:
10 min. MWOD

WOD:
30 min. practice gymnastics

Post:
10 min. MWOD

Matt B:
Experimented with the Korean dips, Bar Muscle Ups w/ band, Handstand Walks.
 Goal: Get a Bar Muscle Up
Result: Strung together 3 consecutive banded Bar Muscle-Ups.  Then I couldn't get anymore :)

This Is Gonna Hurt Mate

Picked up this WOD from CF North Manly from down under in Australia.  Changed a few variables to accomadate my environment.  

Pre:
10 min. Trigger Point (Myofascial Release)
10 min. Pose Drills
2 Rounds for prep of 15 squats, 15 Shoulder-Overhead @28.3kg/62lbs , 15 Hollow Rocks

WOD:
"The End"
3 min. AMRAP, 6 min. AMRAP, Completion

100 Double Unders
30 Wallballs 10ft. 20lbs
20 V-Ups
30 Box Jumps 20'
20 Sumo Deadlift High Pulls @42.3kg/95 lbs
30 Burpees
20 Shoulder-Overhead @42.3 kg/95lbs
100m Farmers Walk @20 kg Plates

There is 1 min. of rest between each attempt (3,6,completion)
Post reps for 3min. and 6min. and the completion time.

Post:
You can do this in any order you wish...
Accumulate 60 sec. of 10kg Wtd. Plank
Accumulate 60 sec. of Hollow Body
Accumulate 50 Elevated Push-Ups (feet on 20 inch box)
Accumulate 120 sec. practice Middle Split
Accumulate 120 sec practice Side Split

Matt B:
3 min. AMRAP: 125 reps
6 min. AMRAP: 187 reps
Completion time: 13:28

Memorial Day Double

AM:
10 min. MWOD
30 min. practice gymnastics goats (exercises that need improvement)

PM:
2 min. each leg Couch Stretch
accumulate 4 min. bottom postition of squat
Burgener Warm-Up
1 Round of Bear Complex 95lbs

WOD:
On the minute...
Hang Power Clean 2-2-2-2-2-2-2 Reps
Power Clean 2-2-2-2-2-2-2 Reps
Squat Clean 2-2-2-2-2-2-2 Reps

Post:
2 series of 20lbs MB Abmat Sit-up/ 200m Jog/ 10 Pistols
10 min. flexibility work

Matt B:
HPC 68.3kg/150lbs-68.3kg-68.3kg-72.3kg-72.3kg-72.3kg-78.3kg/
PC 78.3kg/172lbs-78.3-78.3-78.3-78.3-78.3-78.3
SqC 82.3kg/181lbs-82.3-82.3-82.3-82.3 FAIL(0)-78.3-78.3

Here are some videos of the exercises:

Hang Power Clean http://www.youtube.com/watch?v=Gx6GMgLrBXQ

Power Clean http://www.youtube.com/watch?v=7ZDJ0H7faMc&feature=related

Squat Clean  http://media.crossfit.com/cf-video/WOD110115_BrandonElizabeth.mov

Memorial Metcon

Pre:
Burgener Warm-Up
2 Rounds of 7 Handstand Push-Ups, 7 Deadhang Pull-Ups, 15 Supermans

WOD:
Shoulder Press 5-5-5-5-5 (No Hips allowed)
5 min. after
15 min. AMRAP
7 Burpees
12 20kg Overhead Lunges (Knee gently kisses ground)
20 20kg Sumo Deadlift High Pull

Post:
5 min. resistance band work
5 min. practice Handstand
10 min. MWOD

Matt B:
105lbs-115lbs-115lbs-125lbs(F-3)-115lbs
8 Rounds 7 Burpees 1 OVHD Lunge

Arm-Leg-Leg-Arm-Head

Pre:
5 min. "the stick" (myofascial release)
Burgener Warm-Up

WOD/s:
10 Min. AMRAP
50 Hollow Rocks http://gymnasticswod.com/content/hollow-rock
50 Hand Release Push-Ups http://www.youtube.com/watch?v=KHv60mroWOM
5 min. later

50-40-30-20-10
Squats http://www.youtube.com/watch?v=8Cj6is9gEx0
Grasshoppers http://www.youtube.com/watch?v=ukSPCbJViD8

Post:
Accumulate 5 min. Plank
Accumulate 5 min. bottom position of a Squat

Matt B:
WOD 1- 1 Round, 50 Hollow Rocks, 34 HR Push-Up
WOD 2- 5:54

Start Frontin'

Pre:
5 min. Trigger Point (Myofascial Release)
Burgener Warm-Up
Couch Stretch 2 min. each leg
2 Rounds of 12 MedBall Clean to WallBall 20lbs 10ft target/200 Singles Jump Rope/20 Sit-Ups

WOD:
5-5-5-5-5 Front Squat
5 min. later
20 min. of...
Odd Minutes 115lbs Thrusters 5 Reps
Even Minutes Double Unders 40 Reps

Post:
2 Rounds of 200m Farmer's Walk 20kg Plates/10 Kips from headstand/ 15 Good Mornings w/band
10 Min. Mobility WOD

Matt B.
52.3kg(115lbs)-68.3kg(150lbs)-72.3(160lbs)-78.3(172lbs)-82.3(180lbs) Fail 4 Reps
Smooth Sailing through the 20 min, next time I will make it harder.

10 Ben Franklins

Pre:
10 min. Mobility WOD www.mobilitywod.com
10 min practice Jumpin Bar Muscle-Up/Pose Method running drills

WOD:
Run 100m 10 times
Rest 90 seconds between rounds
Record your best and worst time.

Post:
400-800m recovery jog
10 min. smash something, I smashed heel chords

Matt B: 15 seconds, 17 seconds