3/31/11 - METCON

1.WARM UP
Mobility WOD - 10 MIN SQUAT TEST

Dynamic Warm Up
- 3D Lunge & Reach Matrix

2. SKILL & DRILL

- Knees to Elbows, 3x3-5 reps (2 sec hold)
- GHR, 3x5-10 reps
OR

- Strict Pullup, 3x3-5 reps

- Box Pistol, 3x5-10 reps

3. STRENGTH

Tues, Wed, or Thur
- Lower Body: Overhead Squats, 12x2@60% of 1RM
Thur or Fri
- Upper Body: Push Press, 5 sets x 3 reps

4. WOD - METCON

5 Rounds for Time of:

- Thruster (115#/80#), 5 reps

- Burpee, 10 reps

- Row 250m

Post times to comments.

3/30/11 - CROSSFIT OPEN WOD 11.2

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Practice Double Unders, 5 minutes

2. SKILL & DRILL
2-3 rounds:

- Ring Support L-Sit/Tuck, 10-30 sec hold

- Handstand Wall Touches, 10-30 sec hold
OR
2-3 rounds:
- Strict Pullup, 3-5 reps
- Box Pistol, 5 reps/side

3. STRENGTH

Tues, Wed, or Thur
- Lower Body: Overhead Squats, 12x2@60% of 1RM

4. WOD - CROSSFIT OPEN WOD 11.2

AMRAP 15 min:
- 9 Deadlifts (155/100#)
- 12 Pushups
- 15 Box Jumps (24/20")


Post scores and scaling to comments.

3/29/11 - "THE CHIEF"

1. WARM UP

- Box: Hip External Rotation

- T-Ball: Pec, TFL

- Band: Samson

Dynamic Warm Up

- Row 500m

2. SKILL & DRILL
2-3 rounds:

- Double KB Clean, 10 reps
- Ring Inverted Support, 10-30 seconds

OR

2-3 rounds:
- Ring Support L-Sit/Tuck, 10-30 sec hold

- Handstand Wall Touches, 10-30 sec hold

3. STRENGTH

Mon or Tues
- Total Body: Hang Power Snatch, 5 sets x 3 reps reps
Tues, Wed, or Thur
- Lower Body: Overhead Squats, 12x2@60% of 1RM

4. METCON - "THE CHIEF"

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

AMRAP in 3 minutes of:

- 3 Power Cleans

- 6 Pushups

- 9 Air Squats

Rest 1 minute and repeat for 5 rounds.

Post rounds/reps for each round to comments

CORE TIGHTNESS AND TRANSITIONAL MOVEMENTS

3/28/11 - ENDURANCE

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL
- Double KB Clean, 10 reps (35/25#)
- Inverted Ring Support, 10-30 sec hold

- Burgener Warm Up
- Skill Transfer Drills


3. STRENGTH
Mon or Tues
- Total Body: Hang Power Snatch, 5 sets x 3 reps reps
Tues, Wed, or Thur
- Lower Body: Overhead Squats, 12x2@60% of 1RM
Thur or Fri
- Upper Body: Push Press, 5 sets x 3 reps

4. WOD - ENDURANCE
- Row 15 min, Max Distance

3/27/11 - METCON

1. WARM UP

- Foam Roll/T-Ball

- Row 500m

- Dynamic Warm Up

2. METCON

AMRAP in 20 minutes of:

- Wall Ball, 20 reps

- Pullup, 10 reps

- Box Jump, 20 reps

- Pushup, 10 reps

Post rounds and reps to comments.

3/25/11 - RUN INTERVALS

1. WARM UP
Mobility
- T-Ball: Feet
- Floor: Hip Internal Rotation
- Band: Pec & Neck

Dynamic Warm Up
- MB Clean Warm Up

2. SKILL & DRILL

- Muscle Up Transitions (knee), 3x3-5 reps

- Handstand Holds, 3x15-30 seconds
OR
3 rounds
- False Grip on Bar, 5-10 sec hold
- Ring Support w/ Turn Out, 10-30 sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. WOD
4 rounds for time:
- Run 400m
- 50 Squats

4. STRENGTH
Fri
- Upper: Push Press, 5 sets x 5 reps

Post times and scaling to comments.

3/24/11 - METCON

1. WARM UP
Mobility

- Foam Roll: Lats

- Bar: Shoulder Internal Rotation (Sink Stretch)

- Wall Split

Dynamic Warm Up
- Lateral Tube Walk w/ Trunk Flexion/Extension, 2 gym lengths
- Bridge Up, 30 sec hold
- Back Extensions, 20 reps
- SL Alt Arm 3D DB Shoulder Matrix, 1x10 reps/sides/MP

2. SKILL & DRILL
- KB High Windmill, 2x10 reps (25/18#)
- Forward Roll, 10-15 reps

OR

- Muscle Up Transitions (knee), 3x3-5 reps

- Handstand Holds, 3x15-30 seconds

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH
Tues, Wed, or Thur
- Lower: Overhead Squats, 7 sets x 1 reps

Thur or Fri
- Upper: Push Press, 5 sets x 5 reps

4. WOD
7 rounds for time:

- 5 Bench Press (80% of 1RM)

- 10 Chest to Bar Pullups

- 5 Deadlifts (80% of 1RM)

- 10 GHD Situps

Post times and scaling to comments.

3/23/11 - THE BLAKESTORM

1. WARM UP
Mobility WOD


Dynamic Warm Up
- POSE Run Drills
- Run 1000m

2. SKILL & DRILL
- KB High Windmill, 2x10 reps (25/18#)
- Forward Roll, 10-15 reps

OR

- Muscle Up Transitions (knee), 3x3-5 reps

- Handstand Holds, 3x15-30 seconds

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH
Tues, Wed, or Thur
- Lower: Overhead Squats, 7 sets x 1 reps

4. WOD - THE BLAKESTORM

5 Rounds for time of:

- Double Under, 50 reps

- Overhead Squat (135#/95#), 10 reps

- Row 250m

- Wall Ball (20#/16#), 25 reps

Post times and scaling to comments.

3/22/11 - CHIPPER

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Lateral Tube Walk w/ Trunk Flexion/Extension, 2 gym lengths
- Bridge Up, 3x10 sec hold or 1x30 sec hold
- Back Extensions, 20 reps
- SL 3D DB Shoulder Matrix, 1x10 reps/alt sides

2. SKILL & DRILL
Gymnastics
- Ring Y, 2x20 reps
- Bar Open/Close, 3x3-5 reps/side
OR
- KB High Windmill, 2x10/side
- Forward Roll, 10-20 reps

Olympic Weightlifting
- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH
Mon or Tues
- Total Body: Squat Clean, 12 sets x 3 reps @ 70% of 1RM

Tues, Wed, or Thur
- Lower: Overhead Squats, 7 sets x 1 reps

4. WOD - METCON
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post times and scaling to comments.

3/21/11 - SQUAT & CLIMB

1. WARM UP
Mobility
- Foam Roll: Calves
- Band: Samson
- Shoulder & Elbow Flexion w/ neck

Dynamic Warm Up
- Lateral Tube Walk w/ Trunk Flexion/Extension, 2 gym lengths
- Bridge Up, 30 sec hold
- Back Extensions, 20 reps
- SL 3D DB Shoulder Matrix, 1x10 reps/alt sides

2. SKILL & DRILL
- Ring Y, 2x20 reps
- Bar Open/Close, 3x5 reps/side
- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH
Mon or Tues
- Total Body: Squat Clean, 12 sets x 3 reps @ 70% of 1RM

4. WOD
For time:
10-9-8-7-6-5-4-3-2-1:
- Front Squat (135/95#)
- Rope Stand Ups or 1 Ascent (15')

Chris Spealler - 4:47

Post times and scaling to comments.

3/20/11- METCON

1. WARM UP

- Dynamic Warm Up

- Run 400/Row 500

2. METCON

- AMRAP in 20 of:

- Burpee w/Lateral Hop, 10 reps

- Knees 2 Elbows, 10 reps

- Row 500 m (if rowers not open you must run 400m)

3. ENDURANCE

- Tabata Situp

- Rest 10 Seconds

- Tabata Squat

Post rounds/reps to comments

3/19/11 - METCON

1. WARM UP
Mobility

Dynamic Warm Up
3 rounds:
- 5 Pullups
- 10 Pushups
- 15 Squats

2. WOD
21-5-9 reps for time:
- Hang Squat Snatch
- GHD Situps
- Box Jumps
- Run 400m

3/18/11 - "TOSH"

1. WARM UP
Mobility
- T-Ball: Sub-Scapularis, Adductor
- Band: 5-Point Shoulder

- PVC: Pass Throughs and Elbow External Rotation

Dynamic Warm Up

- Inchworm to Scorpion/Pushup
- Hollow Hops
- Side Straddle Step
- Hollow Reverse Lunge

2. SKILL & DRILL

- Ring Dip, 3x3-5 reps

- 1 Arm KB Overhead Squat, 3x10/side

OR

- Handstand Balance with Wall Touches, 3x10 sec

- Rolling or Box Pistols, 3x5/side

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Lower: Overhead Squats, 3-3-3-3-3 reps

OR
- Upper: Floor Press, 12x2@50% 1RM

4. WOD - "TOSH"
Row 3x(250+500+750m)
- Rest the exact time it takes to perform each interval.

3/17/11 - HEAVY METCON

1. WARM UP

- Double T-Ball: Thoracic Spine

- Band: Samson

- Floor Supine Shoulder Internal Rotation

- Plate Claves

Dynamic Warm Up

- POSE Drills

- Run 1000m

2. SKILL & DRILL

- Ring Dip, 3x3-5 reps

- 1 Arm KB Overhead Squat, 3x10/side

OR

- Handstand Balance with Wall Touches, 3x10 sec

- Rolling or Box Pistols, 3x5/side

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Lower: Overhead Squats, 3-3-3-3-3 reps

OR
- Upper: Floor Press, 12x2@50% 1RM

4. METCON
9-6-3 reps for time of:
- Clean and Jerk (185/105#)
- Wall Climb

Post times to comments.

3/16/11 - CROSSFIT GAMES OPEN 11.1

1. WARM UP
Mobility
- PVC & Tennis Ball: 1st Rib
- T-Ball: Pec
- Supine Hamstring

Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL

- Hollow to Superman, 3x10 alt sides
- KB Low Windmill (53/35#), 3x10/side
OR
- Ring Dip, 3x3-5reps
- 1 Arm KB Overhead Squat, 3x10/side

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 1-1-1-1-1-1-1 reps

- Lower: Overhead Squat, 3-3-3-3-3 reps

- Upper: Floor Press, 12x2@50% of 1RM

4. WOD - CROSSFIT GAMES OPEN 11.1
AMRAP 10 MIN
- 30 Double Unders
- 15 Power Snatch (75/55#)

3/15/11 - "FRAN"

1. WARM UP
- Band: Wrist
- PVC Elbow
- Box: Hip External Rotation
- Dynamic Warm Up

2. SKILL & DRILL
- Hollow to Superman, 3x10 alt sides
- KB Low Windmill (53/35#), 3x10/side
OR
- Ring Dip, 3x3-5reps
- 1 Arm KB Overhead Squat, 3x10/side

- Burgener Warm Up
- Skill Transfer Drills

3. METCON - "FRAN"
21-15-9 for time of:
- Thruster (95/65#)
- Pullup

Post times to comments.

3/14/11 - KYLE'S WOD

1. WARM UP

Mobility
- Foam Roll: Quads & IT-Band
- Foam Roll & KB: Throacic Spine
- Couch Stretch

Dynamic Warm Up
- Lateral Tube Walking
- Inchworm
- Single Leg Squat
- Walking Spiderman
- Side Straddle Step
- PVC Shoulder Pass Throughs

2. SKILL & DRILL

- Hollow to Superman, 3x10 alt sides
- KB Low Windmill, 3x10/side

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 1-1-1-1-1-1-1 reps

- Lower: Overhead Squat, 3-3-3-3-3 reps

- Upper: Floor Press, 12x2@50% of 1RM

4. WOD - KYLE'S B-DAY WOD

3 rounds for time:

- 20 Wallball

- 15 KB Swings (53#)

- 10 Burpees

- Row 500m

(** Optional Mask **)

3/13/11 - METCON

1. WARM UP

- Foam Roll/T-Ball
- Row 500m

2. METCON

9-6-3 for time of:

- Muscle Up
- Handstand Pushup

Post times to comments

3/12/11 - 40:20x2 CIRCUIT

1. WARM UP
Mobility
- T-Ball: Around Scapula with Arm Flexion
- Band: Low Pec & Neck
- Band: Shoulder & Elbow Flexion

Dynamic Warm Up
- Tabata KB Warm Up

2. SKILL & DRILL
SKILL PROGRESSION FOR TOE TO BAR & SKIN THE CAT
2 rounds:
- 3 strict toes to bar (passing through tuck position, knees to chest and then kick the bar)
- 3 Ball ups (assisted as needed)
- 3 Beat Swings (remember to have active shoulders!)
- 3 Strict leg lifts (performed with straight legs as high as you can lift with pointed TOES!

3. WOD - 2 ROUND ROTATION
40:20x2
- Jump Rope
- Pushup

- Hang MB Clean

- Tire Flip Jump Throughs
- Wall Walks

- KB Clean & Press

- Box Dips

3/11/11 - SPRINTS

1. WARM UP
Mobility
- Foam Roll: Thoracic Spine
- Barbell: Calves
- Wall: Calves

Dynamic Warm Up
- Lateral Tube Walk
- Spiderman
- Iron Cross

- CFE Run Drills

2. SKILL & DRILL

- Hanging L-Sit, 3x5-10 sec
- Turkish Get Up, 3x3/side
OR
- KB Low Windmill, 2x10/side
- Ring: V-Outs, 2x20

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD - SPRINTS
- Run, 20:10x8

3/10/11 - AMRAP 15 MIN

1. WARM UP
Mobility
- Foam Roll: Lats

- Band: Lats
- Band: Shoulder Internal Rotation w/ Neck

Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL

- Hanging L-Sit, 3x5-10 sec
- Turkish Get Up, 3x3/side

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD - AMRAP 15 MIN

- 5 Pullups

- 10 Push Press (115#)

- 15 Box Jumps (24")

3/9/11 - METCON

1. WARM UP
Mobility
- T-Ball: Hamstring, TFL
- Band: Pec and Neck
- Box: Hip External Rotation

Dynamic Warm Up
- Inchworm Pushup to Reverse Inchworm

- Single Leg Squat

- Side Straddle Step

- Forward Hollow Hops

- Backward Hollow Lunge

2. SKILL & DRILL

- Planche Pushup, 3-5x3-5

- Knees to Elbows, 3-5x3 sec hold

OR

- Ring Support, 3x30 sec hold

- Handstand Pushup, 3-5x3-5

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD - METCON

5 Rounds for time of:

- 7 Deadlift (275/185#)

- 14 Burpees

Post times to comments

3/8/11 - TABATA MASHUP

1. WARM UP
Mobility
- Foam Roll: Calves
- Band: Shoulder External Rotation
- Wall Split

Dynamic Warm Up
- Inchworm, Pushup, Reverse Inchworm
- Single Leg Squat
- Side Straddle Step
- Forward Hollow Hops
- Backward Walking Lunges

2. SKILL & DRILL

- Planche Pushups, 3-5x3-5 reps

- Knees To Elbows, 3-5x3 sec hold
OR
- Ring Support, 3x30 sec hold
- Handstand Pushups, 3-5x3-5 reps

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD - TABATA MASHUP
ALTERNATING 20:10x8
- Double Unders
- Squats

3/7/11 - METCON

1. WARM UP
Mobility
- T-Ball: Thoracic Spine
- Foam Roll: IT-Band
- Couch Stretch

Dynamic Warm Up
- Inchworm, Pushup, Reverse Inchworm

- Single Leg Squat
- Side Straddle Step
- Forward Hollow Hops
- Backward Walking Lunges

2. SKILL & DRILL

- Paralette Planche, 3-5x3 sec hold

- Knees To Elbows, 3-5x3 sec hold

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD
3-5 rounds for time:
- Row 250m
- 10 KB Swings (70/53#)
- 10 Strict Pullups

3/6/11 - TEAM METCON

1. WARM UP

- Dynamic Warm Up

2. WOD - TEAM METCON

- Team Max Reps of:

- Kettlebell Swing

- Situp

- Burpee w/ Lateral Hop (over parallette)

- Team members rotate upon completion of 500m row. Each team member must row 1000m. Post total reps to comments.

3/5/11 - METCON

1. WARM UP
- Lateral Tube Walk
- PVC Pass Throughs
- PVC Over & Arounds
- PVC Trunk Rotations
- Broad Jumps

2. SKILL & DRILL
- Burgener Warm Up
- Skill Transfer Drills
- 3 POS Snatch

3. WOD

21-15-9 reps for time:

- SDHP

- Overhead Squats

3/5/11 - CROSSFIT TOTAL

1. WARM UP
Dynamic Warm Up
- Lateral Tube Walking
- PVC Pass Through
- Trunk Rotations
- Walking Spider Man

- Burgener Warm Up

- Skill Transfer Drills

3. WOD - "CROSSFIT TOTAL"
- Back Squat, 1RM
- Press, 1RM
- Deadlift, 1RM

3/4/11 - ENDURANCE

1. WARM UP
Mobility
- Box: Hamstring
- T-Ball & Box: Hamstring
- Band: Pec & Neck

Dynamic Warm Up
- CFE Run Drills

2. SKILL & DRILL

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

4. WOD - ENDURANCE
- Row 30:60x10

Immediately after, for time and form:
- 100 Paralette Pushups

3/3/11 - METCON

1. WARMUP
- T-Ball: TFL, Adductor
- Foam Roll: Lats
- Band: Lats, Wrist mob.

2. SKILL & DRILL

- Forward Roll, 3x5-10 reps

- Muscle Up Transition, 3x5-10 reps

OR

- Floor Bridge Up, 3x10-30 sec hold

- Hollow Rock, 3x10-30 reps

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

4. METCONS
6-4-2 for time of:
- Rope Ascent
- Tire Flip Jump Through

REST 5 MINUTES, THEN DO:

3 rounds for time of:
- 10 Pullups
- 10 Clean & Jerks (135/85)
- 10 Box Jump (20/16)

3/2/11 - "25's" (Rob Orlando - Hybrid Athletics)

1. WARM UP
Mobility
- Barbell: Hamstring
- Barbell: Elbow Flexion/Extension
- Couch Stretch

Dynamic Warm Up
- Row 5 min

2. SKILL & DRILL

- Forward Roll, 3x5-10 reps
- Muscle Up Transition, 3x5-10 reps
OR
- Floor Bridge Up, 3x10-30 sec hold
- Hollow Rock, 3x10-30 reps

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

4. WOD - "25's" (Rob Orlando - Hybrid Athletics)

For time:

- 100 Double Unders
- 25 Wallball Shots
- 25 Chest to Bar Pullups
- 25 Deadlifts (225#)
- 25 Cal Row
- 25 Box Jumps (24")
- 25 Push Press (35# KB)
- 25 Situps
- 25 Ring Dips
- 100 Double Unders

Post times and loads to comments.

3/1/11 - "MICHAEL"

1. WARM UP
- Foam Roll: L-Spine, T-Spine w/Kettlebell
- Band: Samson, Supine Hip Int. Rot.
- Floor Pidgeon

2. SKILL & DRILL
- Forward Roll, 3x5-10 reps
- Muscle Up Transition, 3x5-10 reps
OR
- Floor Bridge Up, 3x10-30 sec hold
- Hollow Rock, 3x10-30 reps

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. METCON - "MICHAEL"
3 rounds for time of:
- Run 800m
- 50 Back Extensions
- 50 Situps

Post times to comments