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.

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.

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

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)