12/31/10 - "DUBATA"

1. WARM UP

- Mobility WOD

- Burgener Warm Up

- Skill Transfer Drills

- Double Unders, 50 reps

2. WOD - "DUBATA"

40:20x8

- Wallball (20#@10' / 16#@8')

- Thrusters (95/65#)

- Power Snatch (95/65#)

- Back Squat (95/65#)

3. SKILLS & DRILLS

- Right Leg Split, 2 min
- Left Leg Split, 2 min
- Middle Split, 2 min
- Bridge Up, 2 min
- Toe Point, 2 min

12/30/10 - POSE RUN DRILLS & "TOSH"

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. CFE RUN DRILLS
90 Degree Turn After Each Set
- POSE, 4x10sec/side
- Pony, 4x5/side
- Change of Support, 4x10/side
- Single Leg Foot Taps, 2x10/side

- Hop in Place, 2x15/side
- Forward Pony, 2x15/side
- Forward Change of Support, 2x10/side
- Front Lunge, 2x7/side

3. WOD - RUN INTERVALS

- Run: 3x(200+400+600m)

- Rest exactly the time it take you to do each interval in each set

4. SKILLS & DRILLS

- Hollow Rocks, 100 reps

12/29/10 - SNATCH PUSH PRESS & METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Snatch Push Press, 3-3-3-3 reps

3. WOD
On the min for 15 min:
- 3 Box Jumps (30") - land whole foot on the box
- 3 Hang Squat Cleans (95/65#)

4. SKILLS & DRILLS
- Kick Up to Handstand, 5 min
- Pike Stretch, 2 min

12/28/10 - GOOD MORNINGS, BENCH PRESS & "DIANE"

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Good Mornings, 5-5-5 reps
- Bench Press, 5-5-5 reps

3. WOD - "DIANE"
21-15-9 reps for time:
- Deadlift (225/185#)
- HSPU

4. SKILLS & DRILLS
- Tabata Superman Rocks, 20:10x8

12/27/10 - FRONT SQUATS & ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Front Squat, 5-5-5 reps

3. WOD - ENDURANCE
For time:
- Row 5000m

4. SKILLS & DRILLS - AMRAP 10 MIN
- 5 Pullups
- 10 V-Ups
- 15 Pushups

12/26/10 - CLOSED

12/25/10 - CLOSED

MERRY CHRISTMAS!!

12/24/10 - CLOSED

12/23/10 - "RANDY" AGAIN FASTER!

1. WARM UP

- Mobility WOD

- Burgener Warm Up

- Skill Transfer Drills

2. METCON - "Randy" buy-in

For time:

- 75 Power Snatch (75/45)

Rest 3 minutes then do AMRAP in 20:

- 6 HSPU

- 8 Jump Over Box (24/20)

- 10 Hang Squat Clean (85/65)

3. SKILLS & DRILLS

3 rounds of:

- 10 Tuck Ups

- 10 Straddle Ups

- 10 V Ups

- 10 Leg Circles Clockwise

- 10 Leg Circles Counterclockwise

Post "Randy" time and rounds of AMRAP to comments

12/22/10 - POWER CLEAN, BENCH & OH SQUAT

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

10-9-8-7-6-5-4-3-2-1 reps:

- Pull Up on Rings
- Bulgarian Dip

2. STRENGTH
- Power Clean, 1RM
- Bench, 1RM
- Overhead Squat, 1RM

3. SKILLS & DRILLS
3-5 rounds:

- Toe Point to Inverted Pike, 20 reps

- Rest 1 min

12/21/10 - RACK GOOD MORNINGS & "DANIEL"

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Rack Good Mornings, 3RM

3. WOD - "DANIEL"
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

For time:
- Pullups, 50 reps
- Run 400m
- Thrusters (95/65#), 21 reps
- Run 800m
- Thrusters (95/65#), 21 reps
- Run 400m
- Pullups, 50 reps

4. SKILLS & DRILLS
2 rounds:

- Body Levers, 10 reps

- GHR, 8 reps

- Lateral Tube Walk, 2 gym lengths

12/20/10 - SNATCH, METCON & TABATA ROW

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Snatch, 1RM

3. WOD
21-15-9 reps for time:
- KB Snatch (35/18#)
- KB Overhead Squat - 1 Arm (35/18#)

KB Snatch 21 reps on the R arm
OH Squat 21 reps on the R arm
KB Snatch 21 reps on the L arm
OH Squat 21 reps on the L arm
KB Snatch 15 reps on the R arm....

4. SKILLS & DRILLS
- Tabata Row, 20:10x8

12/19/10 - METCON

1. WARM UP

- Foam Roll/T-Ball

- Mob WOD Hip Int Rot

- Row 1000m

- Dynamic Warm Up

2. METCON - AMRAP 20 MIN :

- Deadlift (275#/135) X 3

- Burpee X 6

- Box Jump X 9

Post rounds and reps to comments.

12/18/10 - WORKOUT FOR ST. JUDE

12/17/10 - PUSH PRESS & AMRAP 20 MIN

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
5 sets:
- Push Press, (75#/55#) 10 reps
- 20 sec rest

3. WOD - AMRAP 20 MIN
- 4 Ring Dips
- 6 C2B Pullups
- 8 MB Clean (20/16#)

4. SKILLS & DRILLS

2 rounds:
- Planche Pushups, 10 reps

- KB High Pull, 20 reps/side

12/16/10 - DE BOX SQUAT & AGAIN FASTER WOD #11

1. WARM UP

- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. Strength

- DE Box Squat, 8x2

- Work up to heavy single after 8x2

3. WOD - AGAIN FASTER WOD #11

For time:

- 200 Double Unders

- 9000/7000# of Deadlifts

- 75 Barbell Thrusters (45#)

Weight on the deadlift bar will determin # of reps. If weight isn't an even multiple of the 9000/7000#, athlete will round up. For example, if you choose to complete the 9000# with 185# (9000/185=48.6), you'll complete 49 reps. Reps can be partitioned as the athlete wishes. Once the workout begins, deadlift weight must remain the same.

4. SKILLS & DRILLS

2 rounds:

- GHR, 8 reps
- Sled Drags (Forward & Backward), 5 gym lengths each

12/15/10 - ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills
- CFE Run Drills


2. WOD
6 rounds for time:
- Run, 400m
- 2 min rest between rounds

3. SKILLS & DRILLS
2 rounds:
- KB Swings, 20
- GHD Situps, 20
- Back Extensions, 20 reps

12/14/10 - DE FLOOR PRESS & DECEMBER PAINSTORM

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Dynamic Effort Floor Press, 8x3
- Work up to heavy single after 8x3

3. WOD - DECEMBER PAINSTORM
Five 5-minute rounds with 2 minutes rest between rounds.
In each round, perform the following:
- Row 500 meters
- 25 thrusters (45lb)
- 15 pull-ups

In the remaining time, accumulate as many reps of Shoulder to Overhead (S2O)with 155lb as possible. Score is total reps of S2O.

4. SKILLS & DRILLS
3 rounds:
- Skin the Cat, 5 reps
- Rest 1 minute between rounds

12/13/10 - OLYMPIC WEIGHTLIFTING DRILLS

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. WOD - OLYMPIC WEIGHTLIFTING DRILLS
- Overhead Squat, 3-3-3-3-3 reps
- Heaving Snatch Balance, 2-2-2-2-2-2 reps
- Snatch Balance, 1-1-1-1-1-1-1 reps

3. SKILLS & DRILLS
2 rounds:
- L-Sit, 3-5x10sec hold, 20 sec rest
- Turkish Get Up, 5 reps/side

12/12/10

12/11/10 - CROSSFIT DODGEBALL

12/10/10 - FRONT SQUAT & ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Front Squats, 3-3-3-3 reps

3. WOD - ENDURANCE
3 rounds for time:
- Run 1000m
- Rest 2 min between rounds

4. SKILLS & DRILLS

12/9/10 - POWER SNATCH & OLY WOD

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Power Snatch, 2-2-2-2-2 reps

3. WOD - OLY WOD
21-18-15-12-9 reps rounds of:
- Power Snatch (115/75#)
- Wallball Shots (20#)
- Knees to Elbows

4. SKILLS & DRILLS
2-3 rounds
- Wall Extensions, 10 reps
- KB High Windmill (25/15#), 10 reps/side

12/8/10 - BENCH PRESS & BARBARA

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills




2. STRENGTH
- Bench Press, 3-3-3-3 reps

3. WOD - BARBARA

5 rounds for time:

- 20 Pullups

- 30 Pushups

- 40 Situps

- 50 Squats

Rest exactly 3 minutes between rounds.

4. SKILLS & DRILLS
- Bridge Wall Walks, 10 reps
- Inch Worm, 10 reps

12/7/10 - SNATCH & ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Snatch, 2-2-2-2-2 reps

3. WOD
For time:
- Row 2000m

4. SKILLS & DRILLS
3 rounds:
- Ring Pushups, max reps
- Bar Inverted Tuck Hold, 30 sec

12/6/10 - CLEAN & JERK & TABATA

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Clean & Jerk, 2-2-2-2-2 reps

3. WOD - TABATA
- Weighted Pullups, (30/10#)
- Rest 1 minute
- Weighted squat, (45/25#)
- Rest 1 minute
- Weighted ring dip, (30/10#)
- Rest 1 minute
- Deadlift, (165/85#)

Tabata score is the least number of reps performed in any of the eight intervals.

4. SKILLS & DRILLS
3 rounds:
- Press to Handstand, 10 reps
- Ring Support, max hold

12/5/10 - AMRAP 20 MIN

1. WARM UP
- Foam Roll/T-Ball
- Row 500m
- Dynamic Warm Up


2. WOD - AMRAP 20 MIN
- 10 Burpee to Box Jump (24"/20")
- 10 Pullup
- 10 Wall Ball (20#/16#)

Post rounds and reps to comments

12/4/10 - WEST PLANO TOYS FOR TOTS COMPETITION

12/3/10 - SPLIT JERK & METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Split Jerk, 2-2-2-2-2 reps

3. WOD
10 rounds for time:
- Row 300m
- Double Unders, 30 reps

4. SKILLS & DRILLS
2 rounds:
- Muscle Up Turnover, 10 reps
- GHD Situps, 20 reps

12/2/10 - SUMO DEADLIFT & ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

- Speed & Agility Ladder


2. STRENGTH
- Sumo Deadlift, 3-3-3-3 reps

3. WOD
6 rounds AFAP, every 90 sec:

- Farmer's Carry (95/65#)

4. SKILLS & DRILLS
3 rounds:
- Planche Pushups, 10 reps
- Back Extensions, 15 reps

12/1/10 - SNATCH PUSH PRESS & METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Snatch Push Press, 3-3-3-3 reps

3. WOD
For Time:

- 10 pistols R & L leg, 10 C2B pullups

- 9 pistols R & L leg, 9 C2B chinups

- 8 pistols R & L leg, 8 C2B pullups

- 7 pistols R & L leg, 7 C2B chinups

- 6 pistols R & L leg, 6 C2B pullups

- 5 pistols R & L leg, 5 C2B chinups

- 4 pistols R & L leg, 4 C2B pullups

- 3 pistols R & L leg, 3 C2B chinups

- 2 pistols R & L leg, 2 C2B pullups

- 1 pistols R & L leg, 1 C2B chinups

4. SKILLS & DRILLS
3 rounds:
- Muscle Up Turnover, 5 reps
- GHD Situps, 20 reps

11/30/10 - FLOOR PRESS & AGAIN FASTER WOD #9

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills
- MB Clean Warm Up


2. STRENGTH
- Floor Press, 3-3-3-3 reps

3. WOD - AGAIN FASTER WOD #9
10 rounds for time:
- 10 Box Jumps (24")
- 10 Pullups

4. SKILLS & DRILLS
3 rounds:
- Planche Pushups, 10 reps
- Back Extensions, 15 reps

11/29/10 - BOX SQUATS & ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Box Squat, 3-3-3-3 reps

3. WOD - ENDURANCE
- Row 20 min, max distance

4. SKILLS & DRILLS
3 rounds:
- Muscle Up Turnover, 5 reps
- GHD Situps, 20 reps

11/28/10

1. Warm Up
- Mobility

11/27/10 - AMRAP 15 MIN

1. Warm Up

- Mobility

2. Strength

- Overhead Squat, 3-3-3-3

3. Work Capacity - AMRAP 15 MIN

- 5 Strict Pullups

- 7 Push Press @ 65% BW

- 9 K2E

4. Durability

- Muscle Up Turnover, 5-5-5 reps

11/26/10 - POWER SNATCH & METCON

1. Warm Up
- Mobility


2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Power Snatch, 3-3-3-3 reps

4. Work Capacity
4 rounds for time:
- Row 500m
- Alternating 1 Arm Power Clean & Push Press (70/53#), 20 reps (R-10 / L-10)
- GHD Situps, 10 reps

5. Durability

- Tabata Sledgehammer, 20:10x8

11/25/10 - BENCH PRESS & METCON

1. Warm Up
- Mobility WOD


2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Bench Press, 5-5-5 reps

4. Work Capacity - Metcon
6 rounds for time:
- Run 100m
- Power Clean (205#), 5 reps

New round every 90 seconds.

5. Durability
- Planche Pushups

11/24/10 - FRONT SQUATS & ENDURANCE

1. Warm Up
- Mobility WOD

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
Front Squats, 5-5-5 reps

4. Work Capacity
4 rounds for time:
- Run 400m
- Row 500m
- Rest 1 min

5. Durability

- Headstand Hold, 3 min

11/23/10 - CLEAN & JERK & "COLLIN"

1. Warm Up
- Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Clean & Jerk, 3-3-3-3 reps

4.Work Capacity - "Collin"
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Six rounds for time of:
- Carry 50 pound sandbag 400 meters
- 115 pound Push press, 12 reps
- 12 Box jumps, 24 inch box
- 95 pound Sumo deadlift high-pull, 12 reps

11/22/10 - SNATCH & METCON

1. Warm Up
- Mobility WOD


2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Snatch, 3-3-3-3 reps

4. Work Capacity - Metcon
21-15-9 reps for time:
- Overhead Squat (135/95#)
- Deadlift (225/185#)

5. Durability
- KB Low Windmill, 10/side
- KB High Windmill, 10/side

11/21/10

11/20/10 - STRENGTH & TEAM WOD

1. Warm Up
- Dynamic Warm Up
- Mobility WOD


2. Strength – 3 Sets Each:
- Front Squat (135/95-65/45#), Max Reps
- SP + PP + PJ (115/85-65/40#), Max Reps
- Pullups (BW/Band), Max Reps

3. Work Capacity – TEAM WOD – 2 Team Members @ 1x
- Plate Burpee, 3x10/person
- Pistols, 3x10/side/person

4. Durability – Front Lever Progressions
3-5 Rounds: You Go, I Go
- Alt K2E, 5 reps
- T2B, 5 reps
- Pullup Wipers, 3 reps/side

11/19/10 - AMRAP 10 MIN & RUN 2 MILES

1. Warm Up
- Mobility


2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Work Capacity - AMRAP 10 min:
- Pullups, 5 reps
- Pushups, 10 reps
- Squats, 15 reps

4. Stamina
- CFE Run Drills

5. Durability
- Run 2 miles

11/18/10 - SUMO DEADLIFT & METCON

1. Warm Up
- Mobility

- Speed & Agility Ladder

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Sumo Deadlift, 5-5-5 reps

4. Work Capacity - 5 rounds for time:
- Situps, 15 reps

- Double Unders, 10 reps
- Shoulder to Overhead (185/95#), 5 reps

5. Durability
- Back Extensions, 50 reps

11/17/10 - FLOOR PRESS & METCON

1. Warm Up
- Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Floor Press, 5-5-5 reps

4. Work Capacity - For time:
- KB Snatch (55/35#), 20 reps R arm
- Plate Carry (45/25#), 4 lengths
- SLRDL , 20 reps, R leg
- Sled Drag, 4 lengths
- KB Snatch (55/35#), 20 reps L arm
- Plate Carry (45/25#), 4 lengths

- SLRDL, 20 reps, L leg
- Sled Drag, 4 lengths

5. Durability - 2-3 rounds
- Turkish Get Up, 3 reps/side
- GHR, 6 reps
- Planche Pushup, 9 reps

11/16/10 - SNATCH PUSH PRESS & METCON

1. Warm Up
- Mobility


2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Snatch Push Press, 5-5-5 reps

- Deadlift Warm Up

4. Work Capacity - AMRAP 15 min

- Deadlift (315), 3 reps

- Ring Dip, 6 reps

- Toe to bar, 9 reps

5. Durability
- Row 40:20x5
- All Out Effort

11/15/10 - BOX SQUATS & "BLAKE"

1. Warm Up
- Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Box Squats, 5-5-5 reps

4. Work Capacity - "BLAKE"
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 rounds for time:
- 100ft. walking lunge with 45# plate overhead
- Box Jumps, 30 reps (24")
- Wallball Shots, 20 reps (10')
- Handstand Pushups, 10 reps

11/13/10 - CROSSFIT DODGEBALL

11/12/10 - STRENGTH & METCON

1. Warm Up
- Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength - 5-4-3-2-1 reps
Split Jerk Behind Neck (95/65#)
Front Rack Split Squat (95/65#)
Straight-Legged Deadlift (95/65#)

4. Work Capacity - 3 rounds for time:
Double Unders, 30 reps
Bench Press (155/55#), 10 reps
Renegade Row (25/10#), 10 reps/side
MB Clean (20/16#), 10 reps

11/11/10 - HEAVING SNATCH BALANCE & METCON

1. Warm Up

- Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength

- Heaving Snatch Balance, 5-5-5 reps

4. Work Capacity - 3 rounds for time:
- KB Swings, 30 reps
- Wallball Shots, 25 reps
- Pullups, 20 reps

5. Durability - 2 rounds

- GHR, 10 reps

- Reverse Hyper, 20 reps

- Side Plank, 1 min/side

11/10/10 - GYMNASTICS & 20 MIN ROW

1. Warm Up
- Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Stamina - 2-3 rounds:
- Handstand Hold, 1 min
- Skin the Cat, 5 reps
- Back Extensions, 10 reps
- Parrallette Jump Throughs, 15 reps
- GHD Situps, 20 reps

4. Work Capacity
- Row, max distance in 20min

11/9/09 - NOVEMBER PAINSTORM

1. Warm Up
- Mobility

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Work Capacity - NOVEMBER PAINSTORM

- Take a total of 50 x your body weight from ground to overhead, and box jump a total of 75 x your height.

- Select load for GTOH, box jump height, and partition as desired.

11/8/10 - CROSSFIT TOTAL

1. Warm Up
- Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Work Capacity - "CROSSFIT TOTAL"
3 Attempts:
- Back Squat, 1RM
- Shoulder Press, 1RM
- Deadlift, 1RM

11/7/10 - CLOSED TODAY

11/6/10 - TEAM RELAY

1. Warm Up
- Dynamic Warm Up

2. Work Capacity - TEAM RELAY (5 person teams)
- Row, 300m
- Wallball Shots, 30 reps
- Walking Lunges, 2 gym lengths
- Kettlebell Swing, 35 reps
- Plate Carry, 2 gym lengths x 2

3. Mobility

11/5/10 - SNATCH & METCON

1. Warm Up
- Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength

- Snatch, 1 rep every minute on the minute for 15 min

4. Work Capacity
10 rounds for time and load:
- Clean & Jerk, 1 rep
- Pullups, 5 reps
- Pushups, 10 reps
- Squats, 15 reps

5. Durability

- Situps, 2 min

11/4/10 - METCON

1. Warm Up
- Mobility

- Turkish Get Up (35/18#), 10 reps/side
- Knees to Elbows, 20 reps
- Back Extensions, 30 reps
- Walking Lunges, 40 reps

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
- Ring Support Hold, 2 minutes

3. Work Capacity - For time:
- BB Thruster (95/65), 30 reps
- Rope Climb, 10 ascents
- Pistol, 20 reps/side
- KB Clean & Press (35/18#), 20 reps/side
- Tire Flips, 10 reps
- Handstand Pushup, 30 reps

11/3/10 - BENCH PRESS, "TYLER", TABATA SLEDGHAMMER

1. Warm Up
- Mobility


2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Bench Press, 1RM

4. Work Capacity - TYLER
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

5 rounds for time:
- Muscle Ups, 7 reps
- SDHP (95#), 21 reps

5. Durability
- Tabata Sledgehammer, 20:10x8

11/2/10 - STAMINA & ROW INTERVALS

1. Warm Up
- Foam Roll
- Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Stamina - 2-3 rounds
- Power Snatch (95/65#), 10 reps
- Box Jumps (24"), 15 reps
- GHD Situps, 20 reps

4. Work Capacity - Row Intervals
- 3x3 min intervals, highest average watts
- 3 min recovery between intervals

5. Durability
- Headstand Hold, 3 min

11/1/10 - HANG SQUAT CLEAN, JERK, "JOSH"

1. Warm Up
- Foam Roll
- Run 1000m
- Mobility


2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Hang Squat Clean (95#), 30 reps
- Jerk, 1RM

4. Work Capacity - "JOSH"

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

For time:
- Overhead Squat (95#), 21 reps
- Pullups, 42 reps
- Overhead Squat (95#), 15 reps
- Pullups, 30 reps
- Overhead Squat (95#), 9 reps
- Pullups, 18 reps

5. Durability
- Headstand Hold, 3 min

10/31/10 - METCON

1. Warm Up

- Foam Roll

- Row 500m

- Dynamic Warm Up

2. METCON

- AMRAP in 20 minutes of:

Kettlebell Swing, 20 reps

Pushup, 20 reps

Air Squat, 20 reps

Situp, 20 reps

Post Kettlebell loads and rounds/reps to comments

10/30/10 - BARBELLS FOR BOOBS - AMAZING "GRACE"

1. Warm Up
- Dynamic Warm Up
- Clean & Jerk Warm Up

2. Work Capacity - "GRACE"
- Clean and Jerk (135/95#), 30 reps for time

BARBELLS FOR BOOBS - AMAZING "GRACE"





3. Mobility

10/29/10 - JERK, HANG SQUAT CLEAN, DEADLIFT & METCON

1. Warm Up
- Foam Roll
- Mobility


2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Jerk (50% max), 3 reps on the minute for 8 min
- Hang Squat Clean (50% max), 2 reps on the minute for 8 min
- Deadlift, 15-15-15 reps

4. Work Capacity
7 rounds for time:
- 10 Wallball Shots (20#/10')
- 10 Pullups

5. Durability
- Turkish Get Ups, 10 reps/side

10/28/10 - BENCH PRESS & ENDURANCE

1. Warm Up
- Foam Roll
- CFE Run Drills

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Bench Press, 15-15-15 reps

4. Work Capacity
3 rounds for time:
- Run 1 mile or Row 2000m
- 3 min rest between rounds

5. Durability
- Hollow Rock, 3 min

6. Mobility

10/27/10 - SUPINE RING ROW & AMRAP 20 MIN

1. Warm Up
- Foam Roll

- Mobility WOD

- Speed & Agility Ladder

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Supine Ring Row, 50 reps

4. Work Capacity - AMRAP 20 Min
- Squat Snatch (95/65#), 10 reps
- Ring Dips, 10 reps
- Knees to Elbows, 10 reps

5. Durability
- Hollow Rock, 3 min

10/26/10 - PRESS & "JACKIE"

1. Warm Up

- Foam Roll

- MB Clean Warm Up

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Press, 15-15-15 reps

4. Work Capacity - "JACKIE"

- Row 1000m

- 50 Thrusters (45#)

- 30 Pullups

5. Durability

- 2 Min Double Unders, Max reps

- Hollow Rock, 3 min

6. Mobility

10/25/10 - BACK SQUATS & "LINDA"

1. Warm Up
- Foam Roll
- Row, 5 min

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Back Squats, 1-1-1 reps

4. Work Capacity - "LINDA"
10-9-8-7-6-5-4-3-2-1 reps for time:
- Deadlift (1.5xBW)
- Bench Press (BW)
- Clean (3/4xBW)

5. Durability
- Hollow Rock

6. Mobility

10/24/10 - METCON

1. Warm Up

- Foam Roll

- Dynamic Warm Up

2. Work Capacity

- AMRAP in 20 minutes of:

Lunge 50 ft

Box Jump (24"/20"), 10 reps

Lunge 50 ft

Burpee, 10 reps

- IMMEDIATELY AFTER perform max rep situps for 2 minutes

Post box height, total rounds, and situp reps to comments

10/23/10 YOU CALL IT!

1. Warm Up

- Foam Roll

- Run 800m

- Dynamic Warm Up

2. You Call It METCON

4 rounds for time of:

Pullup, 20 reps

Double Unders, 40 reps

Thruster (75/45), 20 reps

Kettlebell Swing (35/25), 40 reps

Post loads and times to comments

10/22/10 - JERK & BRENTON

1. Warm Up

- Foam Roll

1 round:

- KB Low Windmill, 15 reps/side

- KB Snatch, 15 reps/side

- KB High Windmill, 15 reps/side

- KB OH Squat (1 arm), 15 reps/side

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Jerk, 2-2-2-2-2 reps

4. Work Capacity - "BRENTON"

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

5 rounds for time:
- Bear Crawl, 100ft
- Standing Broad-jump, 100ft
Do 3 burpees after every 5 broad-jumps. If you've got a 20# vest or body armor, wear it.

5. Durability

- Hollow Rock, 3 min

6. Mobility

10/21/10 - SNATCH BALANCE & METCON

1. Warm Up

- Foam Roll

- Dynamic Warm Up

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Snatch Balance 2-2-2-2-2 reps

4. Work Capacity - MAX Reps - 60:60x3

Rope Climb
Floor Press (135/95#)

Back Squat (135/95#)
Tire Flips

5. Mobility

- IT Band

6. Durability

- Hollow Rocks, 3 minutes

Post loads and reps to comments

10/20/10 - CLEAN & FILTHY FIFTY

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Clean 2-2-2-2-2 reps

4. Work Capacity - "FILTHY FIFTY" - For time:

- 50 Box Jumps (24")

- 50 Jumping Pullups

- 50 KB Swings (35#/25#)

- Walking Lunges, 50 steps

- 50 Knees To Elbows

- 50 Push Press (45#)

- 50 Back Extensions

- 50 Wallball Shots

- 50 Burpees

- 50 Double Unders

5. Durability

- Hollow Rock, 3 min

6. Mobility

- Squat, 10 min hold

10/19/10 - SNATCH & SHORT ENDURANCE

1. Warm Up

- Foam Roll

- Dynamic Warm Up

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

- 3 POS Snatch Pulls

3. Strength

- Snatch 2-2-2-2-2 reps

4. Work Capacity - Row Intervals
10 Rounds:
- Row your body weight in watts for 1min
- At the 1min limit pull 8 strokes as hard as possible to attain Max wattage
- Rest 2min between rounds.

5. Durability

- Hollow Rock, 3 min

6. Mobility

- Calves

- Couch Stretch

- Standing Lateral Hamstring

10/18/10 - FRONT SQUATS & "JT"

1. Warm Up
- Foam Roll (Pecs, Lats)
- Lateral Tube Walk

- Walking Lunges with Rotation

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Front Squats, 1RM

4. Work Capacity - "JT"

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

CLICK HERE FOR MORE INFO

21-15-9 reps for time:
- HSPU
- Ring Dips
- Pushups

5. Durability

- Hollow Rock, 3 min

6. Mobility

- T-Ball: Hamstring

- Supine Hip Flexion, Knee Extension

- Wall Groin

10/17/10 - BARBELLS FOR BOOBS - AMAZING "GRACE" FUNDRAISER

10/16/10 - METCON (OLY)

1. Warm Up
- Speed & Agility Ladder
- Dynamic Warm Up

2. Work Capacity - Max Rounds in 10 Min:
- Snatch Deadlift, 3 reps
- Hang Power Snatch, 3 reps
- Snatch Push Press, 3 reps

3. Durability
- Hollow Rock, 3 min

4. Mobility

10/15/10 - DEADLIFT & LONG ENDURANCE

1. Warm Up

- Foam Roll

- KB Warm Up

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Deadlift, 3-3-3 reps

4. Work Capacity - For time:

- Row 5K

5. Durability

3 rounds

- GHR, 5 reps

- KB High Windmill, 10 reps/side

- Toe to Bar, 15 reps

- Hollow Rock, 3 min

6. Mobility

- Leg Crossed Over Stretch

- Couch Stretch

10/14/10 - BENCH PRESS & OCTOBER PAINSTORM

NOT SCHEDULED: 50 BURPEES

1. Warm Up

- Foam Roll

- 10 Turkish Get Ups (each side)

2. Skills & Drills
- Burgener Warm Up

- Skill Transfer Drills

3. Strength
- Bench Press, 3-3-3 reps

4. Work Capacity - "OCTOBER PAINSTORM"
3 rounds for time:
- Run 400m
- 15 Deadlifts (BW)
- 15 Pull-ups
- Run 400m
- 15 Kettlebell Swings (53#)
- 15 HSPU

10/13/10 - PULLUPS & METCON

NOT SCHEDULED: 50 BURPEES

1. Warm Up
- Foam Roll
- Run 1000m

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Weighted Pullups, 3-3-3 reps

4. Work Capacity - 9-6-3 reps (95/65#) for time:
- Overhead Squat
- Snatch Balance
- Hang Snatch

Then:
- 100 Pullups

5. Durability
- Hollow Rock, 3 min

- Floor Cobra, 3 min

6. Mobility

- T-Ball: Feet

- Shoulder Internal Rotation and Extension

- Overhead Thoracic with KB and Foam Roll

- Sink Stretch

10/12/10 - PRESS & SHORT INTERVAL

NOT SCHEDULED: 50 BURPEES

1. Warm Up
- Foam Roll
- MB Clean Warm Up

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Press, 3-3-3 reps

4. Work Capacity - 10 rounds for time:
- Sprint, 30m out and back
- 15 KB Swings (35#/18#)

5. Durability
- Muscle Ups
- Hollow Rock, 3 min

6. Mobility

- Leg Press, 2 min

- Figure 4, 2 min/side

- Straight Leg Hamstring in Doorway, 2 min/side

10/11/10 - BACK SQUATS & "TABATA THIS!"

1. Warm Up
- Foam Roll
- Speed & Agility Ladder

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Back Squat, 3-3-3 reps

4. Work Capacity - "TABATA THIS!"
- Tabata Row
- Rest 1 minute
- Tabata Squat
- Rest 1 minute
- Tabata Pull-up
- Rest 1 minute
- Tabata Push-up
- Rest 1 minute
- Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

5. Durability
- Hollow Rock, 3 min

6. Mobility

- T-Ball: First Rib

- T-Ball: Subscapularis

- T-Ball: Tricep

- T-Ball: Internal/External Rotators

- T-Ball: Pec Minor

- T-Ball: Lats

10/10/10 - METCON

1. Warm Up

- Foam Roll

- Row 1000m

- Dynamic Warm Up

2. Work Capacity

10 rounds for time of:

10 burpee

10 toe to bar

10 KB swing (70/35)

10 knees to elbows

Post times to comments

10/9/10 - NASM DYNAMIC WARM UP & BEAR COMPLEX

1. Warm Up
- NASM Dynamic Warm Up

2. Work Capacity - BEAR COMPLEX
7 sets, 5 rounds:
- Power Clean
- Front Squat

- Press

- Back Squat

- Press

10/8/10 - JERK & "COE"

1. Warm Up

- Foam Roll

- CrossFit Warm Up

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Jerk, 3-3-3 reps

4. Work Capacity - "COE" - 10 rounds for time:
- 10 Thrusters (95/65#)
- 10 Ring Pushups

5. Durability
- Rope Climb, 5 ascents

- Hollow Rock, 3 min

6. Mobility

- Hip Flexion

- Hip Flexion, Internal Rotation

- Hip Flexion, External Rotation

- Hip Extension

10/7/10 - SNATCH BALANCE & "JERRY"

1. Warm Up

- Foam Roll

- Dynamic Warm Up

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Snatch Balance, 5-5-5 reps

4. Work Capacity - "JERRY" - For time:
- Run 1 mile
- Row 2K
- Run 1 mile

5. Durability

- Alternating Arm KB Swings, 50 reps/side
- GHD Situps, 50 reps
- Back Extensions, 50 reps

5. Mobility
- Hollow Rock, 3 min

- 5 way shoulder

10/6/10 - CLEANS & "ELIZABETH"

1. Warm Up

- Foam Roll

- Jump Rope, 3 min

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Squat Clean, 3-3-3 reps

4. Work Capacity - "ELIZABETH" - 21-15-9 reps for time:
- Clean (135#)
- Ring Dips

5. Durability

- Turkish Get Up (Barbell), 1RM

- Hollow Rock, 3 min

6. Mobility

- Straight Leg Hip Flexion

- Split Hip Extension

- Floor Internal Rotation

10/5/10 - OVERHEAD SQUAT & CHRISTINE

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Overhead Squat, 5-5-5 reps

4. Stamina
- Handstand Hold, 1 min

5. Work Capacity - "CHRISTINE" - 3 rounds for time:
- Row 500m

- 12 Deadlifts (BW)
- 21 Box Jumps (20")

6. Mobility
- Hollow Rock, 3 min

- Hip Capsule

- Hip Flexion/External Rotation

- T-Ball Hip

10/4/10 - SNATCH & TABATA RUN

1. Warm Up

- Foam Roll

- Speed & Agility Ladder

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills
- Mid Thigh Snatch, 4 POS land

3. Strength

- Snatch, 3-3-3 reps

4. Stamina
- Max Strict Pullups

5. Work Capacity
- Tabata Run, 20:10x8
- ALL OUT SPRINTS!!

6. Durability

- Inverted Tuck, 3x10-30sec

- Hollow Rock, 3 min

6. Mobility

- Pecs

- Triceps

- Internal Rotation

10/3/10 - METCON

1. Warm Up

- Foam Roll

- Dynamic Warm Up

2. Skill and Drill

- Tabata Tuck/L-Sit

3. METCON - 4 Rounds for time of:

- 10 manmakers

- 20 GHD situps

- Run 800m

Post manmaker loads and times to comments

10/2/10 -

10/1/10 - DEADLIFT & METCON

1. Warm Up

- Foam Roll

- CrossFit Warm Up (2x15)

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Deadlift, 5-5-5 reps

4. Work Capacity - For time:

- MB Clean (20/16#), 20 reps

- Power Snatch, 30 reps (75/45#), 30 reps

- Ball Slams (20/16#), 40 reps

- Power Snatch, 30 reps (75/45#), 30 reps

- MB Clean (20/16#), 20 reps

5. Mobility

- Chin Up Stretch

- Shoulder Flexion & External Rotation

- Externally Rotated Rack Tricep Stretch

- Hollow Rock (3 min)

5. Mobility

9/30/10 - BENCH PRESS & METCON

1. Warm Up

- Foam Roll

- Continuous Jump Rope, 3 minutes

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Bench Press, 5-5-5 reps

4. Work Capacity

- 3 rounds for time of:

Muscle Up, 5 reps

Push Press/Jerk (115/75), 15 reps

Sit to Box Jump (24"/16"), 25 reps

5. Mobility

- Groin

- Hip Hinge

- Calf

Post loads and times to comments

9/29/10 - WEIGHTED PULLUPS & LONG ENDURANCE

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Weighted Pullups, 5-5-5 reps

4. Work Capacity - Pick one of the following:
- Row 20 Min, max distance
- Run 5K, for time

5. Mobility

- Thoracic extension with foam roll and KB

- Shoulder flexion and external rotation with band

- T-ball on scapulae with external rotation

9/28/10 - PRESS & METCON

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Press, 5-5-5 reps

4. Work Capacity - 10 RFT:

- Deadlift (135/95#), 15 reps

- Pushups, 15 reps

5. Stamina

- Tabata Situps, 20:10x8

6. Mobility

- T-Ball: 1st Rib

- Anterior Compartment

9/27/10 - BACK SQUATS & DEATH BY PULLUPS

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Back Squats, 5-5-5 reps

4. Work Capacity - "DEATH BY PULLUPS"
- With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
- Use as many sets each minute as needed.
- Post number of minutes completed to comments.

5. Durability

- Tuck/L-Sit, 3x30 sec hold

6. Mobility

- Hip Flexion & External Rotation, 10 min

9/26/10 - METCON

1. Warm Up

- Foam Roll

- Row 1000m

- Dynamic Warm Up

2. METCON

4 Rounds for Time of:

Deadlift (225#/105#), 10 reps

Pullup, 10 reps

Tire Flip, 10 reps

Row 250m

Post times to comments

9/25/10 - FIGHT GONE BAD 5

1. Warm Up
- Dynamic Warm Up

2. Work Capacity - "FIGHT GONE BAD"
- Wallball (20#/10'), reps
- Sumo Deadlift High Pull (75#), reps
- Box Jump (20"), reps
- Push Press (75#), reps
- Row, Calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

9/24/10 - CROSSFIT TOTAL

1. Warm Up
- Foam Roll
- Speed Ladder Drills

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Work Capacity - CROSSFIT TOTAL
- Back Squat, 1RM
- Shoulder Press, 1RM
- Deadlift, 1RM

9/23/10 - METCON

1. Warm Up

- Foam Roll

- Row 500m

- Crossfit Warm Up (2x15 or 3x10)

2. Skills and Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Work Capacity - METCON
4 rounds for time of:

- Run 400m

- Air Squat, 50 Reps

4. Mobility

- Foam Roll: Quad

- Calves

- Hip in Lunge
- Straight Leg Hamstring

Post times to comments

9/22/10 - CHIPPER

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Work Capacity - CHIPPER

For time:
- Walking Lunge Steps, 25 reps
- Pullups, 20 reps
- Box Jumps (20"), 50 reps
- Double Unders, 20 reps
- Ring Dips, 25 reps
- Knees to Elbows, 20 reps
- Kettlebell Swings (70/53#), 30 reps
- Situps, 30 reps
- Hang Squat Cleans (35/25# DB), 20 reps
- Back Extensions, 25 reps
- Wallball Shots (20#), 30 reps
- Rope Climb, 3 ascents

4. Mobility

- Low Back

- Anterior Hip

- Anterior Shoulder

9/21/10 - ETHOS (SEALFIT.COM)

1. Warm Up
- Foam Roll
- Row 2000m @ 80%

2. Work Capacity - 30 MIN AMRAP
- Pullups, 5 reps
- KB Swings (53/35#), 10 reps
- Squat Jumps, 15 reps

3. Durability
- GHD Situps, 50 reps
- Back Extensions, 50 reps
- AB Mat Situps, 100 reps

9/20/10 - OLY DAY

1. Warm Up
- Foam Roll
- Run 1000m

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Work Capacity
- Snatch, 1RM
- Clean & Jerk, 1RM
- Front Squat, 1RM
- Good Mornings, 3x10

9/19/10

9/18/10 - CROSSFIT DODGEBALL