Monday MASS

Pre:
Burgener Warm-Up
Tabata Thruster @22.3kg (6-7-7-7-7-7-7-7) warming up dont go all out
10 MWOD Shoulders/ Bottom Position
2x 5 Reps @48.3kg Snatch Push-Press
2x 5 Reps @48.3kg Shoulder Press

WOD:
3-3-3-3-3 Press (strict no hip/shrug)
then...
For Time:
10 Clean and Jerk @68.3kg (ground-overhead)
25 Burpee Box Jumps 35'
50 Push-Ups

Post:
Leg Swings 15 forward-side-backward
5 min. work on Split
3 min. work on Pike

Matt B:
52.3kg-58.3kg-62.3kg-64.3kg-68.3kg(F2)
7:11

Every Minute Dead

Pre:
Burgener Warm-Up
Snatch Skill Transfer
5x10 reps Hollow Rock
5x10 reps Superman Rock
2x10 Deadlifts @48.3kg
2x10 Deadlifts @68.3kg
2x5 Hang Power Cleans @68.3kg

WOD:
On the minute for 10 minutes...
6 Deadlifts @98.3kg
then...
9 min. AMRAP
90 Double Unders
30 Jumping Pull-Ups

Post:
15 Band Pass-through
60 sec rack position @68.3kg
15 Band Pass-through
60 sec ovhd hold @48.3kg
10 min. MWOD- shoulders

Matt B:3 Rds 7 DUs

Balance

Pre:
Burgener Warm-Up
Snatch Skill Transfer
8 Rds of...
20 sec. on Sumo Deadlift High Pull
10 sec off
20 sec. on Mountain Climber
10 sec. off
2 warm-up sets Snatch Balance (light-moderate)

WOD:
3-3-3-3-3 Snatch Balance
then...
3 min. max distance Farmer's Walk 20kg each hand

Post:
10 min. Handstands/Bottom position

Matt B:
52.3kg-62.3kg-64.3kg-68.3kg(F2)-64.3kg
830ft.

"Fran"

Pre:
Floss ankle wrap (voodoo) 5 min.
Junkyard Dog Warm-Up
Burgener Warm-Up
5-5-5 Thrusters @28.3kg
2 Rds for prep:
5 Thrusters @42.3kg
5 Pull-Ups

WOD:
"Fran"
For Time:
21-15-9
Thruster @42.3kg
Pull-Up

Post:
Partner L-Hang Assist 10 sec. on 20 sec. off (switch w/ 10 sec. transition interval)
10 min. of Handstand variations

Matt B: 4:20 (9/10/11-6:37 at my CF cert)
Sam S: 4:53 (1st time Fran!! Beast Mode engaged!!)

"Fran" is a notorious Crossfit benchmark workout...http://www.youtube.com/watch?v=hAT6AFMiL14

Death by Burpees

Pre:
100 KB Swings @15 lbs :)
10 min. MWOD (shoulders/ankles/hips-rogue band)

WOD:
The first minute perform one burpee, the second minute perform two burpees...until you cannot perform the prescribed number of burpees.  Post total reps

Post:
Heel chord smash
5 min. flexibilty work

Matt B: 149 Burpees

Fives for the 4th

Pre:
Voodoo floss on heels and knees
3 sets max Double Unders, rest as needed in between sets. 66-54-31
Burgener Warm-Up
5-5-5 Squat Clean (Light-Moderate Weight) 48.3kg-58.3kg-62.3kg

WOD:
5-5-5-5-5 Front Squat
then...
12 min. AMRAP
7 Handstand Push-Ups
12 Pistols
15 Sumo Deadlift High Pulls @22.3kg

Post:
60 sec. Bottom of Ovhd Squat-22.3kg
60 sec. Bridge-Up (hands and feet)
60 sec. bottom of squat (no weight)
60 sec. Headstand
60 sec. Plank

10 min. MWOD-shoulder and ankle (rogue band)

Matt B:
68.3kg-78.3kg-82.3kg-88.3kg-92.3kg
6 Rounds and 6 HSPU

Hard Labor

Pre:
Tabata Pose Drill
10 min. P-Bar work
5 MWOD-voodoo wrap
For Quality 3x8 Toes to Bar

WOD:
On the minute for 10 minutes
3 Weighted Pull-Ups @20lbs
then...
21-15-9
MB Cleans @20lbs
Overhead Lunges w/20lbs MB

Post:
2 Rounds
25 Wtd Sit-Ups w/20lbs MB
12 Kipping Dips
60 sec. hold bottom position w/20lbs MB

5 min. PNF stretching

Matt B:3:50