7/31/10 - "ROY"

1. Warm Up
- Run 1000m
- Dynamic Warm Up

2. Work Capacity - "ROY"
5 rounds for time:
- Deadlift (225#), 15 reps
- Box Jumps (24"), 20 reps
- Pullups, 25 reps

7/30/10 - RUN DRILLS & INTERVALS

1. Warm Up
- Run 1000m
- Foam Roll & T-Ball
- Flexibility
- Calves
- Bench Quads
- Iron Cross
- Scorpion
- Internal & External Hip Rotators
- Squat
- Groin
- 3D Lunge Matrix
- Lateral Tube Walk
- Burgener Warm Up
- Skill Transfer Drills

2. CFE Run Drills

3. Sprints

7/29/10 - METCON

1. Warm Up
Foam Roll
Run 1000m
Crossfit Warm Up 3X10 or 2X15
Burgener Warm Up
Skill Transfer Drills

2. METCON
4 Rounds for Time of:

21 KB Swing left arm (53/25)
14 Med Ball Cleans
21 KB Thruster right arm (53/25)
14 Burpee 2 Pullup

alternate arms for swing and thruster each round

Post times and loads to comments

7/28/10 - OVERHEAD SQUATS & METCON

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Stamina (2 rounds)
- Turkish Get Up, 3 reps
- Skin the Cat, 6 reps
- HSPU, 9 reps
- KB Clean & Press, 12 reps/side

3. Work Capacity - METCON
For time:
- Overhead Squats (95/65#), 100 reps

3 rounds for time:
- Double Unders, 20 reps
- Focus Mitts (1-2-3) - 20 reps (R)
- Renegade Row
- Sledgehammers
- Focus Mitts (1-2-3) - 20 reps (L)
- Rest 1 min

7/27/10 - POWER SNATCH & "ELIZABETH"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Strength
- Power Snatch, 5x5

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

4. Durability
- Rope Climb, 5 ascents

7/26/10 - BOX SQUAT & "LYNNE"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Strength
- Box Squat, 3RM

3. Work Capacity - "LYNNE"
5 rounds MAX reps:
- Bench Press, BW
- Pullups

4. Durability
- Back Extensions, 50 reps
- Pistols, 25 reps/side (alternate sides)

7/25/10 - METCON

1. Warm Up
- Foam Roll
- Row 1000m
- Dynamic Warm Up

2. METCON
5 Rounds for Time of:
- 10 Bench Press
- 20 GHD Situps
- 30 KB Swings
- 40 Double Unders

Post loads and times to comments

7/24/10 - SWIM WOD

500m TT
- Freestyle

7/24/10 - METCON

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

2. Work Capacity
Max reps in 5 minutes per station.
- Pullup
- Jump Rope
- Pushup
- Situp
- Kettlebell Swing


3 or 4 person teams.

7/23/10 - CROSSFIT TOTAL

7/22/10 - "AMANDA"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- CrossFit Warm Up (3x15)

2. Work Capacity - "AMANDA"
9-7-5 reps for time:
- Muscle Ups
- Squat Snatch

3. Durability
- Run 1.5 miles

7/21/10 - JULY PAINSTORM

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Work Capacity - JULY PAINSTORM - For Time:
- 4 rounds (5 clean 155lb/ 100lb, 5 thruster 155lb/ 100lb)
- Run 800m
- 3 rounds (5 power clean 155lb/ 100lb, 5 thruster 155lb/ 100lb)
- Run 600m
- 2 rounds (5 power clean 155lb/ 100lb, 5 thruster 155lb/ 100lb)
- Run 400m
- 1 round (5 power clean 155lb/ 100lb, 5 thruster 155lb/ 100lb)
- Run 200m

7/20/10 - SWIM WOD

- 50m on, 1 min off
- 50m on, 50 sec off
- 50m on, 40 sec off
- 50m on, 30 sec off
- 50m on, 20 sec off
- 50m on, 10 sec off
- 50m on, 20 sec off
- 50m on, 30 sec off
- 50m on, 40 sec off
- 50m on, 50 sec off
- 50m on

- All Out Efforts

7/20/10 - 2010 GAMES WOD #2

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- Speed & Agility Ladder

2. Stamina
2 Rounds:
- Tire Flips, 10 reps
- Toe to Bar, 20 reps
- Bench Press (135/55#), max reps

- Sledgehammer, 20:10x8

- Max Rope Climbs, 2 min

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
21 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

22 Minute Cutoff

7/19/10 - "JOHNSON"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- Run 1000m

2. Stamina (2 rounds)
- Pushups, 20 reps
- GHD Situps, 20 reps
- Back Extensions, 10 reps
- Squats, 30 reps

3. Work Capacity (3 sets)
- Ring Handstand, hold 10-30 sec

2. Work Capacity - "JOHNSON"
Complete as many rounds in 20 minutes as you can of:
- Deadlift (245/165#), 9 reps
- Muscle-ups, 8 reps
- Squat clean (155/105#), 9 reps

7/16/10 - SNATCH DRILLS

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

2. Stamina
- Burgener Warm Up
- Skill Transfer Drills
- 3 POS Snatch Drills

3. Durability
- Kettlebell Drills
- Jumping Drills

7/15/10 - BENCH PRESS & SOUTH CENTRAL REGIONAL WOD

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Strength
- Bench Press, 1RM

3. Work Capacity - SOUTH CENTRAL REGIONAL QUALIFIER WOD
For Time:
- Double Unders, 100 reps
3 rounds:
- Deadlift (275/185), 10 reps
- Sandbag Carry, 100m
- Row 1000m

7/14/10 - ROWING TT

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- CrossFit Warm Up (3x10)

2. Work Capacity
- Row 10,000m/5,000m

7/13/10 - SWIM WOD

7/13/10 - CFE RUN DRILLS & METCON

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- CFE Run Drills

2. Work Capacity - 3 rounds for time:
- Burpees, 25 reps
- Pushups, 50 reps
- Situps, 75 reps

7/12/10 - SDHP & 70s BIG JULY CONTEST

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Strength
- SDHP, 5x3

3. Work Capacity - 70s BIG JULY CONTEST - AMRAP 20 Min:
- Press, 3 reps @ .625xBW
- Pullups (strict), 3 reps

7/11/10 - METCON

1. Warm Up
Foam Roll
Row 500m
Dynamic Warm Up

2. Metcon
3 Rounds For Time of:
50 Squat
7 Muscle Up
10 Hang Power Clean

7/10/10 - SWIM WOD

10x100m

7/10/10 - PT DAY

1. Warm Up
- Dynamic Warm Up
- 800m Jog

2. Work Capacity
- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Prone Plank, 1 min
- Pullups, 21 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Side Plank, 30 sec/side
- Pullups, 18 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Side Plank, 30 sec/side
- Pullups, 15 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Prone Plank, 1 min
- Pullups, 12 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Side Plank, 30 sec/side
- Pullups, 9 reps

- Forward Walking Lunges (1 gym length), 50m
- Backward Walking Lunges (1 gym length), 50m
- Side Plank, 30 sec/side
- Pullups, 6 reps

3. Durability
- 1000m Jog

7/9/10 - BENCH PRESS & "THE CHIEF"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Stamina
- Bench Press, 5x3

3. Work Capacity - "THE CHIEF"

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

7/8/10 - BACK SQUATS & "STEHPEN"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Strength
- Back Squats, 5x3

3. Work Capacity - "STEPHEN"


Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

30-25-20-15-10-5 rep rounds for time of:

- GHD sit-up
- Back extension
- Knees to elbow
- 95 pound stiff legged deadlift

7/7/10 - PRESS, PUSH PRESS, PUSH JERK

1. Warm Up
- Foam Roll (Thoracic Spine, Pecs, Lats)
- T-Ball (Thoracic Spine)
- Static (Pecs, Lats)
- Burgener Warm Up
- Skill Transfer Drills

2. Work Capacity
- Press, 5x1
- Push Press, 5x3
- Push Jerk, 5x5

7/6/10 - "LUCE"

1. Warm Up
- Foam Roll
- Dynamic Warm Up
- Burgener Warm Up
- Skill Transfer Drills

2. Work Capacity - "LUCE"



Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

3 rounds for time: (20# Vest)
- Run 1000m
- Muscle Ups, 10 reps
- Squats, 100 reps

7/5/10 - "THE SEVEN"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- Run 800m or Row 1000m

2. Work Capacity - "THE SEVEN"



A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.  Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 rounds for time:

- HSPU, 7 reps
- Thruster (135#), 7 reps
- Knees to Elbows, 7 reps
- Deadlifts (245#), 7 reps
- Burpees, 7 reps
- KB Swing (70#), 7 reps
- Pullup, 7 reps

7/4/2010 - CELEBRATE FREEDOM

1. Warm Up
Foam Roll
Crossfit Warmup (1X20 or 2X10)

2. 10 Rounds For Time Of:

10 Pullup
10 Dip
10 GHD Situp
10 Squat

OR
For Time:

12 Tire Flip Jump Through
6 Clean and Jerk (135/95)
300m Run
9 Tire Flip Jump Through
9 Clean and Jerk (135/95)
450m Run
6 Tire Flip Jump Through
12 Clean and Jerk (135/95)
600m Run

7/3/10 - TEAM WOD

5 Person Teams Perform Max Reps in 30 Minutes:

Sumo Deadlift High Pull
Medicine Ball Clean
Box Jump
Pushup

One team member per station. Team members change at 250m row intervals.

7/2/10 - METCON

1. Warm Up
Foam Roll
Burgener Warm Up
Skill Transfer Drills

2. Work Capacity - METCON
4 rounds for time of:
500m row
10 Clean and Jerk (135/95)
20 Pullup
30 OH Bar Lunge

3. Durability
2-3 rounds of:
30 GHD Situps
15 Back Extensions
30 K2E
15 Back Extensions

7/1/10 - SWIM WOD

Free or Side
- 800m

7/1/10 - "RJ"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- Dynamic Warm Up

2. Work Capacity - "RJ"
5 Rounds For Time:
- Run 800m
- Rope Climb (15'), 5 ascents
- Pushups, 50 reps