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

9/17/10 - BENCH PRESS & METCON

1. Warm Up

- Foam Roll

- Run/Row 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Barbara (2 rounds)

- Pullups, 10 reps

- Pushups, 20 reps

- Situps, 30 reps

- Squats, 40 reps

- Rest 3 min

4. Strength
- Bench Press, 1-1-1-1-1 reps

5. Work Capacity

21-15-9 reps for time:

- Pistols (each side)

- Floor Wipers (each side)

- Back Extensions

9/16/10 - METCON

1. Warm Up

- Foam Roll

- Run/Row 1000m

- Dynamic Warm Up

2. Skill and Drill

- Burgener Warm Up

- Skill Transfer

3. Work Capacity - METCON
For time:

- Squat clean thruster X 25 with 3 burpees every :30

- Ring dip X 50 with 6 toe to bar every :60

- Kettlebell swing (35/25) X 100 with 9 box jumps (24"/20") every :90

Post times to comments.

9/15/10 - DEADLIFTS & METCON

1. Warm Up

- Foam Roll

- Speed & Agility Ladder

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Deadlift, 1-1-1-1-1 reps

4. Stamina (3 rounds)

- Low KB Windmill, 10 reps/side

- High KB Windmill, 10 reps/side

- MB Clean, 15 reps

- Ring Support, 30 sec-1 min

- Inverted Ring Support, 30 sec-1 min

5. Durability

- Tabata Sledgehammer, 20:10x8

9/14/10 - SWIM WOD

- 10x25m w/turn

- ALL OUT SPRINT!

- 2 min recoveries

9/14/10 - LYNNE & FGB PREP

1. Warm Up

- Foam Roll

- Double Unders (3x1:2min), max reps

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Work Capacity - "LYNNE"

5 rounds, max reps:

- Bench Press, BW

- Pullups, BW

- Rest 3 min

4. Stamina - Fight Gone Bad, 1 round, max reps

- Wallball (20/16#)

- SDHP (75/55#)

- Box Jumps (24/20")

- Push Press (75/55#)

- Row (calories)

9/14/10 - OVERHEAD SQUATS, SNATCH BALANCE, & KELLY

Strength
- Overhead Squat, 5-5-5-5-5 reps
- Snatch Balance, 3-3-3 reps

Work Capacity - "KELLY" - 5 rounds for time:
- Run 400m
- Box Jumps (24"), 30 reps
- Wallball Shots (20/16#), 30 reps

9/13/10 - HANG SNATCH & THE SEVEN

1. Warm Up

- Foam Roll

- Run/Row 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Strength

- Hang Snatch, 1-1-1-1-1 reps

4. 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 (135/95#), 7 reps

- Knees To Elbows, 7 reps

- Deadlift (245/200#), 7 reps

- Burpees, 7 reps

- KB Swings (70/55#), 7 reps

- Pullups, 7 reps

9/12/10 - AMRAP 15 MIN

With a 15 minute running clock perform:

- Plate overhead walking lunge (25/10#), 50 steps

Then AMRAP:

- Burpee, 10 reps

- Situps, 20 reps

- KB Swing (35/25#), 30 reps

9/11/10 - CROSSFIT NTX FALLEN HEROES CHALLENGE

INDIVIDUAL WOD #1

2 rounds for time:

- Back Squat (135/85#)

- Push Press (75/55#)

- Deadlift (135/85#)

Male athletes will have one bar, one rack, 45s (2), 10s (2), 5s (2), collars (2)

Female athletes will have one bar, one rack, 10s (2), 5s (2), collars (2)

Athletes are responsible for changing out their own weights.

TEAM WOD #1

Team Total - Max reps 1 min:

1 team member starts followed by the next team member.

- Jump Rope, max reps

- Rest 1 min

- Box Jumps (20"), max reps

- Rest 1 min

- Air Squat, max reps

- Rest 1 min

- KB Swing (35/25#), max reps

- Front Squat, 1RM

INDIVIDUAL WOD #2

- Tabata Row (20:10x8), max meters

TEAM WOD #2

For time:

- Wallball, 40 reps

- GHD Situps, 30 reps

- Back Extensions, 20 reps

- Burpee to hanging plate touch (100"), 10 reps

- Row (Damper #10), 500m

INDIVIDUAL WOD #3

3 rounds - 5 min on, 1 min rest

- Run 400m

- Pullups, 5 reps

- Pushups, 10 reps

- Squats, 15 reps

In remaining time:

- Thruster (65/45#)

Score is total number of thrusters.

TEAM WOD #3

Relay for time:

- Log run/bike ride (each member must ride bike once 1000m), 4 rounds for time

Then, immediately after relay:

2 rounds for time:

- Tire flip, 2o reps (2 members)

- Wheel roll, 75m (2 members)

- Line pushups, 10 reps

9/10/10 - RUN DRILLS & BENCH PRESS

1. Warm Up
- Foam Roll
- Run 1000m

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

- CFE Run Drills

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

9/9/10 - METCON

1. Warm Up

- Foam Roll

- Run 1000m

2. Skills and Drills

- Burgener Warm Up

- Skill Transfer Drills

- "Work Your Weakness" YOU CALL IT

3. Work Capacity

- Buy-In: Thruster (75/45) for time

- AMRAP in 20 min - Buy-In of:

25 Double Unders

20 Toes 2 Bar

15 Pushups w/Hand Release

10 1-Arm BB Powersnatch (65/25)

5 Muscle Ups

Post rounds and reps to comments

9/8/10 - DEADLIFTS & KB STAMINA

1. Warm Up
- Foam Roll

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

3. Strength
- Deadlift, 3-3-3-3-3 reps

4. Stamina
KB Warm Up - 2 rounds: Alternating Tabata (25/15#)
- Swing (1 Arm, R&L)
- High Pull (1 Arm, R&L)
- Snatch (1 Arm, R&L)

5. Work Capacity
6 rounds alternating sides for time:
- KB Clean & Press (35/18#) (21-R, 21-L, 15-R, 15-L,9-R, 9-L)
- Walking KB OH Lunge (35/18#) (1 gym length R&L)
- Turkish Get Ups (35/18#) (21-R, 21-L, 15-R, 15-L,9-R, 9-L)

6. Mobility
- Psoas & Adductors

9/7/10 - HANG SNATCH & METCON

1. Warm Up
- Foam Roll
- Shoulder & Back Rack Mobility

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
- Skin the Cat, 20 reps

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

4. Work Capacity - 5 rounds for time:
- Row 250m
- Front Squat (135/95), 10 reps
- GHD Situps, 15 reps
- Box Jumps (24/20"), 20 reps

9/6/10 - "SEVERIN"

1. Warm Up
- Dynamic Warm Up

2. Work Capacity - "SEVERIN" - For time:
- Strict Pullups, 50 reps
- Pushups (release hands from floor at bottom), 100 reps
- 5K

If you've got a 20 pound vest or body armor, wear it.

9/5/10 - CLOSED

9/4/10 - CROSSFIT WARM UP, POWER CLEANS, & RUN

1. Warm Up
- Dynamic Warm Up
- Speed & Agility Ladder
- CrossFit Warm Up (2x15 reps - 1 min rotation)
- Samson Stretch (30 sec/side)
- Overhead Squat
- Situp
- Back Extensions
- Pullup
- Ring Dip

2. Strength
- Hang Power Cleans, 5x5

3. Durability
- Run, 1.5 miles

9/3/10 - BENCH PRESS & METCON

1. Warm Up
- Foam Roll (IT- Bands, Quads, Lats)
- 3-5 rounds of "Cindy", AFAP

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

3. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
- Skin The Cat, 20 reps

4. Work Capacity
8 rounds for time:
- Row 250m
- Power Snatch (95/65#), 5 reps

- Back Squat (185/95#), max reps

9/2/10 - YAY BURPEE!!!

1. Warm Up
- Foam Roll
- Row 1000m
- Crossfit Warm Up (3X10 or 2X15)

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

3. METCON
- 50 Plate Burpees for time

Post plate loads and times to comments

9/2/10 - SWIM WOD

4 min on, 2 min off
5 min on, 2 min off
6 min on, 2 min off
5 min on, 2 min off
4 min on, DONE!!

9/1/10 - DEADLIFT & SEPTEMBER PAINSTORM

1. Warm Up
- Foam Roll

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

3. Strength
- Deadlift 5-5-5-5-5 reps

4. Work Capacity - SEPTEMBER PAINSTORM
In a 5 minute window:

- Complete 1 round of "Helen" and in remaining time do as many clean and jerk as possible ("Grace" loading)
Rest 1 minute, 3 rounds.

Then straight into . . .

In a 3 minute window:
Complete the first round of "Annie" (50's) and in the remaining time do as many muscle-ups as possible.
Rest 1 minute, 5 rounds (the numbers descend in accordance with the WOD "Annie", ie. 50-40-30-20-10)

Score is total number of clean and jerk added to total number of muscle-ups.