6/30/10 - GOOD MORNINGS & BOX SQUATS

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- Row 2000m

2. Strength
- DE Rack Good Mornings 8x2@50% of 1RM
- Box Squats, 5x5

3. Stamina (2 rounds)
- Sled Drag (Forward Pull), 2 gym lengths
- Lateral Tube Walk, 4 gym lengths
- GHR, 6 reps
- Reverse Hypers, 8 reps
- SLRDL, 10 reps/side

6/29/10 - "MARY"

1. Warm Up
- Foam Roll (Calves, Quads, Lats)
- Static (Calves, Bench Quads, Track Hamstring, Piriformis)
- Burgener Warm Up
- Skill Transfer Drills

2. Stamina (2 rounds)
- Tuck/L-Sit, 30sec-1min hold
- Side Plank, 30sec-1min hold
- Skin The Cat, 5 reps

3. Work Capacity - "MARY" - AMRAP 20 min
- 5 HSPU
- 10 Pistols
- 15 Pullups

6/28/10 - SWIM WOD

1. Warm Up
3 rounds: 100m Breast/Tread Partner Tradeoff

2. Work Capacity
6 rounds:
- 50m Free (Follow the leader - you go, I go)
- All out sprints

6/27/2010 - "LYNNE" + SQUATS

1. Warm Up
Row 1000 m
Dynamic Warm Up
2. "Lynne"
5 rounds of max reps
5 minutes rest between rounds

Max rep BW bench press
Max rep pullup
Max rep BW squat

6/28/10 - "ISABEL"

1. Warm Up
- Foam Roll (Calves, Adductors, Lats)
- Static (Calves, Bench Quads, Groin, Squat, Iron Cross, Spiderman, Pecs, Lats)
- Burgener Warm Up
- Skill Transfer Drills
- CrossFit Warm Up

2. Work Capacity - "ISABEL"
30 reps for time:
- Snatch (135#)

6/26/10 - SWIM

3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats.

6/26/10 - FIGHT GONE BAD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will use the 3 round version today. The stations are:

1. Wallball: 20 pound ball, 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push Press: 75 pounds (Reps)
5. Row: Damper #5 (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

6/25/10 - DEADLIFTS, BENCH PRESS, & SKILLS

1. Warm Up
- Burgener Warm Up
- Skill Transfer Drills
- Flexibility (calves, pecs, lats)

2. Strength
- Deadlift, 5x5
- Bench Press, 5x3

3. Durability (2 rounds)
- Muscle Ups, 10 reps
- KB Swing, 20 reps
- Alternating Arm KB Swing, 15 reps/side
- 1 Arm OH Squat, 15 reps/side
- Halo Slashers, 10/side
- Pistols, 10/side

6/24/10 - METCON

1. Warm Up
- Dynamic Warm Up
- Burgener Warm Up

2. Work Capacity - For Time:
- Burpee > Power Clean (C2B - 135/95#), 10 reps
- Back Extensions, 20 reps
- Wallball - 30 reps
- OH Bar Walk (135/95#) - 40 yards (2 gym lengths)
- Situps, 50 reps

6/23/10 - FRONT SQUATS & METCON

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Strength
Front Squat (1 RM)

2. Work Capacity
3 rounds for time:
Sledgehammer, 50 reps (25 R & L)
Double Unders (40 reps)
Floor Wipers (30 reps)
KB Snatch, R & L (20 reps each)
Burpees (10 reps)

6/22/10 - "DT"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- CrossFit Warm Up

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

2. Work Capacity - "DT"
5 Rounds for time:
- Deadlift (155#), 12 reps
- Hang Power Clean (155#), 9 reps
- Push Jerk, 6 reps
20 Min Limit

6/21/10 - "TABATA THIS"

1. Warm Up
- Foam Roll
- Dynamic Warm Up
- Burgener Warm Up
- Skill Transfer Drills

2. Work Capacity
- Tabata This
- Squat
- Row
- Pullups
- Situps
- Pushups

6/20/10 - AMRAP 20 MIN

1. Warm Up
- Run 800m/Row 1000m
- Dynamic Warm Up
- Burgener Warm Up
- Skill Transfer Drills

2. Work Capacity - AMRAP 20 MIN:
- Burpees, 10 reps
- Ground to Overhead, 20 reps
- Flutter/Side, 20 reps
- Step Up/Side, 10 reps

6/19/10 - "FRAN"

1. Warm Up
- 800m Jog
- Dynamic Warm Up

2. Work Capacity - "FRAN" - 21-15-9 reps for time:
- Thrusters (95/65#)
- Pullups

6/18/10 - SWIM

5 rounds for time:
- Free/Side w/Vibram Five Fingers, 100m
- Double Unders, 50-40-30-20-10 reps

6/18/10 - METCON

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Stamina
- NASM Dynamic Warm Up

3. Work Capacity - 3 rounds - 1 min each:
- Floor Superman
- Prone Plank
- Ball Cobra
- SL DB Press
- SLS w/ Band Row
- Lateral Hurdle Hop
- Rest 1 Min

6/17/10 - METCON

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Stamina (2 rounds)
- Turkish Get Up, 3 reps/side
- KB Clean & Press, 10 reps/side
- Ring Support w/ Turn Out, 30 sec - 1 min hold
- Ring Inverted Hang, 30 sec - 1 min hold
- Handstand Hold, 30 sec - 1 min hold

3. Work Capacity - For time:
- Row 1000m/2000m
- Box Jumps/Back Squats (135#), 40 reps
- GHD Situps/Toe to bar, 30 reps
- Ring Pushups/Bench Press (BW), 20 reps
- L-Pullups/Muscle Ups, 10 reps

6/16/10 - "FILTHY FIFTY"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- Jog 800m

2. Work Capacity - "Filthy Fifty" - For time:
- Box Jump (24"), 50 reps
- Jumping Pullups, 50 reps
- KB Swings (35#), 50 reps
- Walking Lunges, 50 reps
- Knees to Elbows, 50 reps
- Push Press
- Wallball
- Burpees
- Double Unders

6/15/10 - SWIM

Breast, 300m
Free/Side, 12 min @ 85%

SDHP, THRUSTER, & "CROSSFIT DISCO"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• DE SDHP, 8x2 @ 50% 1RM
• Thruster, 1RM

3. Work Capacity - "CROSSFIT DISCO"

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

• Power Clean (75% of BW)
• Pullup (Weighted or L)

SDHP, THRUSTER, & "CROSSFIT DISCO"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• DE SDHP, 8x2 @ 50% 1RM
• Thruster, 1RM

3. Work Capacity - "CROSSFIT DISCO"

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

• Power Clean (75% of BW)
• Pullup (Weighted or L)

METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2 rounds)

• CrossFit Warm Up (10 reps)
• Rope Climb, 1 ascent

3. Work Capacity - For time:

• Row 500m
• Bench Press (BW), 30 reps
• Row 1000m
• Bench Press (BW), 20 reps
• Row 2000m
• Bench Press (BW), 10 reps

6/14/10 - METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2 rounds)

• CrossFit Warm Up (10 reps)
• Rope Climb, 1 ascent

3. Work Capacity - For time:

• Row 500m
• Bench Press (BW), 30 reps
• Row 1000m
• Bench Press (BW), 20 reps
• Row 2000m
• Bench Press (BW), 10 reps

AMRAP 20 MIN

1. Warm Up

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - AMRAP 20 Min:

• Jumping Lunges, 20 reps
• Situps, 40 reps
• Squats, 20 reps
• Flutter Kicks, 40 reps

3. Durability (2 rounds)

• Pushups, 20 reps
• Ring Dips, 10 reps

AMRAP 20 MIN

1. Warm Up

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - AMRAP 20 Min:

• Jumping Lunges, 20 reps
• Situps, 40 reps
• Squats, 20 reps
• Flutter Kicks, 40 reps

3. Durability (2 rounds)

• Pushups, 20 reps
• Ring Dips, 10 reps

BENCH PRESS & SPRINTS

1. Warm Up

• Jog 800m
• Wallball Shots, 75 reps
• Speed & Agility Ladder

2. Strength

• Bench Press, 1RM

3. Work Capacity

• Sprints, 8 rounds
• 1 min recovery

BENCH PRESS & SPRINTS

1. Warm Up

• Jog 800m
• Wallball Shots, 75 reps
• Speed & Agility Ladder

2. Strength

• Bench Press, 1RM

3. Work Capacity

• Sprints, 8 rounds
• 1 min recovery

JUNE PAINSTORM

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2x10)

• CrossFit Warm Up

3. Work Capacity - June Painstorm - For time:

Run 800m with 50% BW

20 Min AMRAP

• Deadlift, 5 reps
• Hang Power Clean, 5 reps
• Front Squat, 5 reps
• Push Jerk, 5 reps
• Back Squat, 5 reps

Run 800m

JUNE PAINSTORM

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2x10)

• CrossFit Warm Up

3. Work Capacity - June Painstorm - For time:

Run 800m with 50% BW

20 Min AMRAP

• Deadlift, 5 reps
• Hang Power Clean, 5 reps
• Front Squat, 5 reps
• Push Jerk, 5 reps
• Back Squat, 5 reps

Run 800m

STAMINA & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Rack Good Mornings, 5x5
• DE Bench Press, 8x3@50% of 1RM

3. Stamina (2 rounds)

• GHR, 10 reps
• GHD Situps, 20 reps

4. Work Capacity - 3 rounds for time:

• Superman Makers, 10 reps
• Tire Flips, 10 reps

STAMINA & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Rack Good Mornings, 5x5
• DE Bench Press, 8x3@50% of 1RM

3. Stamina (2 rounds)

• GHR, 10 reps
• GHD Situps, 20 reps

4. Work Capacity - 3 rounds for time:

• Superman Makers, 10 reps
• Tire Flips, 10 reps

CURTIS P, BACK SQUATS, "JT"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Curtis P, 5x5
• Back Squats, 5x3

3. Work Capacity - "JT" - 21-15-9 reps for time:

• HSPU
• Ring Dips
• Pushups

4. Durability

• Tabata Row, 20:10x8

CURTIS P, BACK SQUATS, "JT"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Curtis P, 5x5
• Back Squats, 5x3

3. Work Capacity - "JT" - 21-15-9 reps for time:

• HSPU
• Ring Dips
• Pushups

4. Durability

• Tabata Row, 20:10x8

STAMINA & "NICOLE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• KB Warm Up

2. Stamina (2 rounds)

• L-Sit (30 sec hold) or Tuck Sit (1 min hold)
• KB High Windmill, 10 reps/side
• 1 arm Overhead Squat, 10 reps/side
• Pistols, 10 reps/side
• Double Unders, 30 reps or Single Jumps, 120 reps

3. Work Capacity - "NICOLE" - AMRAP 20 min:

• Run 400m
• Max Pullups

STAMINA & "NICOLE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• KB Warm Up

2. Stamina (2 rounds)

• L-Sit (30 sec hold) or Tuck Sit (1 min hold)
• KB High Windmill, 10 reps/side
• 1 arm Overhead Squat, 10 reps/side
• Pistols, 10 reps/side
• Double Unders, 30 reps or Single Jumps, 120 reps

3. Work Capacity - "NICOLE" - AMRAP 20 min:

• Run 400m
• Max Pullups

SNATCH PULLS, MUSCLE SNATCH, SNATCH PUSH PRESS, & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• MB Clean Warm Up

2. Strength

• Snatch Pulls, 5x5
• Muscle Snatch, 5x5
• Snatch Push Press, 5x5

3. Work Capacity - 21-15-9 reps for time:

• Overhead Squat (135/95#)
• Chest to Bar Pullups

4. Durability (2-3 rounds)

• Back Extensions, 15 reps
• Side Plank, 30sec - 1 min hold

SNATCH PULLS, MUSCLE SNATCH, SNATCH PUSH PRESS, & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• MB Clean Warm Up

2. Strength

• Snatch Pulls, 5x5
• Muscle Snatch, 5x5
• Snatch Push Press, 5x5

3. Work Capacity - 21-15-9 reps for time:

• Overhead Squat (135/95#)
• Chest to Bar Pullups

4. Durability (2-3 rounds)

• Back Extensions, 15 reps
• Side Plank, 30sec - 1 min hold

METCON

1. Warm Up

• Foam Roll/T-Ball
• Dynamic Warm Up

2. Work Capacity - For time:

• Box Jumps, 30 reps
• Squat Jumps, 15 reps
• Run 800m
• KB Swings, 30 reps
• Pushups, 15 reps
• Run 400m
• Box Jumps, 15 reps
• Squat Jumps, 30 reps
• KB Swings, 15 reps
• Pushups, 30 reps
• Run 200m

METCON

1. Warm Up

• Foam Roll/T-Ball
• Dynamic Warm Up

2. Work Capacity - For time:

• Box Jumps, 30 reps
• Squat Jumps, 15 reps
• Run 800m
• KB Swings, 30 reps
• Pushups, 15 reps
• Run 400m
• Box Jumps, 15 reps
• Squat Jumps, 30 reps
• KB Swings, 15 reps
• Pushups, 30 reps
• Run 200m

TEAM WORKOUT

1. Warm Up

• Run 800m
• Flexibility

2. Work Capacity - TEAM WORKOUT - MAX REPS

• Burpees
• Tire Flips
• Sledgehammer
• Walking Plate OH Lunges
• Situps

4 Person Teams - Only 2 people can move at a time on each team.

2 Rounds / 2 minutes / 30 sec rest during rotation

TEAM WORKOUT

1. Warm Up

• Run 800m
• Flexibility

2. Work Capacity - TEAM WORKOUT - MAX REPS

• Burpees
• Tire Flips
• Sledgehammer
• Walking Plate OH Lunges
• Situps

4 Person Teams - Only 2 people can move at a time on each team.

2 Rounds / 2 minutes / 30 sec rest during rotation

SNATCH, POWER CLEAN, & "NUTTS"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1RM
• Power Clean, 1RM

3. Work Capacity - "NUTTS"

• HSPU, 10 reps
• Deadlift (250/205#), 15 reps
• Box Jumps (30"), 25 reps
• Pullups, 50 reps
• Wallball (20#/10'), 100 reps
• Double Unders, 200 reps
• Run 400m (45# plate)

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

SNATCH, POWER CLEAN, & "NUTTS"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1RM
• Power Clean, 1RM

3. Work Capacity - "NUTTS"

• HSPU, 10 reps
• Deadlift (250/205#), 15 reps
• Box Jumps (30"), 25 reps
• Pullups, 50 reps
• Wallball (20#/10'), 100 reps
• Double Unders, 200 reps
• Run 400m (45# plate)

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

ROWING & STAMINA

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Rope Climb, 3x1
• Skin the Cat, 3x5

2. Work Capacity

• Row Max Distance in 20 Minutes

3. Stamina (2-3 rounds)

• Floor Bridge, 15 reps
• Prone Plank, 1 min hold
• Prone Superman (5/3#), 15 reps
• Farmers Walk (bags), 3x down & back
• SLST, 10 reps/side
• Burpee Long Jump, 10 reps
• Butt Kicks, 10 reps
• Farmers Walk (dumbbells), 3x down & back

ROWING & STAMINA

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Rope Climb, 3x1
• Skin the Cat, 3x5

2. Work Capacity

• Row Max Distance in 20 Minutes

3. Stamina (2-3 rounds)

• Floor Bridge, 15 reps
• Prone Plank, 1 min hold
• Prone Superman (5/3#), 15 reps
• Farmers Walk (bags), 3x down & back
• SLST, 10 reps/side
• Burpee Long Jump, 10 reps
• Butt Kicks, 10 reps
• Farmers Walk (dumbbells), 3x down & back

FLOOR PRESS & "TYLER"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Row 1000m

2. Strength

• Floor Press 3-3-3-3-3 reps

3. Work Capacity - "TYLER" - 5 rounds for time:

• Muscle Up, 7 reps
• SDHP (95/65#), 21 reps

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

4. Durability (2-3 rounds)

• Back Extensions, 15 reps
• Knees to elbows, 15 reps

FLOOR PRESS & "TYLER"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Row 1000m

2. Strength

• Floor Press 3-3-3-3-3 reps

3. Work Capacity - "TYLER" - 5 rounds for time:

• Muscle Up, 7 reps
• SDHP (95/65#), 21 reps

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

4. Durability (2-3 rounds)

• Back Extensions, 15 reps
• Knees to elbows, 15 reps

JERK, BACK SQUATS, "ARNIE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Jerk, 1RM
• Back Squats 5-5-5-5-5 reps

3. Work Capacity - "ARNIE" - For time:

With a single 2 pood kettlebell:

• Turkish Get Up (Right Arm), 21 reps
• KB Swing, 50 reps
• Overhead Squat (Left Arm), 21 reps
• KB Swing, 50 reps
• Overhead Squat (Right Arm), 21 reps
• KB Swing, 50 reps
• Turkish Get Up (Left Arm), 21 reps

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.

JERK, BACK SQUATS, "ARNIE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Jerk, 1RM
• Back Squats 5-5-5-5-5 reps

3. Work Capacity - "ARNIE" - For time:

With a single 2 pood kettlebell:

• Turkish Get Up (Right Arm), 21 reps
• KB Swing, 50 reps
• Overhead Squat (Left Arm), 21 reps
• KB Swing, 50 reps
• Overhead Squat (Right Arm), 21 reps
• KB Swing, 50 reps
• Turkish Get Up (Left Arm), 21 reps

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.