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