12/31/10 - "DUBATA"

1. WARM UP

- Mobility WOD

- Burgener Warm Up

- Skill Transfer Drills

- Double Unders, 50 reps

2. WOD - "DUBATA"

40:20x8

- Wallball (20#@10' / 16#@8')

- Thrusters (95/65#)

- Power Snatch (95/65#)

- Back Squat (95/65#)

3. SKILLS & DRILLS

- Right Leg Split, 2 min
- Left Leg Split, 2 min
- Middle Split, 2 min
- Bridge Up, 2 min
- Toe Point, 2 min

12/30/10 - POSE RUN DRILLS & "TOSH"

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. CFE RUN DRILLS
90 Degree Turn After Each Set
- POSE, 4x10sec/side
- Pony, 4x5/side
- Change of Support, 4x10/side
- Single Leg Foot Taps, 2x10/side

- Hop in Place, 2x15/side
- Forward Pony, 2x15/side
- Forward Change of Support, 2x10/side
- Front Lunge, 2x7/side

3. WOD - RUN INTERVALS

- Run: 3x(200+400+600m)

- Rest exactly the time it take you to do each interval in each set

4. SKILLS & DRILLS

- Hollow Rocks, 100 reps

12/29/10 - SNATCH PUSH PRESS & METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Snatch Push Press, 3-3-3-3 reps

3. WOD
On the min for 15 min:
- 3 Box Jumps (30") - land whole foot on the box
- 3 Hang Squat Cleans (95/65#)

4. SKILLS & DRILLS
- Kick Up to Handstand, 5 min
- Pike Stretch, 2 min

12/28/10 - GOOD MORNINGS, BENCH PRESS & "DIANE"

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Good Mornings, 5-5-5 reps
- Bench Press, 5-5-5 reps

3. WOD - "DIANE"
21-15-9 reps for time:
- Deadlift (225/185#)
- HSPU

4. SKILLS & DRILLS
- Tabata Superman Rocks, 20:10x8

12/27/10 - FRONT SQUATS & ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Front Squat, 5-5-5 reps

3. WOD - ENDURANCE
For time:
- Row 5000m

4. SKILLS & DRILLS - AMRAP 10 MIN
- 5 Pullups
- 10 V-Ups
- 15 Pushups

12/26/10 - CLOSED

12/25/10 - CLOSED

MERRY CHRISTMAS!!

12/24/10 - CLOSED

12/23/10 - "RANDY" AGAIN FASTER!

1. WARM UP

- Mobility WOD

- Burgener Warm Up

- Skill Transfer Drills

2. METCON - "Randy" buy-in

For time:

- 75 Power Snatch (75/45)

Rest 3 minutes then do AMRAP in 20:

- 6 HSPU

- 8 Jump Over Box (24/20)

- 10 Hang Squat Clean (85/65)

3. SKILLS & DRILLS

3 rounds of:

- 10 Tuck Ups

- 10 Straddle Ups

- 10 V Ups

- 10 Leg Circles Clockwise

- 10 Leg Circles Counterclockwise

Post "Randy" time and rounds of AMRAP to comments

12/22/10 - POWER CLEAN, BENCH & OH SQUAT

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

10-9-8-7-6-5-4-3-2-1 reps:

- Pull Up on Rings
- Bulgarian Dip

2. STRENGTH
- Power Clean, 1RM
- Bench, 1RM
- Overhead Squat, 1RM

3. SKILLS & DRILLS
3-5 rounds:

- Toe Point to Inverted Pike, 20 reps

- Rest 1 min

12/21/10 - RACK GOOD MORNINGS & "DANIEL"

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Rack Good Mornings, 3RM

3. WOD - "DANIEL"
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

For time:
- Pullups, 50 reps
- Run 400m
- Thrusters (95/65#), 21 reps
- Run 800m
- Thrusters (95/65#), 21 reps
- Run 400m
- Pullups, 50 reps

4. SKILLS & DRILLS
2 rounds:

- Body Levers, 10 reps

- GHR, 8 reps

- Lateral Tube Walk, 2 gym lengths

12/20/10 - SNATCH, METCON & TABATA ROW

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Snatch, 1RM

3. WOD
21-15-9 reps for time:
- KB Snatch (35/18#)
- KB Overhead Squat - 1 Arm (35/18#)

KB Snatch 21 reps on the R arm
OH Squat 21 reps on the R arm
KB Snatch 21 reps on the L arm
OH Squat 21 reps on the L arm
KB Snatch 15 reps on the R arm....

4. SKILLS & DRILLS
- Tabata Row, 20:10x8

12/19/10 - METCON

1. WARM UP

- Foam Roll/T-Ball

- Mob WOD Hip Int Rot

- Row 1000m

- Dynamic Warm Up

2. METCON - AMRAP 20 MIN :

- Deadlift (275#/135) X 3

- Burpee X 6

- Box Jump X 9

Post rounds and reps to comments.

12/18/10 - WORKOUT FOR ST. JUDE

12/17/10 - PUSH PRESS & AMRAP 20 MIN

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
5 sets:
- Push Press, (75#/55#) 10 reps
- 20 sec rest

3. WOD - AMRAP 20 MIN
- 4 Ring Dips
- 6 C2B Pullups
- 8 MB Clean (20/16#)

4. SKILLS & DRILLS

2 rounds:
- Planche Pushups, 10 reps

- KB High Pull, 20 reps/side

12/16/10 - DE BOX SQUAT & AGAIN FASTER WOD #11

1. WARM UP

- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. Strength

- DE Box Squat, 8x2

- Work up to heavy single after 8x2

3. WOD - AGAIN FASTER WOD #11

For time:

- 200 Double Unders

- 9000/7000# of Deadlifts

- 75 Barbell Thrusters (45#)

Weight on the deadlift bar will determin # of reps. If weight isn't an even multiple of the 9000/7000#, athlete will round up. For example, if you choose to complete the 9000# with 185# (9000/185=48.6), you'll complete 49 reps. Reps can be partitioned as the athlete wishes. Once the workout begins, deadlift weight must remain the same.

4. SKILLS & DRILLS

2 rounds:

- GHR, 8 reps
- Sled Drags (Forward & Backward), 5 gym lengths each

12/15/10 - ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills
- CFE Run Drills


2. WOD
6 rounds for time:
- Run, 400m
- 2 min rest between rounds

3. SKILLS & DRILLS
2 rounds:
- KB Swings, 20
- GHD Situps, 20
- Back Extensions, 20 reps

12/14/10 - DE FLOOR PRESS & DECEMBER PAINSTORM

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Dynamic Effort Floor Press, 8x3
- Work up to heavy single after 8x3

3. WOD - DECEMBER PAINSTORM
Five 5-minute rounds with 2 minutes rest between rounds.
In each round, perform the following:
- Row 500 meters
- 25 thrusters (45lb)
- 15 pull-ups

In the remaining time, accumulate as many reps of Shoulder to Overhead (S2O)with 155lb as possible. Score is total reps of S2O.

4. SKILLS & DRILLS
3 rounds:
- Skin the Cat, 5 reps
- Rest 1 minute between rounds

12/13/10 - OLYMPIC WEIGHTLIFTING DRILLS

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. WOD - OLYMPIC WEIGHTLIFTING DRILLS
- Overhead Squat, 3-3-3-3-3 reps
- Heaving Snatch Balance, 2-2-2-2-2-2 reps
- Snatch Balance, 1-1-1-1-1-1-1 reps

3. SKILLS & DRILLS
2 rounds:
- L-Sit, 3-5x10sec hold, 20 sec rest
- Turkish Get Up, 5 reps/side

12/12/10

12/11/10 - CROSSFIT DODGEBALL

12/10/10 - FRONT SQUAT & ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Front Squats, 3-3-3-3 reps

3. WOD - ENDURANCE
3 rounds for time:
- Run 1000m
- Rest 2 min between rounds

4. SKILLS & DRILLS

12/9/10 - POWER SNATCH & OLY WOD

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Power Snatch, 2-2-2-2-2 reps

3. WOD - OLY WOD
21-18-15-12-9 reps rounds of:
- Power Snatch (115/75#)
- Wallball Shots (20#)
- Knees to Elbows

4. SKILLS & DRILLS
2-3 rounds
- Wall Extensions, 10 reps
- KB High Windmill (25/15#), 10 reps/side

12/8/10 - BENCH PRESS & BARBARA

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills




2. STRENGTH
- Bench Press, 3-3-3-3 reps

3. WOD - BARBARA

5 rounds for time:

- 20 Pullups

- 30 Pushups

- 40 Situps

- 50 Squats

Rest exactly 3 minutes between rounds.

4. SKILLS & DRILLS
- Bridge Wall Walks, 10 reps
- Inch Worm, 10 reps

12/7/10 - SNATCH & ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Snatch, 2-2-2-2-2 reps

3. WOD
For time:
- Row 2000m

4. SKILLS & DRILLS
3 rounds:
- Ring Pushups, max reps
- Bar Inverted Tuck Hold, 30 sec

12/6/10 - CLEAN & JERK & TABATA

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Clean & Jerk, 2-2-2-2-2 reps

3. WOD - TABATA
- Weighted Pullups, (30/10#)
- Rest 1 minute
- Weighted squat, (45/25#)
- Rest 1 minute
- Weighted ring dip, (30/10#)
- Rest 1 minute
- Deadlift, (165/85#)

Tabata score is the least number of reps performed in any of the eight intervals.

4. SKILLS & DRILLS
3 rounds:
- Press to Handstand, 10 reps
- Ring Support, max hold

12/5/10 - AMRAP 20 MIN

1. WARM UP
- Foam Roll/T-Ball
- Row 500m
- Dynamic Warm Up


2. WOD - AMRAP 20 MIN
- 10 Burpee to Box Jump (24"/20")
- 10 Pullup
- 10 Wall Ball (20#/16#)

Post rounds and reps to comments

12/4/10 - WEST PLANO TOYS FOR TOTS COMPETITION

12/3/10 - SPLIT JERK & METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Split Jerk, 2-2-2-2-2 reps

3. WOD
10 rounds for time:
- Row 300m
- Double Unders, 30 reps

4. SKILLS & DRILLS
2 rounds:
- Muscle Up Turnover, 10 reps
- GHD Situps, 20 reps

12/2/10 - SUMO DEADLIFT & ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

- Speed & Agility Ladder


2. STRENGTH
- Sumo Deadlift, 3-3-3-3 reps

3. WOD
6 rounds AFAP, every 90 sec:

- Farmer's Carry (95/65#)

4. SKILLS & DRILLS
3 rounds:
- Planche Pushups, 10 reps
- Back Extensions, 15 reps

12/1/10 - SNATCH PUSH PRESS & METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Snatch Push Press, 3-3-3-3 reps

3. WOD
For Time:

- 10 pistols R & L leg, 10 C2B pullups

- 9 pistols R & L leg, 9 C2B chinups

- 8 pistols R & L leg, 8 C2B pullups

- 7 pistols R & L leg, 7 C2B chinups

- 6 pistols R & L leg, 6 C2B pullups

- 5 pistols R & L leg, 5 C2B chinups

- 4 pistols R & L leg, 4 C2B pullups

- 3 pistols R & L leg, 3 C2B chinups

- 2 pistols R & L leg, 2 C2B pullups

- 1 pistols R & L leg, 1 C2B chinups

4. SKILLS & DRILLS
3 rounds:
- Muscle Up Turnover, 5 reps
- GHD Situps, 20 reps