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