3 COUPLETS

1. WARM UP

Mobility WOD

-

Dynamic Warm Up
5 rounds alternating:
- Bear Crawl, 1 gym length
- Long Jumps, 1 gym length

2. SKILL & DRILL

A.  3 Rounds

- Muscle Up Transition, 5 reps

- V-Up, 10-15 reps

B.  3 Rounds

- MB Clean, 10 reps

- Back Extension, 10 reps

3.  STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

- M/Tu: Power Snatch, 5x3

- Tu/W/Th:  Overhead Squat, 12x2@50% of 1RM

- Th/F: Bench Press, 5x3

4.  WOD - 3 COUPLETS
All for time:
A. 4 rounds:
- Shoulder Stone, 3 reps/side (95/45#)
- Burpees, 10 reps

B. 4 rounds:
- Overhead BB Walk, 1 gym length from rack to rack (155/80#)
- SDHP, 5 reps (135/60#)

C. 4 rounds
- Tire Flip, 8 reps
- Sledgehammer Tire (standing on tire), 20 reps 

Post rounds and reps to comments.

SWIM

1. WARM UP
- Tread 10 min
- Breastroke, 200m

2. SKILL & DRILL
- Prone Dolphin > Side, 2

3. WOD
- Freestyle, 8x50m on 2:00
- Hold within 5 sec

"300"

1. WARM UP

Mobility WOD

- 

2. SKILL & DRILL

A.  3 Rounds

- Muscle Up Transition, 5 reps

- V-Up, 10-15 reps

B.  3 Rounds

- MB Clean, 10 reps

- Back Extension, 10 reps

3.  STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

- M/Tu: Power Snatch, 5x3

- Tu/W/Th:  Overhead Squat, 12x2@50% of 1RM

- Th/F: Bench Press, 5x3

4.  WOD - 300

- 25 Pullups

- 50 Deadlifts (135/95#)

- 50 Box Jumps (24/20")

- 50 Floor Wipers

- 25/side KB Clean & Press (35/25#)

- 25 Pullups

Post rounds and reps to comments.

METCON

1. WARM UP

Mobility WOD

- Band: Shoulder & Elbow Flexion w/ Neck
- Box: Hip Flexion > Pigeon > Hamstring

Kettlebell Warm Up - 20:10x8

- 1 Arm Swing
- 1 Arm High Pull
- 1 Arm Snatch

2. SKILL & DRILL

A.  3 Rounds

- Muscle Up Transition, 5 reps

- V-Up, 10-15 reps

B.  3 Rounds

- MB Clean, 10 reps
- Back Extension, 10 reps

3.  STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

- M/Tu: Power Snatch, 5x3

- Tu/W/Th:  Overhead Squat, 12x2@50% of 1RM

- Th/F: Bench Press, 5x3

4.  WOD - AMRAP 12 MIN:
- Thruster (115#/85#), 5 reps (from ground, not rack)
- Pullup/Toes to Bar (alternating), 5 reps each
- Double Under, 20 reps (unbroken)

Post rounds and reps to comments.

"JT"

1. WARM UP
Dynamic Warm Up
- Run 1000m

Mobility WOD

- T-Ball: Thoracic
- Sink Stretch

2. SKILL & DRILL

A.  3 Rounds

- Muscle Up Transition, 5 reps

- V-Up, 10-15 reps

B.  2-3 Rounds

- Back Extension, 10-15 reps

- 

3.  STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

-  M/Tu: Power Snatch, 5x3

- Tu/W/Th:  Overhead Squat, 12x2@50% of 1RM

- Th/F: Bench Press, 5x3

4.  WOD - "JT"
21-15-9 for form:
- HSPU/Ring Y
- Ring/Box Dip
- Pushup

5. FLEXIBILITY
- Middle Split

- Right Split

- Left Split

- Pancake Split

JUNE PAINSTORM COMPETITION

METCON

1. WARM UP
A. Foam Roll
B. Dynamic Warm  Up
- Inchworm to Pushup
- Single Leg Squat
- Side Straddle Step
- Walking Spiderman
- Iron Cross
- Scorpion
- PVC Pass Through
- Max Height Box Jump

2. SKILL & DRILL
A.  2-3 Rounds
- 1 Arm KB Overhead Squat, 10 reps/side
- Ring  Back Lever Progressions, 5-10 reps or Inverted Support Hold, :30-1:00
B.  2-3 Rounds
- Bridge Up, 5 reps x 5 sec hold
- Open/Close, 5  reps each x 3 sec hold or 20-30 sec repeating

3.  STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
-  M/Tu: Squat Clean, 12x2@70% of 1RM (on the min)
- Tu/W/Th:  Overhead Squat, 7x1
- Th/F: Bench Press, 5x5

4.  WOD - METCON
For time:
- Run 800m
- 30 Clean & Jerks (unbroken)
- Run 800m

METCON & MAX REP FRONT SQUAT

1. WARM UP
A. Mobility WOD
- Foam Roll: Calves, Adductors
- Band: Internal Rotation w/ Neck
B. Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL
A. 2-3 Rounds
- 1 Arm KB Overhead Squat, 10 reps/side
- Ring Back Lever Progressions, 5-10 reps or Inverted Support Hold, :30-1:00
B. 2-3 Rounds
- Bridge Up, 5 reps x 5 sec hold
- Open/Close, 5 reps each x 3 sec hold or 20-30 sec repeating

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills<br />
- M/Tu: Squat Clean, 12x2@70% of 1RM (on the min)
- Tu/W/Th: Overhead Squat, 7x1
- Th/F: Bench Press, 5x5

4. WOD - METCON
6 rounds for time of:
- Row 200m
- 3 Forward Rolls
- 5 Ring Dips
- KB Snatch (53#/35#), 7 reps/side

Rest 2 minutes
- Front Squat (155#/85#), max reps, 1 attempt

SWIM

1. WARM UP
A. Relay tread / swim
- 2x25m Freestyle
- 2x25m Breast
- 2x25m Side

2. SKILL & DRILL
A. Freestyle, 25m
- Breathe every 3, 5, 7, 7, 5, 3 strokes

3. WOD - 3x250m, Freestyle - Rest 3 min

AMRAP 15 MIN

1. WARM UP
A. SMFR
- Foam Roll: Thoracic Spine with KB
- T-Ball: 1st rib
B. Dynamic Warm Up
- Lateral Tube Walk
- KB Body Rotation
- KB Figure 8
- Ring Golf Swing
- Ring Squat > Y

2. SKILL & DRILL
A. 2-3 Rounds
- 1 Arm KB Overhead Squat, 10 reps/side
- Ring Back Lever Progressions, 5-10 reps or Inverted Support Hold, :30-1:00
B. 2-3 Rounds
- Bridge Up, 5 reps x 5 sec hold
- Open/Close, 5 reps each x 3 sec hold or 20-30 sec repeating

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu: Squat Clean, 12x2@70% of 1RM (on the min)
- Tu/W/Th: Overhead Squat, 7x1
- Th/F: Bench Press, 5x5

4. WOD - METCON
AMRAP 15 MIN:
- 1 Rope Ascent
- 3 Wall Climbs
- 5 Power Cleans

OLYCON

1. WARM UP
A. SMFR
- Foam Roll: Lats
- T-Ball: Pecs
- Couch Stretch
B. Dynamic Warm Up
- Barbell Turkish Get Up, 1RM each side
2. SKILL & DRILL
A. 2-3 Rounds
- 1 Arm KB Overhead Squat, 10 reps/side
- Ring Back Lever Progressions, 5-10 reps or Inverted Support Hold, :30-1:00
B. 2-3 Rounds
- Bridge Up, 5 reps x 5 sec hold
- Open/Close, 5 reps each x 3 sec hold or 20-30 sec repeating
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu: Squat Clean, 12x2@70% of 1RM (on the min)
- Tu/W/Th: Overhead Squat, 7x1
- Th/F: Bench Press, 5x5
4. WOD
9-6-3 reps for time:
- Snatch Pulls
- Hang Squat Snatch
- Snatch Balance

METCON

1. WARM UP
A. SMFR
-  Foam Roll: IT-Band, Quad
-  T- Ball: Infraspinatus, Teres Minor, Subscapularis
B. Dynamic Warm Up
 - POSE Run Drills

2. SKILL & DRILL
A. 2-3 Rounds
- 1 Arm KB Overhead Squat, 5-10 reps/side
- Ring Back Lever Progressions, 5-10 reps or Inverted Support Hold, :30-1:00
B. 2-3 Rounds
- Bridge Up, 5 reps x 5 sec hold
- Open/Close, 5 reps each x 3 sec hold or 20-30 sec repeating

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu: Squat Clean, 12x2@70% of 1RM (on the min)
- Tu/W/Th: Overhead Squat, 7x1
- Th/F: Bench Press, 5x5

4. WOD - METCON
3 rounds for time:
- 50 Double Unders
- 25 2-fer-1s Wallball Shots

5. MOBILITY WOD

06/19/2011 - METCON

1. WARM UP
- Dynamic Warm Up

2. WOD - METCON
4 Rounds for Time of:
- Run 400m
- Air Squat, 30 reps
- Pushup, 20 reps
- Burpee, 10 reps

Post times to comments.

PILATES

METCON

1. WARM UP
Dynamic Warm Up
- Row 1000m

Mobility WOD

2. SKILL & DRILL
A. 2-3 Rounds
- GHR, 5-10 reps
- Handstand Pushups, 5-10 reps or Handstand Hold, 30-60 sec 
B. 2-3 Rounds
- Heavy KB Swing, 20 reps (unbroken)
- False Grip External Rotation (to Pullup), 3-5 reps
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu:  Squat Clean, 7x1
- Tu/W/Th:  Overhead Squat, 5x3
- Th/F:  Press, 12x3@55% of 1RM (on the min)
4. WOD - METCON
3 rounds: With a 4 - minute running clock perform 3 rounds of:
- Pushups, 6 reps
- Overhead Two-Arm KB Lunge (25#/15#), 12 reps (6/side)
- Flutter Kick, 18 reps (9/side)
Then:
- SDHP (95#/65#), max reps with remaining time
- Rest 2:00 min

BENCH PRESS & DEATH BY PULLUPS

1. WARM UP
Mobility WOD
Dynamic Warm Up
2. SKILL & DRILL
A. 2-3 Rounds
- GHR, 5-10 reps
- Handstand Pushups, 5-10 reps or Handstand Hold, 30-60 sec 
B. 2-3 Rounds
- Heavy KB Swing, 20 reps (unbroken)
- False Grip External Rotation (to Pullup), 3-5 reps
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu:  Squat Clean, 7x1
- Tu/W/Th:  Overhead Squat, 5x3
- Th/F:  Press, 12x3@55% of 1RM (on the min)
4. WOD - Bench Press & "Death By Pullups"
Bench Press, 1RM (10 min)

Then, 
- With a running clock, perform 1 pullup on the minute adding one rep every minute until you are unable to complete your reps within the minute.

SWIM INTERVALS

1. WARM UP
- Tread 5 min

2. SKILL & DRILL
- Count Strokes, 8x25m

3. WOD
On the min:
- 6x50m Freestyle
- Rest 3 min
- 6x50m Side
- Rest 3 min
- 6x50m Breast

AMRAP 15 MIN

1. WARM UP
Dynamic Warm Up
- Run 1000m

Mobility WOD
- Foam Roll: Lats
- T-Ball: Thoracic Spine
- Floor: Hip Flexion

2. SKILL & DRILL
A. 2-3 Rounds
- GHR, 5-10 reps
- Handstand Pushups, 5-10 reps or Handstand Hold, 30-60 sec 
B. 2-3 Rounds
- Heavy KB Swing, 20 reps (unbroken)
- False Grip External Rotation (to Pullup), 3-5 reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu:  Squat Clean, 7x1
- Tu/W/Th:  Overhead Squat, 5x3
- Th/F:  Press, 12x3@55% of 1RM (on the min)


4. WOD - AMRAP 15 MIN:
- Snatch (95#/65#), 5 reps
- Burpee, 10 reps
- GHD Wall Ball Shots (20/16 to 8'), 15 reps

Post rounds and reps to comments.

METCON

1. WARM UP

Dynamic Warm Up
- Run 1000m

Mobility WOD


2. SKILL & DRILL
A. 2-3 Rounds
- GHR, 5-10 reps
- Handstand Pushups, 5-10 reps or Handstand Hold, 30-60 sec 
B. 2-3 Rounds
- Heavy KB Swing, 20 reps (unbroken)
- False Grip External Rotation (to Pullup), 3-5 reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu:  Squat Clean, 7x1
- Tu/W/Th:  Overhead Squat, 5x3
- Th/F:  Press, 12x3@55% of 1RM (on the min)

4. WOD - METCON
21-15-9 for time of:
- Deadlift (BW)
- K2E/Toe 2 Bar (alternating)
- Split Jerk (75% BW)

Post times to comments.

MICHAEL'S B-DAY WOD

1. WARM UP
Mobility WOD


2. SKILL & DRILL
A. 2-3 Rounds
- GHR, 5-10 reps
- Handstand Pushups, 5-10 reps or Handstand Hold, 30-60 sec 
B. 2-3 Rounds
- Heavy KB Swing, 20 reps (unbroken)
- False Grip External Rotation (to Pullup), 3-5 reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu:  Squat Clean, 7x1
- Tu/W/Th:  Overhead Squat, 5x3
- Th/F:  Press, 12x3@55% of 1RM (on the min)

4. WOD - MICHAEL'S B-DAY WOD
3-5 x 5 min rounds:
- Run 400m/Row 500m
With remainder of the 5min complete as many intervals of the Bear Complex:
- Power Clean
- Front Squat
- Press
- Back Squat
- Press
Set the bar down = 15 burpee penalty

TEAM METCON

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

2. WOD - TEAM METCON
3 Rounds for time of:
-  Hang Squat Clean Thruster (25#DB/15#DB), 15 reps
- Box Jump (24"/20"), 20 reps
- Sprint 50m
- Kettlebell Swing (35#/25#), 25 reps

Each team member performs one round, then tags the next to start. 3 rounds per team member.

Post times to comments.

3-5x200m

1. WARM UP

- Tread 5 min

5 rounds:
- 50m (any stroke)
- 60 sec recovery

2. WOD
3-5 rounds for time:
- 200m (any stroke)
- 90 sec recovery

METCON

1. WARM UP
- Run 1000m

2. WOD - METCON
For time:
- 1 Ring Dip
- 2 Pushups
- 3 Situps
- 4 Squats

Add 1x each round until you do 10 x ring dips, 20 x pushups, 30 x situps, 40 x squats.

METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up
- Lateral Tube Walking
- Arm Opposite Leg Raise
- TRX Y
- SLRDL
- Walking Lunge with Rotation
- SL 3D DB Press

2. SKILL & DRILL

A. 2-3 rounds:

- 5 Strict Ring Pushups or Ring Pushup Support (3x10-30 sec)
- KB High Windmill (25/15#), 10 reps/side

B. 3 rounds AFAP:
- 10 Pistols
- 20 Toe to Bar
- 50 Double Unders

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - METCON
20:10x8 - For max reps:
- Tire Flips
- Row (calories)
- Deadlifts (225/150#)
- Box Jumps (24")
- Back Squats (225/150#)

METCON

1. WARM UP

Dynamic Warm Up

6 rounds:

- Jog Downhill, 65m

- Jog Backwards Uphill, 65m

Mobility WOD

2. SKILL & DRILL

A. 2-3 rounds:

- 5 Strict Ring Pushups or Ring Pushup Support (3x10-30 sec)
- KB High Windmill (25/15#), 10 reps/side

B. 3 rounds AFAP:
- 10 Pistols
- 20 Toe to Bar
- 50 Double Unders

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - METCON
10-1 reps for time:
- Strict, Hollow Pullups
- Ball Slams (20/16#)

METCON

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Speed & Agility Ladder

2. SKILL & DRILL

A. 2-3 rounds:

- 5 Strict Ring Pushups or Ring Pushup Support (3x10-30 sec)
- KB High Windmill (25/15#), 10 reps/side

B. 3 rounds AFAP:
- 10 Pistols
- 20 Toe to Bar
- 50 Double Unders

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD -
5 rounds for time:
- 1 Rope Climb
- 6 Stone Lifts (Ground to Shoulder - 3R/3L - 100/45#)
- 12 GHD Situps

CROSSFIT REGIONAL WOD #2

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Inchworm
- Spiderman
- Single Leg Squat
- Side Straddle Stretch
- PVC Trunk Rotations
- PVC Shoulder Pass Through

2. SKILL & DRILL

A. 2-3 rounds:

- 5 Strict Ring Pushups or Ring Pushup Support (3x10-30 sec)
- KB High Windmill (25/15#), 10 reps/side

B. 2-3 rounds AFAP:
- 10 Pistols
- 20 Toe to Bar
- 50 Double Unders

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - CROSSFIT REGIONAL WOD #2
Women Weights(lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

BETHANY B-DAY WOD

1. WARM UP

Mobility WOD

Dynamic Warm Up
5 rounds AFAP:
- Bear Crawl
- Long Jumps

2. SKILL & DRILL

A. 2-3 rounds:
- 5 Strict Ring Pushups or Ring Pushup Support (3x10-30 sec)
- KB High Windmill (25/15#), 10 reps/side

B. 3 rounds AFAP:
- 10 Pistols
- 20 Toe to Bar
- 50 Double Unders

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - "BETHANY"
15 MIN LIMIT:
- Row 1000m
AMRAP FOR REMAINDER OF 15 MIN:
- 25 Squats
- 10 Pullups
- 5 Burpees

6/5/11

6/4/11 - PILATES MAT CLASS

6/3/11 - TABATA WOD

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Curtis P (75-85-95-105-115#), 5 reps per set

2. SKILL & DRILL

A. 2-3 Rounds of:

- Air Squat, 50 reps (unbroken AFAP)

- Hollow to Superman, 10 reps/side

B. 2-3 Rounds of:

- KB Long Cycle, 2 min

- L-Sit Hold, 10-30 sec

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD
- Tabata Sledgehammer Strikes
- Rest 1 minute
- Tabata Burpees
- Rest 1 minute
- Tabata Sledgehammer Strikes

Alternate left and right side swings after each interval.
The round with the smallest amount completed is your score.

6/2/11 - "HELEN"

1. WARM UP

Mobility WOD

Dynamic Warm Up

- 3D Lunge, Reach, Press w/DB, 10 reps/side/mp

- 3D Hop & Reach w/ DB, 10 reps/side/mp

2. SKILL & DRILL

A. 2-3 Rounds of:

- Air Squat, 50 reps (unbroken AFAP)

- Hollow to Superman, 10 reps/side

B. 2-3 Rounds of:

- KB Long Cycle, 2 min

- L-Sit Hold, 10-30 sec

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - "HELEN"

3 rounds for time:

- Run 400m

- 21 KB Swings (53/35#)

- 12 Pullups

Post times to comments.

6/1/11 - ROW 15 MIN AFAP

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Turkish Get Ups, 10 reps/side (35/25#)

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 - ENDURANCE
ROW 15 MIN AFAP