"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.

METCON

1. WARM UP

- Foam Roll/T-Ball
- Dynamic Warm Up
- Run 400m

2. WOD - METCON

4 Rounds for Time of:
- Run 400m
- C2B Pullup, 10 reps
- Pushup (w/hand release), 20 reps
- Air Squat, 30 reps

Post times to comments

PILATES

"HELEN"

1. WARM UP

- T-Ball: TFL, Piriformis

- Foam: Quadriceps

- Band: Supine Hip Internal/External Rotation

- Jump Rope, 5 minutes

2. SKILL & DRILL

A. 3 rounds for form:

- Hollow Rock, 20 reps

- Ring Dips, 5 reps

B. 3 rounds for form:

- Ring V-Outs, 10 reps

- GHD Situps, 20 reps

3. STRENGTH

- Burgener Warm Up

- Press, 5x3

4. WOD - "HELEN"

3 Rounds for Time of:
- Run 400m
- KB Swing (53#/35#), 21 reps
- Pullup, 12 reps

Post times to comments.

"KAREN"

1. WARM UP

- Double T-Ball: T-Spine
- Foam: T-Spine w/KB
- Hip Capsule
- Speed/Agility Ladder Drills

2. SKILL & DRILL

A. 3 rounds for form:

- Hollow Rock, 20 reps

- Ring Dips, 5 reps

B. 3 rounds for form:

- Ring V-Outs, 10 reps

- GHD Situps, 20 reps

3. STRENGTH

- Burgener Warm Up

- Front Squats, 12x2@60% of 1RM (on the min)

- Press, 5x3

4. WOD - "KAREN"

For time:

- 150 Wallball Shots (20# @ 10' / 16# @ 8')

Post times to comments

SWIM - 1 MINUTE LADDER

1. WARM UP
- Tread, 5 min
- 200 Breast/Side

2. WOD - 1 MIN LADDER
- swim 50 yds, 1 min rest
- swim 50 yds, 50 second rest
- swim 50 yds, 40 second rest
- swim 50 yds, 30 second rest
- swim 50 yds, 20 second rest
- swim 50 yds, 10 second rest
- swim 50 yds, 20 second rest
- swim 50 yds, 30 second rest
- swim 50 yds, 40 second rest
- swim 50 yds, 50 second rest
- swim 50 yds

Maintain highest constant pace through swims. Post swim times and total time to comments.

PUSH/FLIP/PULL

1. WARM UP
Mobility WOD
- Foam Roll: IT-Band
- Band: Wrist
- Band: Shoulder External Rotation

Dynamic Warm Up
- Run 1000m or Row 1200m

2. SKILL & DRILL

A. 3 rounds for form:

- Hollow Rock, 20 reps

- Ring Dips, 5 reps

B. 3 rounds for form:

- Ring V-Outs, 10 reps

- GHD Situps, 20 reps

3. STRENGTH

- Burgener Warm Up

- Front Squats, 12x2@60% of 1RM (on the min)

4. WOD - PUSH/FLIP/PULL
3 rounds for time:
- Car Push, 25m
- Tire Flip, 25m
- Backwards Sled Drag, 25m (135/95#)

Rest 5 min between rounds.

5 MIN KB SNATCH TEST

1. WARM UP
Mobility WOD
- Foam Roll: Lats
- Band: Lats
- Band: Pec & Neck

Dynamic Warm UP
- Inchworm
- Single Leg Squat
- Side Straddle Step
- Iron Cross
- Scorpion
- PVC Shoulder Pass Throughs

2. SKILL & DRILL
A. 3 rounds for form:
- Hollow Rock, 20 reps
- Ring Dips, 5 reps

B. 3 rounds for form:
- Ring V-Outs, 10 reps
- GHD Situps, 20 reps

3. STRENGTH
- Burgener Warm Up
- Hang Power Clean, 5x3
- Front Squats, 12x2@60% of 1RM (on the min)

4. WOD - 5 MIN KB SNATCH TEST (53/35#)
- 100+ reps in 5 min

The test begins when the kettlebell is swung back between the legs and snatched overhead in one uninterrupted movement to a straight-arm lockout.  The snatch may be performed with or without a knee dip, however the knees must be straight at the lockout.  An unlimited number of hand switches and back swings is allowed.  The kettlebell may be set down as many times as he or she wishes.  Chalk is allowed; belts, gloves, wrist wraps and other supportive equipment are not.  The sum of both arms is the score.

"CANDY"

1. WARM UP
Mobility WOD
- PVC & Tennis Ball: 1st Rib
- Box: Hip Flexion
- Box: Pigeon
- Box: Lateral Hamstring

Dynamic Warm Up
- MB Clean Warm Up

2. SKILL & DRILL
3-5 rounds
- Hollow Rocks, 20 reps
- Ring Dip, 5 reps

3. STRENGTH
- Burgener Warm Up
- Hang Power Clean, 5x3

4. WOD - "CANDY"
5 rounds for time:
- 20 Pullups
- 40 Pushups (hand release)
- 60 Squats

"SOUR PATCH KIDS"

1. WARM UP
- Foam Roll/T-Ball
- Run 400m/Row 500m
- Gymnastics Warm Up

2. WOD - "SOUR PATCH KIDS"

For time:
- Plate Burpee (45/25), 21 reps
- OH Plate Lunge (45/25), 21 reps
- 100m Plate Carry
- Plate Burpee, 15 reps
- OH Plate Lunge, 15 reps
- 100m Plate Carry
- Plate Burpee, 9 reps
- OH  Plate Lunge, 9 reps
- 100m Plate Carry

Post times to comments.

JULY PAINSTORM

1. FIND 1RM GTOH

2. WOD - AMRAP 30 MIN:
- 2 GTOH (80% of 1RM)
- 4 Front Squats
- 6 Chest to Bar Pullups
- 8 Broad Jumps (6')
- Run 200m

"LINDA'S COUSIN"

1. WARM UP
Dynamic Warm Up
- Run 1000m or Row 1200m

Mobility WOD
- Foam Roll: Lats
- Band: Lats
- Band: Supine Hamstring

2. SKILL & DRILL

A. 3-5 rounds:

- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold

- Rest 10-30 sec

B. Stones

- Lap, Squat, Drop, 10 reps

- Lap, Squat, Return, 10 reps

- Lap & Return, 10 reps

- Bent Over Row, 10 reps

3. STRENGTH

- Burgener Warm Up
- Weighted or Strict Pullups, 5x5

4. WOD - "LINDA'S COUSIN"
5-4-3-2-1 for time of:
- 1.5 X BW Deadlift
- .75 Front Squat
- .5 BW Press
Increase by 10% of initial load each round.

Post loads and times to comments.

METCON

1. WARM UP

Dynamic Warm Up

- 3D Lunge, Reach, Press w/ DB

2. SKILL & DRILL

A. 3-5 rounds:

- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold

- Rest 10-30 sec

B. Stones

- Lap, Squat, Drop, 10 reps

- Lap, Squat, Return, 10 reps

- Lap & Return, 10 reps

- Bent Over Row, 10 reps

3. STRENGTH

- Burgener Warm Up

- Power Snatch, 12x2@70% of 1RM (on the min)
- Snatch Push Press, 5x3

- Front Squat, 7x1
- Press, 5x5

4. WOD - METCON
- In 8 minutes determine maximum height box jump.

9-6-3 for time of:
- Manmaker (25/15)
- Box Jump (85% of max jump height)

Post max height, height for WOD, and times to comments.

SWIM

1. WARM UP
- Tread 5 Min

2. SKILL & DRILL
- 1-2 Glide
- 1-2 Turn
- 2 arm Support

3. WOD
- 5 Bobs
- 25yd Freestyle
- 25yd Side/Breast

- 5 Bobs

- 25yd Freestyle

- 25yd Side/Breast

- 5 Bobs

- 25yd Freestyle 

FLOOR PRESS & MASHUP

1. WARM UP

- Foam Roll: Quads

- Couch Stretch

- SLRDL

- SL 3D DB Press

2. Dynamic Warm Up

- Row: Fish Game

2. SKILL & DRILL

A. 3-5 rounds:

- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold

- Rest 10-30 sec

B. Stones

- Lap, Squat, Drop, 10 reps

- Lap, Squat, Return, 10 reps

- Lap & Return, 10 reps

- Bent Over Row, 10 reps

3. STRENGTH

- Burgener Warm Up

A. Power Snatch, 12x2@70% of 1RM (on the min)

B. Snatch Push Press, 5x3

4. WOD - BENCH PRESS & MASHUP

A. Floor Press

- 15 Min to find 1RM

B. 20:10x8 (Alt exercises - 16 total rounds)

- Pushups

- Situps

Score = highest low number.

"MANION"

1. WARM UP


2. SKILL & DRILL
A. 3-5 rounds
- Ring Support L-Sit/Tuck Sit, Hold 5-10 sec
- Rest 10-30 sec
B. Stones, 10 reps each

- Lap, Squat, Drop

- Lap, Squat, Return

- Lap & Drop

- Bent Over Row

3. STRENGTH
- Burgener Warm Up
- Snatch Balance, Heavy Single; then 80% x 2 x 2
- Power Snatch, 12x2@70% of 1RM

4. WOD - "MANION"
7 rounds for time:
- Run 400m
- Back Squat (135/95#), 29 reps

METCON

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Run 400m or Row 500m

2. SKILL & DRILL
A. 3-5 rounds:
- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold
- Rest 10-30 sec

3. STRENGTH
- Burgener Warm Up
- Snatch Balance, Heavy Single; 80% of that x 2 x 2
- Power Snatch, 12x2@70% of 1RM (on the min)

4. WOD
3 rounds for time:
- 10 Overhead Squats (135/95#)
- 50 Double Unders

SWIM

1. WARM UP
- Tread 5 min
- 300m Side

2. WOD
6 rounds for time:
- 50m Freestyle
- 20 Lunges each side

PILATES

"CHOCOLATE CAKE"

1. WARM UP

Mobility WOD

- Band: Samson
- Band: Supine Hamstring
- Foam Roll: Adductors

Dynamic Warm Up - Multi Level Box Jumps

- Low, Middle, High

- High, Middle, Low

- High, Low, High

- Middle, High, Middle

- Middle, Middle, Middle

2. STRENGTH

- Burgener Warm Up

- Front Squat, 5x3

- Bench Press, 12x3@60% of 1RM (on the min)

4. WOD - "CHOCOLATE CAKE"
FOR TIME:
7 rounds:
- KB Clean & Press (70#/53#), 6 reps/side
- Toes 2 Bar, 12 reps
- Farmer Carry (2x135#/2x95#), 2 gym lengths

Rest 1 min, then:
2 rounds:
- 10 HSPU
- 10 Pushups
- 10 Ring Dips

Post loads and times to comments. 

METCON

1. WARM UP

Mobility WOD

DynamicWarm Up
2 sets each:
- Butt Kicks
- Side Shuffle
- Carioca
- High Skipping
- Back Pedal

2. SKILL & DRILL

A.
- Handstand Hold, accumulate 4 min

- Tuck Sit/L-Sit, 5xMax Time

B.

- Kipping Swing, 5x30 sec

- Pushup, 5x Max Unbroken Reps or 20

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

A. Power Snatch, 7x1

B. Front Squat, 5x3

C. Bench Press, 12x3@60% of 1RM (on the min)

4. WOD

For time:

- Row 1000m

- 50 Thrusters (45#)

- 40 Hand Release Pushups

- 30 KB Swings (53/35#)

- 20 Burpees

- 10 Pullups

- Row 1000m

YAY BURPEES!!

1. WARM UP

DynamicWarm Up

- Lateral Tube Walk
- Rotation Lunge, Reach, Press
- Single Leg Squat w/ Side Overhead Reach
- Ring T
- Ring Y

2. SKILL & DRILL

A.

- Handstand Hold, accumulate 2:00

- Tuck Sit/L-Sit, 3xMax Time

B.

- Kipping Swing, 2-3x30 sec

- Pushup, 2-3xMax Unbroken Reps or 20

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

- Power Snatch, 7x1

4. WOD - For time:
- 100 Burpees (8' bar touch)

5. MOBILITY WOD
- Foam Roll: Quads
- Foam Roll: IT-Bands
- Middle Split, 2 min
- Right Side Split, 2 min
- Left Side Split, 2 min
- Pancake Split, 2 min

METCON

1. WARM UP

Mobility WOD

- Foam Roll: Lats
- Double T-Ball: Thoracic
- Band: Lats
- PVC: Shoulder External Rotation

DynamicWarm Up

- Inchworm
- Single Leg Squat
- Side Straddle Step
- Spiderman
- Iron Cross

2. SKILL & DRILL

A.
- Handstand Hold, accumulate 4:00
- Tuck Sit/L-Sit, 5xMax Time

B.
- Kipping Swing, 5x30 sec
- Pushup, 5x Max Unbroken Reps or 20

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

- Power Snatch, 7x1

4. WOD

For time:
- Alternate rounds of Rope Ascents and Squat Clean (80% of 1RM)
- Rope Ascent: 1-2-3-4-3-2-1
- Squat Clean: 4-3-2-1-2-3-4

Rest 1 minute
- Double Under, max reps in 2 minutes

Post times to comments.

"MR. JOSHUA"

1. WARM UP

Mobility WOD

DynamicWarm Up

2. SKILL & DRILL

A.
- Max Parallette L-Sit, 5 Sets Max Hold
- Handstand, 2 sets x 2 min Hold

B.

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

A. Power Snatch, 7x1

B. Front Squat, 5x3

C. Bench Press, 12x3@60% of 1RM (on the min)

4. WOD - "MR. JOSHUA"
5 rounds for time:
- Run 400m
- 30 GHD Situps
- 15 Deadlifts (250/175#)

AMRAP 20 MIN

1. WARM UP
- Foam Roll/T-Ball
- Band: Samson
- Box: Hip External Rotation

Dynamic Warm Up
- Gymnastics Warm Up

2. WOD - AMRAP 20 MIN:
- Run 200m
- Medicine Ball Clean(20#/16#), 10 reps
- Kettlebell Swing (53#/35#), 15 reps
- Box Jump (24"/20"), 20 reps

Post rounds and reps to comments.

SWIM

1. WARM UP
- Tread 5 min
- Side, 300m

2. WOD
- 10x50m (start every 2 min)
- All out effort

LOGS & TRUCKS

1. WARM UP
Mobility WOD


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

2. WOD
2 rounds for time:
(3-4 person teams)
- 400m Log Carry
- Truck Push, 1 parking lot length

"MARY"

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Speed & Agility Ladder

2. SKILL & DRILL

A. For form:

- 40 Shoulder Pass Throughs

- 20 Bridge Ups, hold 5 sec

- 10 Skin the Cats, hold 5 sec

B. 2-3 rounds:

- Side Plank, 30-60 sec hold each side

- SLRDL, 10 reps

- Butt Kicks, 10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills
- Clean & Jerk, 1RM

4. WOD - "MARY"
AMRAP 20 MIN
- 5 HSPU
- 10 Pistols
- 15 Pullups

STRENGTH

1. WARM UP

Mobility WOD

Dynamic Warm Up
- Practice Double Unders, 5 min

2. SKILL & DRILL

A. For form:

- 40 Shoulder Pass Throughs

- 20 Bridge Ups, hold 5 sec

- 10 Skin the Cats, hold 5 sec

B. 2-3 rounds:

- Side Plank, 30-60 sec hold each side

- SLRDL, 10 reps

- Butt Kicks, 10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

4. WOD
- Power Snatch, 6x2
- Front Squat, 5x5
- Bench Press, 7x1

SWIM

1. WARM UP
- Tread 5 min
2 rounds:
- 100 Freestyle
- 100 Side

2. WOD
For time:
- Breastroke, 750m

RUN OR ROW INTERVALS

1. WARM UP
Mobility WOD

Dynamic Warm Up
- POSE Run Drills

2. SKILL & DRILL

A. For form:

- 40 Shoulder Pass Throughs

- 20 Bridge Ups, hold 5 sec

- 10 Skin the Cats, hold 5 sec

B. 2-3 rounds:

- Side Plank, 30-60 sec hold each side

- SLRDL, 10 reps

- Butt Kicks, 10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Power Snatch, 6x2

B. Front Squat, 5x5

C. Bench Press, 7x1

4. WOD
Pick Either A or B:
A. Run - 2x1mile
B. Row - 2x2000m
- Rest 3 min between rounds

TABATA FIGHT GONE BAD

1. WARM UP
Mobility WOD

Dynamic Warm Up

2. SKILL & DRILL
A. For form:
- 40 Shoulder Pass Throughs
- 20 Bridge Ups, hold 5 sec
- 10 Skin the Cats, hold 5 sec
B. 2-3 rounds:
- Side Plank, 30-60 sec hold each side
- SLRDL, 10 reps
- Butt Kicks, 10 reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Power Snatch, 6x2
B. Front Squat, 5x5
C. Bench Press, 7x1

4. WOD - TABATA FIGHT GONE BAD
20:10x8
- Wallball Shots
- SDHP (75/55#)
- Box Jumps (20")
- Push Press (75/55#)
- Row

TEAM METCON

1. WARM UP
- Foam Roll/T-Ball
- Run 1000m

2. TEAM METCON
For team cumulative reps perform:
- Situp
- Wall Ball
- Kettlebell Swing
- Burpee
Team mates switch every time 250m is rowed.
Once done, team tire flip entire parking lot.

Post total reps and times to comments.

SWIM

1. WARM UP
- Tread, 5 min
- 200-300m side/freestyle
2. WOD
4 rounds for time:
- 200m freestyle/side
- Rest 3 min

PILATES

ROW - "TOSH"

1. WARM UP

Mobility WOD

Dynamic Warm Up
- Inchworm
- Single Leg Squat
- Side Straddle Step
- Hollow Hop Forward
- Hollow Hop Backward
- Hollow Lunge Forward
- Hollow Lunge Backward

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 - "TOSH"

- Row 3x(250-500-750m)
- Rest for the exact time it takes to complete each interval in each set.

Post times to comments.

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