SATURDAY. APRIL 30. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.WOD
**4 RDS FOR TIME OF:
10 WALL CLIMBS
10 HANG SNATCH #75
10 BOX JUMP 30"
30M BEAR CRAWL
*Post total time to complete in comments.

**A NEW FAVORITE OF BAFKNMAN BOX!! HELL TO THE FKN NAH!! BRUTAL.

**NICE SNATCH!!

**WORKING IN HIGH BOX JUMPS IS A MUST! FROM 30" WE GO TO 36" NEXT!!

FRIDAY. APRIL 29. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

 3.SKILL
**THRUSTER SET-UP AND EXECUTION (WATCH THIS)
 
4.WOD
**CF OPEN WOD 11.6 (INSTRUCTION VIDEO HERE)
*Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters #100
3 Chest to bar Pull-ups
6 Barbell Thrusters #100
6 Chest to bar Pull-ups
9 Barbell Thrusters #100
9 Chest to bar Pull-ups
12 Barbell Thrusters #100
12 Chest to bar Pull-ups
15 Barbell Thrusters #100
15 Chest to bar Pull-ups
....CONTINUE IF POSSIBLE. Post total reps completed to comments.

**GREAT BOTTOM POSITION FOR THRUSTER, ELBOWS UP, BAR IN CONTACT WITH SHOULDER GIRDLE.

**BAD BARBELL POSITION FOR THE THRUSTER (CLICK IMAGE TO ENLARGE), BUT THERE'S MUCH TO LIKE ABOUT THIS PIC ANYWAY. LOL

**CHEST TO BAR FUCKERSSSS

THURSDAY. APRIL 28. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL
*POWER SNATCH SET-UP AND EXECUTION
 
4.WOD *6ROUNDS FOR TIME OF:
15m Bear Crawl
25 Push-ups
15m Broad Jump
20 Kettlebell Swings 1.5pood (#53)
Post total time to complete in comments.

DEMOS
BROAD JUMP

 **HEY IT COULD BE WORSE... I COULD BUY A SLED!

**IN A GOOD PUSH UP EVERYTHING MOVES TOGETHER, FULL PLANK UP N DOWN PEOPLE.

**BROAD JUMPS. MIRANDA AT THE UNDER ARMOUR TRAINING FACILITY.

**SINGLE ARM KETTLE BELL OVERHEAD SQUAT. GIVE EM A TRY, GO AHEAD!!

WEDNESDAY. APRIL 27. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL
*POWER SNATCH SET-UP AND EXECUTION
 
4.WOD 
**FOR TIME COMPLETE THE FOLLOWING:

50 Double Unders
20 Ring Dips
40 Double Unders
16 Ring Dips
30 Double Unders
12 Ring Dips
20 Double Unders
8 Ring Dips
10 Double Unders
4 Ring Dips
Post total time to complete in comments.

 **San Fran CF Outdoor Box. Sick Snatch!!

**DUO DOUBLE UNDERS!!

**RING DIPS... THE NEMESIS!!

SUGAR IS TOXIC : IF YOU HAVE SOME TIME CLICK HERE

TUESDAY. APRIL 26. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.WOD 

**10 ROUNDS FOR TIME OF:
3 Deadlifts #155 
2 Power Cleans #155 
1 Front Squat #155
15 Sit-up
Post total time to complete in comments.

4.SLOW YOUR ROLL
**MAX RING DIPS IN 2 MINS

**OH YEAH... SQUEEZE THOSE GLUTES!!

**IN THE POWER CLEAN THE ARMS SHOULD STAY STRAIGHT TO TRANSFER HORIZONTAL MOMENTUM TO VERTICAL, ONLY AT THAT POINT DO YOU PULL YOURSELF UNDER THE BAR (RIGHT PICTURE DEPICTS CORRECT FORM AT TOP OF EXTENSION, THE LEFT PIC IS A PRE-MATURE PULL AND LESS EFFICIENT).

**GOOD FRONT SQUAT FORM (SUPER DEEP). ELBOWS HIGH, KNEES OUT OVER TOES, AND NATURAL SPINE MAINTAINED.

**A SKELETAL VIEW OF PROPER DEADLIFT SET-UP. SHOULDERS OUT SLIGHTLY IN FRONT OF BAR, AND NATURAL SPINAL ALIGNMENT MAINTAINED (INCLUDING HEAD POSITION).


CHECK THIS CLIP OUT FROM THE MAN HIMSELF - CLICK HERE "BE WATER MY FRIEND"

MONDAY. APRIL 25. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL
*DOUBLE UNDERS *5 ATTEMPTS AT MAX CONSECUTIVE
 
4.WOD 
3 ROUNDS FOR TIME OF:
20 Wall Balls #20 
15 Burpee Lateral Jumps12"
10 Overhead Squats #115 
200 m Run with #20 wall ball
Post total time to complete in comments.

 **WALL BALLS.

**SOME HIGH OCTANE BURPEE ACTION.

**OVERHEAD SQUATS CAN BE DONE WITH ANY LOAD!! WITH EFFECTIVENESS.

**I'M READY FOR SOME BEACH WODS... WHAT UP BOX??

FRIDAY. APRIL 22. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL
*DOUBLE UNDERS *5 ATTEMPTS AT MAX CONSECUTIVE
 
4.WOD 
*CF OPEN WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans #145
10 Toes to bar
15 Wall balls #20
*Post total rounds and partials completed to comments.

  **HEAVY BACK SQUATS NEXT WEEK FELLAS!!

**BACK SQUAT RACK!!

**BE VERY READY FOR BULGARIAN SPLIT-SQUATS. THESE FUCKERS WORK!!

THURSDAY. APRIL 21. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.STRENGTH

*DEADLIFT 3-3-3-3-3

4.WOD

*FOR TIME COMPLETE:
10 Thruster #135
50 Double-unders
8  Thruster #135
40 Double-unders
6   Thruster #135
30 Double-unders
4  Thrusters #135
20 Double-unders
2  Thruster #135
10 Double-unders.

*Post total time to complete in comments.

*PICTURE PERFECT BOTTOM POSITION FOR THE THRUSTER!!

*FINISH POSITION FOR THRUSTER. GENERATE ENOUGH MOMENTUM WITH HIPS TO GET THOSE HEAVY LOADS UP OVERHEAD.

*DOUBLE-UNDER ACTION!!

*DONKEY LOOKS PISSED!! LOL

WEDNESDAY. APRIL 20. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.STRENGTH

*BENCH 3-3-3-3-3

4.WOD
*"420 WOD" 4 ROUNDS FOR TIME OF:
4 Deadlift #225
20 Situps
4 Push/Split Jerk #135
20 Squats
*Post total time to complete in comments.

**DEADLIFT ACTION UNDER THE WATCHFUL EYE OF A CFHQ JUDGE, HIPS FULLY OPEN PEOPLE!!

**VERY STRONG AT THE TOP, NICE SPLIT JERK FINISH!

TUESDAY. APRIL 19. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.STRENGTH

*BENCH 3-3-3-3-3

4.WOD
*FOR TIME COMPLETE:
400m Run
21 Over head squats #95
21 Box Jump 24"
400m Run
15 Over head squats #95
15 Box Jump 24"
400m Run
9 Over head squats #95
9 Box Jump 24"
 **Post total time to complete in comments.

**OVERHEAD ACTION GETS EVERYONE EXCITED!!

**WOD SAYS RUN NOT JOG!! LOL

MONDAY. APRIL 18. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL

*OVERHEAD SQUAT SET-UP AND EXECUTION

4.WOD

7 ROUNDS FOR TIME OF:
10 Ring Dips
10 Deadlifts 185 lbs
10 Pull-up (chest-to-bar)s
20 Double Unders
Post total time to complete in comments.

 **CFHQ OG EVA KNOCKING OUT SOME RING DIPS AND HSPU!!

**PROPER DEADLIFT FORM, SHOULDERS IN FRONT OF THE BAR, BACK ALIGNMENT MAINTAINED.

*HEATHER B LOOKING RIPPED AT LAST YEARS SECTIONALS, DOUBLE UNDERS!!

**PALEO IN VISUAL SUMMARY!!

FRIDAY. APRIL 15. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.STRENGTH

*OVERHEAD SQUAT SET-UP AND EXECUTION

4.WOD
"CF GAMES OPEN WOD 11.4"
*10 MIN AMRAP OF:
60 BAR FACING BURPEES
30 OVERHEAD SQUATS #120
10 MUSCLE UPS
*Post total rounds and or reps completed to comments.

THURSDAY. APRIL 13. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.STRENGTH

*SNATCH 3-3-3-3-3

4.WOD
*5 ROUNDS FOR TIME:
6 Sumo Deadlift High Pull #95
6 Burpees
6 Front Squat #95
6 KB Swing 1.5POOD
6 Hang Power Snatch #95
*Post total time to complete in comments.

 **SURE GIVE IT A SHOT!!

WEDNESDAY. APRIL 13. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.STRENGTH

*SNATCH 3-3-3-3-3

4.WOD
*6 RDs FOR TIME OF:
3 Power Clean #135
6 Ring Dips
9 Box Jumps 30"
12 Floor Wipers #115
*Post total time to complete in comments.

**NICE POWER CLEAN RECEIVING FORM, REALLY NICE. RECEIVING THE BAR IN AN ATHLETIC POSITION, KNEES OUT, ELBOWS HIGH, WEIGHT RACKED.

**MY NEMESIS, RING DIPS!!

**SOME FLOOR WIPER ACTION. WIPE THAT SHIT!!




**BRUCES LAST 3 ROUNDS!! VERY NICE.

**WATCH THIS!**CLICK HERE**

TUESDAY. APRIL 12. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL

*TURKISH GET-UP SET-UP AND EXECUTION

4.WOD *A.M.R.A.P 20 Minutes OF:
2 Turkish Get-up, Left Arms 1.5pod
2 Turkish Get-up, Right Arms 1.5pood
8 Kettlebell Swings
12 Walking Lunges
200 m Run
*Post total rounds completed and partials to comments.

*CHICKS DIG KETTLEBELLS.

*KEEP THAT CHEST UP, HIPS FORWARD, AND BIG STEPS PEOPLE.

*SPRINT THROUGH THOSE 200'S TODAY PEOPLE!! SPRINT... MEANS FAST (80-90% OF MAX SPEED)!!

MONDAY. APRIL 11. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.STRENGTH
*BENCH PRESS 3-3-3-3-3

4.WOD 
A) 10 Pull-ups on the minute for 10 minutes.
*REST 5 minutes.
B) 15 Wall Balls Unbroken (10 sets + 60 second rest after each set)
**Post notes to comments. Like if you had any broken sets, which ones. Broken sets must be completed.

**GET THOSE PULL-UPS UNBROKEN FELLAS!!

**SOME HEATED WALLBALL ACTION AT A RECENT THROWDOWN.

 **ENOUGH SAID!!

FRIDAY. APRIL 8. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL
*HEAVY SQAUT CLEAN

4.WOD 
*CF OPEN WOD 11.3
**5 MIN AMRAP OF: #165 SQUAT CLEAN & JERK"
          OR
**5 ROUNDS FOR TIME OF:
7 SQUAT CLEANS #95
14 TRUE PUSH UPS 
30M WALKING LUNGE 
*Post total time to complete in comments. 
**WOD 11.3 DEMO AND INSTRUCTIONS - CLICK HERE

**ABOVE - THE RANCH AT AROMAS CA. ORIGINAL SITE OF THE CF GAMES!!


 
 

THURSDAY. APRIL 7. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.STRENGTH
*BACK SQUAT 1-1-1-1-1 (FIND YOUR 1 REP MAX)

4.WOD 
"ANNIE"

50-40-30-20-10 FOR TIME OF:
Double-Unders
Sit-ups
*Post total time to complete in comments.

**VERY GOOD... NOW BOUNCE!!! JUST KIDDING. EXCELLENT DEEP BACK SQUAT RIGHT DER!

**DOPE!!