5/31/11 - METCON

1. WARM UP
Mobility WOD

Dynamic Warm Up

- Stone Drills

2. SKILL & DRILL

A. 2-3 Rounds:

- Air Squat, 50 reps (unbroken AFAP)

- Hollow to Superman, 10 reps/side

B. 2-3 rounds:
- KB Long Cycle, 2min
- L-Sit Hold, 10-30sec

3. STRENGTH
Burgener Warm Up
Skill Transfer Drills

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - METCON

5 Rounds for Time of:

- 5 HSPU

- 10 Box Jump (30/24")

- 15 GTO (135/95)

Post loads and times to comments.

5/30/11 - MEMORIAL DAY "MURPH"

1. WARM UP
- Dynamic Warm Up

2. WOD - "MURPH"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

5/29/11 - CLOSED (MEMORIAL WEEKEND)

5/28/11 - CLOSED (MEMORIAL WEEKEND)

5/27/11 - 2011 CROSSFIT GAMES REGIONAL WORKOUT 1

1. WARM UP

Mobility WOD

- Couch Stretch

- Box & Band: Hamstring

- Foam Roll: Lats

Dynamic Warm Up
2 rounds AFAP:

- Sled Drag - Forward & Low (135/90#)

- Sled Drag - Backward (135/90#)

2. SKILL & DRILL
A.
- Knees to Elbows (2 sec hold), 2-3 sets x 3-5 reps
- Floor Prone Plank, Tabata (20:10x8)
B. 2-3 rounds
- Strict HSPU, 3-5 reps or Handstand (30-60 sec hold)

- Pistols, 10 reps/side

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Squat Clean, 5x3 reps

B. Back Squat, 12x2 @ 60% of 1RM

C. Press, 5x3 reps

4. WOD - 2011 CrossFit Games Regional Workout 1
For time:
- Run 1000 meters
- 30 HSPU
- Row 1000 meters

5/26/11 - AMRAP 20 MIN

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Speed & Agility Ladder

2. SKILL & DRILL
A.
- Knees to Elbows (2 sec hold), 2-3 sets x 3-5 reps
- Floor Prone Plank, Tabata (20:10x8)
B. 2-3 rounds
- Strict HSPU, 3-5 reps or Handstand (30-60 sec hold)

- Pistols, 10 reps/side

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Squat Clean, 5x3 reps

B. Back Squat, 12x2 @ 60% of 1RM

C. Press, 5x3 reps

4. WOD - AMRAP 20 MIN

- 3 Tire Flips

- 5 Ring Dips

- 7 C2B Pullups

5/25/11 - STRENGTH

1. WARM UP

Mobility WOD

Dynamic Warm Up

2. SKILL & DRILL
A.
- Knees to Elbows (2 sec hold), 2-3 sets x 3-5 reps
- Floor Prone Plank, Tabata (20:10x8)
B. 2-3 rounds
- Strict HSPU, 3-5 reps or Handstand (30-60 sec hold)

- Pistols, 10 reps/side

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Squat Clean, 5x3 reps

B. Back Squat, 12x2 @ 60% of 1RM

C. Press, 5x3 reps

4. WOD

Strength B & A

5/24/11 - METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Jump Rope, 5 minutes

2. SKILL & DRILL

A.

- Knees to Elbows (2 sec hold), 2-3 sets x 3-5 reps

- Floor Prone Plank, 20:10x6

B. 2-3 Rounds

- Strict HSPU, 3-5 reps or Handstand (30-60 second hold)

- Pistols, 10 reps/side

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Squat Clean, 5 x 3 reps

B. Back Squat, 12 x 2 reps at 60% of 1RM

C. Press, 5 x 3 reps

4. WOD - METCON

21-15-9 for time of:

- Box Jump (24"/20")

- Push Press (95#/65#)

Men add 20# each round, women add 10#/round.

Post loads and times to comments.

5/23/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm

- KB Warm Up

2. SKILL & DRILL
A.
- Knees to Elbows (2 sec hold), 2-3 sets x 3-5 reps
- Floor Prone Plank, Tabata (20:10x8)
B. 2-3 rounds
- Strict HSPU, 3-5 reps or Handstand (30-60 sec hold)

- Pistols, 10 reps/side

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Squat Clean, 5x3 reps

B. Back Squat, 12x2 @ 60% of 1RM

C. Press, 5x3 reps

4. WOD - METCON
5 rounds for time:
- 30 Wallball Shots (20# @ 10' / 16# @ 8')
- 10 Deadlifts (BW)

5/22/11 - FIGHT GONE BAD

5/21/11 - MAY PAINSTORM COMPETITION

5/20/11 - "AMANDA"

1. WARM UP

Mobility WOD

Dynamic Warm Up

2. SKILL & DRILL

A. 2-3 Rounds of:

- Ring Support Hold, 1 min

- Bridge Up, 5 reps (5 sec hold)

B. 2-3 Rounds of:

- KB Low Windmill, 10 reps/side

- L-Pullup/Strict, 5 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 12x2 reps @ 70% of 1RM

B. Back Squat, 7x1 rep

C. Bench Press, 5x5 reps

4. WOD - "AMANDA"
9-7-5 reps for time:
- Ring Muscle Up
- Squat Snatch (135/95#)

5/19/11 - METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

2. SKILL & DRILL

A. 2-3 Rounds of:

- Ring Support Hold, 1 min

- Bridge Up, 5 reps (5 sec hold)

B. 2-3 Rounds of:

- KB Low Windmill, 10 reps/side

- L-Pullup/Strict, 5 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 12x2 reps @ 70% of 1RM

B. Back Squat, 7x1 rep

C. Bench Press, 5x5 reps

4. WOD - METCON

5 Rounds for Time of:

- Plate Burpee (45#/25#), 10 reps

- Over Head Plate Lunge (45#/25#), 20 reps (10/side)

- Plate Carry (45#/25#) (to end of parking lot and back)

Post times to comments.

5/18/11 - METCON

1. WARM UP

Dynamic Warm Up
- Lateral Tube Walk
- Walking Spiderman
- SLRDL
- PVC Pass Throughs
- 3D SLS w/MP Reach

2. SKILL & DRILL

A. 2-3 Rounds of:

- Ring Support Hold, 1 min

- Bridge Up, 5 reps (5 sec hold)

B. 2-3 Rounds of:

- KB Low Windmill, 10 reps/side

- L-Pullup/Strict, 5 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 12x2 reps @ 70% of 1RM

B. Back Squat, 7x1 rep

C. Bench Press, 5x5 reps

4. WOD - METCON
3 rounds max reps:
- 2 Rope Climbs > Jump Rope, 90 sec
- 1-2 Focus Mits, 90 sec
- MB Rotation Throws, 90 sec
- Stones (Lap, Squat, Drop), 90 sec
- Rest 1 min

5. COOL DOWN
Mobility WOD

5/17/11 - METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up
- Row 1000m

2. SKILL & DRILL

A. 2-3 Rounds of:

- Ring Support Hold, 1 min

- Bridge Up, 5 reps (5 sec hold)

B. 2-3 Rounds of:

- KB Low Windmill, 10 reps/side

- L-Pullup/Strict, 5 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 12x2 reps @ 70% of 1RM

B. Back Squat, 7x1 rep

C. Bench Press, 5x5 reps

4. WOD - METCON

5 Rounds for Time of:

- 10 Toe to Bar

- 15 Parallette Pushups

- 20 GHD Situps

Post times to comments.

5/16/11 - AMRAP 5 MIN

1. WARM UP
Mobility WOD


Dynamic Warm Up

- Run 1000m

2. SKILL & DRILL
A. 2-3 rounds
- Ring Support, 1 min hold
- Bridge Up, 5 reps (5 sec hold)
B. 2-3 rounds
- KB Low Windmill, 10 reps/side
- Strict/L-Pullup, 5 reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 12x2@70% of 1RM
B. Back Squat, 7x1
C. Press, 5x5

4. WOD - AMRAP 5 MIN
- 3 Deadlift (275/185#)
- 7 Push Press (115/85#)

5/15/11 - "MURPH"

1. WARM UP

- Foam Roll/T-Ball

- Row 500m

- Dynamic Warm Up

2. WOD - "MURPH"

- for time:

- Run 1 Mile

- Pullup, 100 reps

-Pushup, 200 reps

- Air Squat, 300 reps

- Run 1 Mile

Reps may be partitioned as needed.

Post times to comments.

5/14/11 - ENDURANCE INTERVALS

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Inchworm

- Single Leg Squat

- Side Straddle Step

- Walking Lunges

- KB Clean & Press

2. SKILL AND DRILL

A. 2-3 rounds:

- Ring Inversion Support Hold, 1 minute

- Fluid Parallette Shoot Through, 5-7 reps (unbroken)

B. 2-3 rounds:

- Turkish Get Up, 3 reps/side (35/25#)

- Ring Dip, 5-10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

- Hang Squat Snatch

4. WOD - ENDURANCE INTERVALS
- Tabata Run, 20:10x8

5/13/11 - METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

2. SKILL AND DRILL

A. 2-3 rounds:

- Ring Inversion Support Hold, 1 minute

- Fluid Parallette Shoot Through, 5-7 reps (unbroken)

B. 2-3 rounds:

- Turkish Get Up, 3 reps/side (35/25#)

- Ring Dip, 5-10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Snatch Balance, 7 sets x 1 rep

B. Back Squat, 5 sets x 3 reps

C. Bench Press 12 sets x 3 reps @ 60% of 1RM

4. WOD
9-6-3 reps for time:
- Back Squat (225/185#)
- Pullup (Strict)
- Power Clean (155/115#)

5/12/11 - SP/PP/PJ

1. WARM UP

Mobility WOD

Dynamic Warm Up
3 rounds:

- 20 Double Unders

- 20 Situps

2. SKILL AND DRILL

A. 2-3 rounds:

- Ring Inversion Support Hold, 1 minute

- Fluid Parallette Shoot Through, 5-7 reps (unbroken)

B. 2-3 rounds:

- Turkish Get Up, 3 reps/side (35/25#)

- Ring Dip, 5-10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Snatch Balance, 7 sets x 1 rep

B. Back Squat, 5 sets x 3 reps

C. Bench Press 12 sets x 3 reps @ 60% of 1RM

4. WOD
- Press, 5-5-5-5-5 reps
- Push Press, 3-3-3-3-3 reps
- Push Jerk, 1-1-1-1-1 reps

Post loads to comments.

5/11/11 - METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Speed & Agility Ladder

2. SKILL AND DRILL

A. 2-3 rounds:

- Ring Inversion Support Hold, 1 minute

- Fluid Parallette Shoot Through, 5-7 reps (unbroken)

B. 2-3 rounds:

- Hollow Hold, max hold

- Muscle Up, 5 reps

C. 2-3 rounds:

- False-Grip External Rotation, 3-5 reps (unbroken)

- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows

- 5 Forward Rolls

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Snatch Balance, 7 sets x 1 rep

B. Back Squat, 5 sets x 3 reps

C. Bench Press 12 sets x 3 reps @ 60% of 1RM

4. WOD - METCON

7 rounds for time of:

- 10 Deadlifts (250/175#)

- 10 Box Jump (30"/24")

- 10 Knees to Elbows

- 10 Pushups

Post loads and times tom comments.

5/10/11 - ROW 2K

1. WARM UP
Mobility WOD

Dynamic Warm Up
3 rounds AFAP:

- 10 Overhead Squats

- 20 GHD Situps

- 30 Double Unders

2. SKILL & DRILL
A. 2-3 rounds:
- Handstand Hold to Negative, 5 reps
- Box Jump (touch and go), 15 reps
B. 2-3 rounds:
- Hollow Hold, max hold
- Muscle Up, 5 reps
C. 2-3 rounds:
- False-Grip External Rotation, 3-5 reps (unbroken)
- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows
- 5 Forward Rolls

3. Strength
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 7 sets x 1 reps
B. Back Squat, 5 sets x 3 reps
C. Bench Press, 12x3 @ 60% of 1RM

4. WOD - ENDURANCE

For time:

- Row 2K

5/9/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Arm Circles
- PVC Shoulder Pass Throughs
- Bear Crawls
- Long Jumps
- Carioca

2. SKILL & DRILL
A. 2-3 rounds:
- Handstand Hold to Negative, 5 reps
- Box Jump (touch and go), 15 reps
B. 2-3 rounds:
- Hollow Hold, max hold
- Muscle Up, 5 reps
C. 2-3 rounds:
- False-Grip External Rotation, 3-5 reps (unbroken)
- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows
- 5 Forward Rolls

3. Strength
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 7 sets x 1 reps
B. Back Squat, 5 sets x 3 reps
C. Bench Press, 12x3 @ 60% of 1RM

4. WOD - METCON
AMRAP 20 MIN:
- 5 Chest to Bar Pullups
- 10 Wallball Shots (20# @ 10'/16# @ 8')
- 15 Kettlebell Swings (53/35#)

5/8/11 - METCON

1. WARM UP

- Foam Roll/T-Ball
- Run 1000m

2. WOD - METCON

- AMRAP in 20 minutes of:

- Pushup, 15 reps
- Air Squat, 30 reps
- Double-Under, 30 reps
- Row 15 calories

Post rounds and reps to comments.

5/7/11 - METCON

1. WARM UP

Mobility

- Foam Roll: Lats

- T-Ball: 1st Rib

- Couch Stretch

Dynamic Warm Up

- Inchworm

- Single Leg Squat

- Side Straddle Step

- Spiderman

- PVC Pass Throughs

- PVC Trunk Rotations

- PVC Hands Together/Feet Together

2. WOD - METCON

21-15-9 reps for time:

- Box Jumps (24")

- Power Snatch (75#)

- Chest to Bar Pullups

5/6/11 - "LINDA"

1. WARM UP
Mobility WOD

Dynamic Warm Up

2 rounds:

- KB Warm Up, 20:10

2. SKILL & DRILL
A. 2-3 rounds:
- Handstand Hold to Negative, 5 reps
- Box Jump (touch and go), 15 reps
B. 2-3 rounds:
- Hollow Hold, max hold
- Muscle Up, 5 reps
C. 2-3 rounds:
- False-Grip External Rotation, 3-5 reps (unbroken)
- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows
- 5 Forward Rolls

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 6 sets x 2 reps
B. Back Squat, 5 sets x 5 reps
C. Bench Press, 7 sets x 1 reps

4. WOD - "LINDA"
10-9-8-7-6-5-4-3-2-1 reps for time:
- Deadlift, 1.5xBW
- Bench Press, BW
- Squat Clean, .75xBW

Post times to comments.

5/5/11 - "GYMNSATICON"

1. WARM UP
Mobility WOD

Dynamic Warm Up
- MP SLBL Reach, 10 reps/side/mp
- MP SLS w/MP Reach, 10 reps/side/mp

2. SKILL & DRILL
A. 2-3 rounds:
- Handstand Hold to Negative, 5 reps
- Box Jump (touch and go), 15 reps
B. 2-3 rounds:
- Hollow Hold, max hold
- Muscle Up, 5 reps
C. 2-3 rounds:
- False-Grip External Rotation, 3-5 reps (unbroken)
- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows
- 5 Forward Rolls

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 6 sets x 2 reps
B. Back Squat, 5 sets x 5 reps
C. Bench Press, 7 sets x 1 reps

4. WOD - METCON
For time:

- 10 Pullups

- 20 Pushups

- 30 Squats

- Tabata Row, 4 Rounds, 20:10

Time is called when 1500m has been accumulated.

Post times to comments.

5/4/11 - "MOORE"

1. WARM UP
Mobility WOD

Dynamic Warm Up

- 10 Lap, Squat, Drops
- 10 Lap, Squat, Returns
- 10 Lap & Drops
- 10 Bent Over Rows

2. SKILL & DRILL
A. 2-3 rounds:
- Handstand Hold to Negative, 5 reps
- Box Jump (touch and go), 15 reps
B. 2-3 rounds:
- Hollow Hold, max hold
- Muscle Up, 5 reps
C. 2-3 rounds:
- False-Grip External Rotation, 3-5 reps (unbroken)
- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows
- 5 Forward Rolls

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 6 sets x 2 reps
B. Back Squat, 5 sets x 5 reps
C. Bench Press, 7 sets x 1 reps

4. WOD - "MOORE"
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

AMRAP 20 MIN:
- Rope Climb (15'), 1 ascent
- Run 400m
- Handstand Pushup, max reps

Post number of handstand push-ups completed for each round to comments.

5/3/11 - "JEREMY"

1. WARM UP
Mobility WOD

Dynamic Warm Up

2. SKILL & DRILL
A. 2-3 rounds:
- Handstand Hold to Negative, 5 reps
- Box Jump (touch and go), 15 reps
B. 2-3 rounds:
- Hollow Hold, max hold
- Muscle Up, 5 reps
C. 2-3 rounds:
- False-Grip External Rotation, 3-5 reps (unbroken)
- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows
- 5 Forward Rolls

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 6 sets x 2 reps
B. Back Squat, 5 sets x 5 reps
C. Bench Press, 7 sets x 1 reps

4. WOD - "JEREMY"

21-15-9 for time of:

- Overhead Squat (95/65#)

- Burpee

Gas mask optional. Post times to comments.

5/2/11 - TASK PRIORITY FGB

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Lateral Tube Walk
- 3D Lunge Matrix
- 3D Shoulder Matrix

2. SKILL & DRILL
A. 2-3 rounds:
- Handstand Hold to Negative, 5 reps
- Box Jump (touch and go), 15 reps
B. 2-3 rounds:
- Hollow Hold, max hold
- Muscle Up, 5 reps
C. 2-3 rounds:
- False-Grip External Rotation, 3-5 reps (unbroken)
- Back Extension, 20 reps (unbroken)

D. 2-3 rounds:

- 5 Knees to Elbows
- 5 Forward Rolls

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 6 sets x 2 reps
B. Back Squat, 5 sets x 5 reps
C. Bench Press, 7 sets x 1 reps

4. WOD - TASK PRIORITY FGB
3 Rounds for time:
- 20 Wallball shots (20# @ 10 ' / 16# @ 8')
- 20 SDHP (75/55#)
- 20 Box Jump (20")
- 20 Push Press (75/55#)
- 20 Calorie Row
- 1 min rest

5/1/11 - TEAM METCON

1. WARM UP

- Foam Roll/T-Ball

- Dynamic Warm Up

2. WOD - TEAM METCON

On teams of four, have one person at a time perform max reps of the following exercises:

- Burpee

- Situp

- Overhead Plate Lunge

The fourth team member will row 500m and tag in order to make rotations. Team totals will be tallied after all members have rowed 1500m.

Post total team score to comments.