8/31/10 - ROW & STAMINA

1. Warm Up
- Foam Roll
- Dynamic Warm Up

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

3. Work Capacity
Row 5000m

4. Stamina
- Strict Pullups, 30 reps
- Sled Drag, 3x
- Lunge & Reach, 10 reps/sd/mp
- Sled Drag, 3x
- Long Jumps, 30 reps
- Sled Drag, 3x
- Butt Kicks, 30 reps
- Sled Drag, 3x

8/30/10 - HANG SNATCH & AMRAP 20 MIN

1. Warm Up
- Foam Roll
- Run 1000m

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

3. Strength
- Hang Snatch 5-5-5-5-5 reps

4. Work Capacity - AMRAP 20 MIN
Rope Climb, 1 ascent
Plate Run (45/25#), Parking Lot and Back
Tire Flips, 5 reps

5. Durability - 3 rounds
- GHD Situps, 20 reps
- Back Extensions, 20 reps

8/29/10 - METCON

1. Warm Up
- Foam Roll
- Dynamic Warm Up

2. METCON
3 rounds for time of:
- 5 Bench Press @ 80% of 1RM
- 15 Pullup
- 25 Box Jump (24"/20")

Post bench press loads and times to comments

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8/28/10 - SNATCH BALANCE & NANCY

1. Warm Up
- Mobility (Calves, Squat, Psoas, Shoulders)
- Overhead Squat

2. Strength
- Snatch Balance 3-3-3-3-3 reps

3. Work Capacity - "NANCY"
5 rounds for time:
- 400m Run
- Overhead Squat (95/65#), 15 reps

8/27/10 - CLEAN & STAMINA

1. Warm Up
- Foam Roll
- Speed Ladder

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

3. Strength
- Clean, 1RM

4. Work Capacity - 5 rounds for time:
- Wallball, 10 reps
- SDHP, 10 reps
- Push Press, 10 reps

5. Durability
- Tabata Row

8/26/10 - METCON

1. Warm Up
- Foam Roll
- Row 1250m/Run 1000m
- Dynamic Warm Up
2. Skills and Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Strength and Stability
- Turkish Get Up (KB/Bar) 5X3
4. METCON
- for time:
Deadlift (225/115) X 21
Pushup X 3
Subtract 3 DL and add 3 pushup until you end at 3 DL and 21 pushup.
5. Durability
- 1:00/:30 X 3 max rep Box Jump

Post loads, times, and reps to comments

8/25/10 - JERK & RUN/ROW

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

2. Stamina (2x20)
- Good Mornings
- GHD Situps
- Back Extensions
- KB Swings (53/35#)
- Ring Dips

3. Strength
- Jerk, 3-3-3-3-3 reps @ Max Press Weight

3. Endurance (choose one)
- Run 1.5 miles
- Row 3K

8/24/10 - BENCH PRESS & DEATH BY PULLUPS

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

2. Strength
- Bench Press, 1RM

2. 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.

8/23/10 - SNATCH & MOBILITY

1. Warm Up
- Foam Roll (Calves, IT-Bands, Adductors, Lats, Thoracic Spine)
- T-Ball (Thoracic Spine)
- Static (Calves, Bench Quads, Lats)

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

3. Work Capacity
- Snatch, 1RM

4. Mobility (Alternate - 1min:30sec x 5)
- Squat
- Floor Cobra

8/22/10 - METCON

1. Warm Up
- Foam Roll
- Dynamic Warm Up
2. METCON
- AMRAP in 20 Minutes of:
- 10 Pushup
- 15 KB Swing
- 20 Squat Jump

Post rounds and reps to comments

8/21/2010 - METCON

1. Warm Up
- Foam Roll
- Run 1000m
- Dynamic Warm Up
2. Work Capacity
30-25-20-15-10 for time of:
- Burpee
- Box Jump, 24"
- Toe to Bar

Post times to comments

8/21/10 - SWIM WOD

- Freestyle, 6x50m
- All Out Sprints!
- 2:30 recoveries

8/20/10 - PRESS, RUN DRILLS, & RUN INTERVALS

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

2. Strength
- Press, 1-1-1-1-1 reps

3. Skills & Drills
- CFE Run Drills

4. Work Capacity
- 6x400m
- 1 min recoveries

8/19/10 - METCON

1. Warm Up
- Foam Roll
- Row 1000m
- Dynamic Warm Up
2. Skills and Drills
- Burgener Warm Up
- Skill Transfer Drills
3. METCON
- Buy-in for time:
50 Wall Ball
- Rest 3 minutes
- Subtract Wall Ball time from 20 minutes and complete:
800m run
AMRAP
10 Med Ball Clean
10 Burpee to Box Jump

Post Wall Ball time and rounds/reps of AMRAP to comments

8/19/10 - SWIM WOD

Tempo 85-90%, RPE 16-18
- 300m, Freestyle

8/18/10 - BACK SQUATS & "PAUL"

1. Warm Up
- Foam Roll
- Run 1000m

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

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

4. Work Capacity - "PAUL"
5 rounds for time:
- Double Unders, 50 reps
- Knees To Elbows, 35 reps
- Overhead Walk (185#), 20 yards

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8/17/10 - METCON

1. Warm Up
- Foam Roll
- Row 1000m

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
- Ring Support, 3x30sec-1min hold
- HSPU, 3x5-10 reps

3. Work Capacity
3 rounds AFAP:
- Bench Press, 5 reps @ 80% of 1RM
- Pushups, 20 reps
- Weighted Pullups, 5 reps at 1 time
- Row, Max Watts (Damper #10)
- Rest 3 min

4. Durability
- Back Extensions, 50 reps
- GHD Situps, 50 reps

8/16/10 - POWER CLEAN AND THROWDOWN!

1. Warm Up
- Foam Roll
- Run 1000m
- Dynamic Warm Up
2. Skills and Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Strength
- Power Clean, 5X1
4. Texas Throwdown WOD #2
With a weight vest (20/10) and/or mask, complete for time:
- Row 750m
- Paralette Shoot-through X 25
- Burpee X 10

Post loads and times to comments

8/15/10 - METCON

1. Warm Up
- Foam Roll
- Row 500m
- Dynamic Warm Up
2. METCON
3 Rounds for Time of:
- Push Press/Jerk (95/65) X 21
- Pullup X 12
- Bar/DB Overhead Lunge (45/20), 150 ft

Post loads and times to comments

8/14/10 - METCON

1. Warm Up
- Foam Roll
- Dynamic Warm Up
2. METCON
21-15-9 for time:
- Wall Ball
- Pushup
- Kettlebell Swing
- Sit Ups
- Shuttle Runs

8/13/10 - PRESS & NASTY GIRLS

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

2. Strength
- Press, 5x3

3. Work Capacity - "NASTY GIRLS"
3 rounds for time:
- Squats, 50 reps
- Muscle Ups, 7 reps
- Hang Power Clean (135/95#), 10 reps

8/12/10 - METCON

1. Warm Up
-Foam Roll
-Run 1000m
-Crossfit Warm Up 3X10 or 2X15
-Burgener Warm Up
-Skill Transfer Drills
2. Skills & Drills
-Dynamic Effort Muscle Snatch 8X3 @ 1:00 45#-95#
3. METCON
- For Time: 25-20-15-10-5 of:
-Double Unders
-Toes to Bar
- Burpee to Bar Touch
- Stiff-leg Deadlift

Post times to comments

8/11/10 - BACK SQUATS & TABATA WOD

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

2. Strength
- Back Squats, 5x3

3. Work Capacity (20:10x8/exercise)
Pushups
Situps
KB Swings
Ring Dips

4. Durability
- Row 10 min

8/10/10 - "ADAMBROWN"

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

2. Stamina (3 rounds)
- HSPU, 5 reps
- Pistols, 10 reps
- Pullups, 15 reps

3. Work Capacity - "ADAMBROWN"

[caption id="attachment_1023" align="alignleft" width="151" caption="Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents."][/caption]

Two rounds for time of:
- Deadlift (295/185#), 24 reps
- Box jumps (24"), 24 reps
- Wallball shots (20/16#), 24 reps
- Bench press (195/120#), 24 reps
- Box jumps (24"), 24 reps
- Wallball shots (20/16#), 24 reps
- Clean (145/100#), 24 reps

8/9/10 - POWER CLEAN

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

2. Strength
- Power Clean, 5x3

3. Work Capacity - 21-15-9 reps for time:
- Overhead Squats (95/65#)
- Burpees

4. Durability
- Tabata Sledgehammer

8/8/10 - "CINDY"

1. Warm Up
- Foam Roll
- Row 1000m
- Dynamic Warm Up
2. Work Capacity
"CINDY" AMRAP in 20 of:
- Pullup X 5
- Pushup X 10
- Squat X 15

Post rounds and reps to comments

8/7/10 - CROSSFIT DODGEBALL

8/6/10 - PRESS & AMRAP 20

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

2. Skills & Drills
- Upside down ring support, 3-5x10-30sec hold

3. Strength
- Press, 5x5

4. Work Capacity - AMRAP in 20:
- Rope Climb, 1 Ascent
- Sand Bag Carry, 3 Gym Lengths
- Tire Flip Jump Through, 5 reps

8/5/10 - AUGUST PAINSTORM

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

2. Work Capacity - AUGUST PAINSTORM
For time:

5 rounds:
- 3 Ground To OverHead 60kg/40kg
- 15 ball slams
- Run 800m
5 rounds:
- 3 power snatch 60kg/ 40kg
- 15 wall ball
- Run 800m
5 rounds:
- 3 GTOH 60kg/40kg
- 15 ball slams
- Run 800m
5 rounds:
- 3 power snatch 60kg/ 40kg
- 15 wall ball
- Run 800m

8/4/10 - BACK SQUATS & BENCH PRESS

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

2. Strength
- Back Squats, 5x5
- Bench Press, 5x5

3. Durability
- GHR
- Reverse Hypers
- Sled Drag

8/3/10 - METCON

1. Warm Up (10 min)
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Stamina (10 min limit)
21-15-9 reps AFAP:
- Push Press
- Back Extensions
- Row (calories)

3. Work Capacity (25 min limit)
2 rounds for time:
- Walking KB Overhead Lunge (Right Arm), 30 steps
- KB Ground to Overhead (Right Arm), 15 reps
- Walking KB Overhead Lunge (Left Arm), 30 steps
- KB Ground to Overhead (Left Arm), 15 reps
- Knees to Elbows, 15 reps
- Hang Snatch, 15 reps

4. Durability (9 min)
3 rounds:
- Heavy Bag, 1 min
- Double Unders, 1 min
- Rest, 1 min

8/2/10 - POWER CLEAN

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

2. Stamina
- Tuck or L-Sit, 5x10-30 sec hold
- Muscle Ups, 10 reps
- Pushup with Rotation, 20 reps
- GHD Situps, 30 reps

3. Strength
- Power Clean, 5x5

4. Durability
- SDHP (75/55#), 30:20x6 - max reps