"LIZZIE"

12-9-6-3 reps for time:
- Power Clean (185/135#)
- Ring Dips

TEAM METCON

1. WARM UP
- Foam Roll/T-Ball
- Run 400m

2. WOD - TEAM METCON

With a 3-person team perform 2 rounds for time of:

200m Run
100 Wall Ball
200m Run
100 Box Jump
200m Run
100 Situp

All runs must be performed by all members. The next exercise may begin when the last member finshes the run. All other exercises are cumulative total, 1 member working at a time.

Post box height(s), medicine ball load(s), and times to comments.

AUGUST PAINSTORM

ELITE

5 rounds for time of:
- Row 500m
- 100 feet walking lunges with 1/2 body weight
- Run 400m
- 100 feet traveling burpees

SCALED
3 rounds for time of:
- Row 500m
- 100 feet walking lunges with 45#
- Run 400m
- 100 feet traveling burpees

The August Painstorm, courtesy of CrossFit Northeast England.

SWIM

1. WARM UP
- Tread 5 min
- 200m Breastroke
2. WOD
6 rounds for time:
- 100m freestyle
- Rest 2 min

METCON

3 rounds for time:
- Plate Run (45/25#)
- Hang Squat Clean (95/65#), 5 reps
- Renegade Row, 10 reps per side
- Slamball, 15 reps (20/16#)

"DIANE"

21-15-9 reps for time:
- Deadlift (225/185#)
- HSPU

AMRAP 20 MIN

- Row 2K
Then, with remaining time AMRAP:
- 5 Pullups
- 10 Hand Release Pushups
- 15 Squats

AMIE TRAHAN'S B-DAY WOD

1. WARM UP
A. Mobility

- Foam Roll: IT-Band
- Band: Samson w/ Internal Rotation
- Rings: Hamstrings & Lats

B. Dynamic Warm Up
- Run 800m

C. Burgener Warm Up

2. BUY IN
A. POSE Run Drills
- POSE
- Pony
- Foot Pulls
- Change of Support
- Foot Tapping
- Wall Lean
- Front Lunge

B. 10 sets of 5 Strict Bar Pullups
Form is hollow, tight, toes pointed, with active lat active
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip

3. WOD
21-15-9 reps for time:
- KB Swings (70/53#)
- Thrusters (95/65#)

4. CASH OUT
A. Hollow Rock, 100 reps AFAP with form

B. Tabata (20:10x8)
- Sledgehammers
- Rest 2 intervals
- Burpees
- Rest 2 intervals
- Sledgehammers

"ISABEL"

1. WARM UP
A. Mobility


B. Dynamic Warm Up
- Row 1000m

C. Burgener Warm Up

2. BUY IN
10 sets of 5 Strict Bar Pullups
Form is hollow, tight, toes pointed, with active lat active
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip

3. WOD - "ISABEL"
For time:
- Snatch (135/95#), 30 reps

4. CASH OUT
- Tabata Sledgehammer Strikes
- Tabata Burpees
- Tabata Sledgehammer Strikes

Alternate R & L side swings each interval.
The round with the smallest amount completed is your score.

METCON

1. WARM UP
- Foam Roll/T-Ball
- Run 400m

2. WOD- METCON

AMRAP in 20 minutes of:
- Air Squat, 10 reps
- Box Jump, (24"/20"), 10 reps
- Burpee, 10 reps
- Pushup, 10 reps
- Wall Climb, 3 reps

Posr rounds and reps to comments.

PILATES

ANNA BANANA 5 MILE RUN & 2 MILE WALK

"DIRTY THIRTY"

1. WARM UP
A. Mobility


B. Dynamic Warm Up
Stone Lifts
- Lap, Squat, Drop, 1x10
- Lap, Squat, Return, 1x10
- Lap & Drop, 1x10
- Bent Over Rows, 1x10

C. Burgener Warm Up

2. BUY IN
A. Bench Press (45/25#), 100 reps
B. Handstand Pushups

3. WOD - "DIRTY THIRTY"
For time:
- 30 Box jump, 24 inch box
- 30 Jumping pull-ups
- 30 Kettlebell swings, 1 pood
- Walking Lunge, 30 steps
- 30 Knees to elbows
- 30 Push press, 45 pounds
- 30 Back extensions
- 30 Wall ball shots, 20 pound ball
- 30 Burpees
- 30 Double unders

TABATA FIGHT GONE BAD

1. WARM UP
A. Mobility
- Plate: Calf Stretch
- Ball: Shoulder Internal Rotation
- Box: Hip Flexion w/ External Rotation and Extension

B. Dynamic Warm Up
- Tabata Double Unders, max reps

C. Burgener Warm Up

2. BUY IN
3 ROUNDS FOR POSITION AND FORM:

A. BEGINNER
- 3 X 10 sec Headstand Hold against the wall.  Focus on Hand set up by using the cubit and staying strong and active in your arms and core.
- 3 x 20 sec Handstand Hold against the wall.  Focus on opening the shoulder girdle and keeping a somewhat neutral head.  Again stay tight and stretch those toes towards the ceiling.
- 3 x 10 DB/KB/BB Shoulder Press as heavy as you can go with good form.


B. INTERMEDIATE
- 3 x 20 sec Handstand Hold against the wall then lower to Headstand again cueing the shoulder forward and lowering correctly. Hold a 10 sec headstand before you kick down.
- 3 x 5 Scaled handstand Push up off a box.  Cue the Shoulder forward


C. ADVANCED
3 x 20 sec Handstand Hold against the wall then lower to Headstand again cueing the shoulder forward and lowering correctly. Hold a 10 sec headstand before you kick down.  Add a Press out to handstand at the end of each headstand hold.
3 x 5 Strict Handstand Push ups

3. WOD - FIGHT GONE BAD
Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest.  Perform 8 consecutive intervals of each of the following exercises:
- Wallball Shots (20# @ 10' or 16# @ 8')
- SDHP (75/55#)
- Box Jumps (20/16")
- Push Press (75/55#)
- Row (Calories)
There is no additional rest between exercises.  Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.   The score is the total of the scores from the five stations.

4. CASH OUT
A. Muscle Ups, 5x3

SWIM

WARM UP
- Tread 5 min
- Side, 300m

WOD
- Freestyle, 4x200m
- Start every 6 minutes
- Rest the remainder of time in each interval

POSE RUN DRILLS & "BRADLEY"

1. WARM UP
Mobility
- T-Ball: Foot
- Foam Roll: Calves
- PVC & T-Ball: 1st Rib
- Barbell: Sink Stretch

Dynamic Warm Up
- Run 2x400m

2. BUY IN - POSE Run Drills
- POSE
- Pony
- Foot Pulls
- Change of Support
- Foot Tapping
- Partner Lean
- Front Lunge

3. WOD - "BRADLEY"
10 Rounds for time of:
- Sprint 100m
- 10 Pullups
- Sprint 100m
- 10 Burpees
- Rest 30 sec

4. CASH OUT
A. 2 Minutes Each
- Right Side Split
- Left Side Split
- Middle Split
- Pancake Split

B. Front Squat, 1RM (10 Min)

DEATH BY CLEAN & JERK

1. WARM UP
A. Mobility
- Couch Stretch
- Band: Wrist
- Band: Shoulder External Rotation


B. Dynamic Warm Up
- Inchworm
- Single Leg Squat
- Side Straddle Step
- PVC Trunk Rotations
- PVC Shoulder Pass Through


C. Burgener Warm Up


2. BUY IN
- Rope Climb, 1 rep at the top of the minute until you are unable.


3. WOD - DEATH BY CLEAN AND JERK
With a continuously running clock, do one Clean and Jerk the first minute, two C&J the second minute, three C&J the third minute... continue as long as you are able to keep up with the minute.  (95/65#)


4. CASH OUT
A. Front Squat, 1RM (10 min)


B. Overhead Squats, AFAP
- 50 reps (95/65#)

METCON

1. WARM UP
A. Mobility
- Foam Roll: IT- Bands
- Foam Roll & KB: Thoracic
- Band: Lats

B. Dynamic Warm Up
- Run 1000m

C. Burgener Warm Up

2. BUY IN
A. 5 Rounds AFAP:
- 10 Ring Pushups (12" box)
- 10 Supine Ring Rows (12" box)

3. WOD - METCON
21-15-9 reps for time:
- Overhead Squat (95/65#)
- Toes to Bar

4. CASH OUT
- Run 800m
- 50 Situps
- 50 Hip Extensions

LIFE AS RX COMPETITION

POSE RUN DRILLS & RUN

1. WARM UP
Dynamic Warm Up
- Run 400m

2. POSE RUN DRILLS
- POSE
- Pony
- Foot Pulls
- Change of Support
- Foot Tapping
- Wall Lean
- Front Lunge
- Charlie's Angels
- Arms Behind Back

3. BUY IN
3 rounds
- 5 Parallette Shoot Through
- 10 Wallball Shots
- 15 Double Unders

4. WOD - ENDURANCE
- Run 2x1 mile
- Rest 5 min between intervals
- Hold efforts within 5-10 sec

5. CASH OUT
- Parallette Handstand Hold, 3x30 sec

METCON

1. WARM UP
A. Mobility WOD


B. Dynamic Warm Up
- Row 1000m

C. Burgener Warm Up

2. BUY IN
A.
- Inverted Ring Support, accumulate 2 min

- Turkish Get Up, 10 reps/side 

B.
- L Hang, 5x3 sec hold
- Back Squat, 5x5

3. WOD - METON
For time:
- Bear Crawls, 100'
- 12 Overhead Squats (95/65#)
- 12 Box Jumps (30/24")
- 12/side KB Clean & Press

- Bear Crawl, 100'
- 9 Overhead Squats (95/65#)
- 9 Box Jumps (30/24")
- 9/side KB Clean & Press

- Bear Crawl, 100'
- 6 Overhead Squats (95/65#)
- 6 Box Jumps (30/24")
- 6/side KB Clean & Press

4. CASH OUT
A. Lacrosse Ball Target Throws
- Right Hand, 1 min max hits
- Left Hand, 1 min max hits

B. 2 rounds
- Hollow Rock, 20 reps
- KB Swing (70/53#), 10 reps (unbroken)

SWIM

1. WARM UP
- Tread, 5 min
- Bob, 5 min

2. WOD - SPRINTS
- 10x50yds

METCON

1. WARM UP
A. Mobility WOD
- Foam Roll: Lats
- Band: Samson
- Box: Hip External Rotation

B. Dynamic Warm Up
- Speed & Agility Ladder

C. Burgener Warm Up

2. BUY IN
- L Hang, 5x3 sec hold

A. Back Squat, 5x5

B. Split Jerk, 1RM

3. WOD
4 Rounds - AMRAP 3 MIN:
- 5 Pullups
- 10 Pushups
- 15 Squats
Rest 3 Min

4. CASH OUT
2 rounds
- Hollow Rock, 20 reps
- KB Swing (70/53#), 10 reps (unbroken)

AMRAP 7 MIN

1. WARM UP
A. Mobility WOD
- Foam Roll: Adductors
- Ball: Hamstring
- Rings: Pecs

B. Dynamic Warm Up
- Run 1000m

C. Burgener Warm Up

2. BUY IN (10 min)
- Split Jerk, 1RM

3. WOD - 2010 GAMES INDIVIDUAL WOD #3
AMRAP 7 MIN
- 7 Deadlifts (315/205#)
- 20m Sprint
- 14 Pistols (Alt Legs)
- 21 Double Unders
- 20m Sprint

4. CASH OUT (11 min)
A. Tabata - 40:20x8 (Alt Legs)
- Back Leg Swing, Right Leg
- Back Leg Swing, Left Leg

B. Ring Dips - Max reps in 3 min

C. Tabata - 40:20x8 (Alt Legs)
- Side Leg Swing, Right Leg
- Side Leg Swing, Left Leg

SQUAT SNATCH & ROW INTERVALS

1. WARM UP
A. Mobility WOD
- Ball: Thoracic
- Ball: Subscapularis

B. Dynamic Warm Up
- Forward Hollow Walking Lunges, 1 gym length
- KB Low Windmill, 10 reps/side
- Backward Hollow Walking Lunges, 1 gym length
- KB High Windmill, 10 reps/side
- Bridge Ups, 10 reps (3 sec hold)
- Skin the Cat, 5 reps

C. Burgener Warm Up

2. BUY IN
- Squat Snatch, 1RM (15 min)

3. WOD
4 rounds for time:
- Row 500m
- Rest 3 min

4. CASH OUT
- Sled Pull (200/145#), 2x60'

TEAM WOD

Relay for time:
- 10 C2B Pullups
- 15 Shoulder to Overhead
- 20 Double Unders
- 25 Box Jumps
- Row 400m
Once every member finishes the row, reverse the order starting with the person that started the WOD first.
- Row 400m
- 25 Box Jumps
- 20 Double Unders
- 15 Shoulder to Overhead
- 10 C2B Pullups

SWIM

1. WARM UP
- Tread 5 min

2. WOD
5 rounds for time:
- 50yd Freestyle
- 30 Double Unders
- 50yd Breastroke
- 20 Burpees

PILATES

METCON

1. WARM UP
A. Mobility WOD


B. Dynamic Warm Up
- Lateral Tube Walk
- Inchworm
- Single Leg Squat
- Side Straddle Step
- PVC Trunk Rotations
- PVC Shoulder Pass Throughs

C. Burgener Warm Up

2. BUY IN
A. Hold for max time
- Frog Stand
- Tuck/L-Sit

B. For quality: (If you missed Thurs)
- 10 Negative Muscle Ups
Work your way from a support at the top of the rings down to the hang at the bottom with a false grip.  Try to descend as slow as possible.

3. WOD - 5 rounds for time:
- Bench Press (BW), max rep
- Toe to bar, 10 reps
- GHD Situps, 20 reps
- Sprint, 4x1/2 gym lengths

4. CASH OUT
A. 2 rounds:
- 60 yard sled pull (200/145#)

B. (If you did Tabata Intervals last time)
- Right Side Split, 2 min
- Left Side Split, 2 min
- Middle Split, 2 min
- Pancake Split, 2 min

AMRAP 8 MIN

1. WARM UP
A. Mobility WOD


B. Dynamic Warm Up
- 3D DB Lunge Matrix
- 3D DB Hop Matrix

C. Burgener Warm Up

2. BUY IN
A. For quality:
- 10 Negative Muscle Ups
Work your way from a support at the top of the rings down to the hang at the bottom with a false grip.  Try to descend as slow as possible.

3. WOD - AMRAP 8 MIN
- 3 Power Snatch (135/95#)
- 5 HSPU
- 7 Box Jumps (20")

4. CASH OUT
A. 20:10x8 (If you did Squat Test last time)
- SDHP (75/55#), max reps
- Push Press (75/55#), max reps

B.
- Right Side Split, 2 min
- Left Side Split, 2 min
- Middle Split, 2 min
- Pancake Split, 2 min

SWIM

For time:
- 1600 yards, any stroke

CROSSFIT GAMES EVENT 8

1. WARM UP
A. Mobility WOD


B . Dynamic Warm Up
2 Minutes:
- Double Unders, max reps

C. Burgener Warm Up

2. BUY IN (Complete if you missed yesterday)
5 rounds unbroken:
- Thruster (135/95#), 5 reps
- Weighted Pullups (50#), 5 reps
- Rest 1 min

3. WOD - CROSSFIT GAMES EVENT 8
2-3 rounds for max reps in 3 min:
- 20 Calorie Row
- 30 Wallball Shots (20# @ 10' / 16# @ 8')
- 20 Toes to Bar
- 30 Box Jumps (24")
- Rest 1 min between rounds

4. CASH OUT
A. 10 Min Squat Test (Complete if you missed yesterday)

B. 20:10x8
- SDHP (75/55#), max reps
- Push Press (75/55#), max reps

"QUARTER GONE BAD"

1. WARM UP
A. Mobility WOD


B. Dynamic Warm Up
- Run 1000m or Row 1200m

C. Burgener Warm Up

2. STRENGTH
A. Clean & Jerk, 5x3

3. WOD - "QUARTER GONE BAD"
5 rounds for total reps:
- Thruster (135/95#), 15 sec
- Rest 45 sec
- Weighted Pullups (50#), 15 sec
- Rest 45 sec
- Burpees, 15 sec
- Rest 45 sec

4. CASH OUT
A. 10 Min Squat Test


B. Rope Climb, max ascents in 2 min

CF Games Event #3

1. WARM UP

- Foam: Adductor, Lats
- T-Ball: 1st Rib
- PVC: Pass Through, Elbow/Shoulder Ext. Rotation

Dynamic Warm Up
- Run 1000m

2. SKILL & DRILL
A. 3 Rounds for form:
- Ring/Parallette Pushup, max reps unbroken (max. 20)
- Kipping Swing, accumulate 30 seconds

3. STRENGTH

- Hang Power Clean, 12x2 on the minute @ 70% of 1RM

4. WOD - CF Games Event #3
for time:
- Rope Climb, 5 ascents
- Clean and Jerk (145#/115#), 5 reps
- Rope Climb, 4 ascents
- Clean and Jerk (165#/125#), 4 reps
- Rope Climb, 3 ascents
- Clean and Jerk (185#/135#), 3 reps
- Rope Climb, 2 ascents
- Clean and Jerk (205#/145#), 2 reps
- Rope Climb, 1 ascent
- Clean and Jerk (225#/155#), 1 rep

Post loads and times to comments.