TUESDAY. MAY 31. 2011

1.STRETCH * MOBILITY WOD

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

3.STRENGTH
*Handstand Push-up Progression before or after workout.
*Handstand Position - Accumulate 3-5mins in a Handstand (Flip up against a wall)
**HSPU DEMO ON PROGRESSIONS.1
**HSPU DEMO ON PROGRESSIONS.2

4.WOD

*5 R4T:

20 Alternating Overhead Walking Lunges #45plate (10 each leg)
10 90degree rotational box jumps (right & left counts as one rep) 20" 

10 Supine Ring Pull Ups

*On lunge, back knee has to touch the ground to be counted.
*For rotational box jumps, start by facing the box, jump and rotate to the right 90 degrees landing on the box. Step down and jump again, this time rotating 90 degrees to the left landing on the box. One jump to the right and one to the left counts as one rep. Start and land in a good athletic position. 

*Post total time to complete in comments.

*O.H. WALKING LUNGE ACTION!

 *SUPINE RING ROWS.

*HANDSTAND PUSH-UPS/HOLD!!

MONDAY. MAY 30. 2011

1.STRETCH * MOBILITY WOD

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

3.STRENGTH
*POWER SNATCH  1-1-1-1-1-1-1

4.WOD
*AMRAP 12MINS OF:
Max Overhead Squat  #95
25 SitUps
*If you did not do Strength Component do 15MIN AMRAP. Post Total number of Overhead Squats completed and rounds. 

FRIDAY. MAY 27. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
*SPLIT JERK SET-UP AND EXECUTION
*DEMO HERE

4.WOD
*5 ROUNDS FOR TIME OF:
2 Wall Climb
30 Double Unders
Max Rep Clean Pulls #155 (DEMO HERE)
*Post total time to complete and clean pull reps for each round!

THURSDAY. MAY 26. 2011

1.STRETCH * MOBILITY WOD

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

3.STRENGTH
*BOX SQUATS 3-3-3-3-3
* DEMO HERE
* DEMO 2 HERE

4.WOD
*3 ROUNDS FOR TIME OF:
400 m Run
40 Air Squats
30 Sit-up
20 Ball Slams
10 Pull-Ups
Post total time to complete in comments.

**THATS SOME SERIOUS POWER!!

**

 **"HOTT CHICKS AND SPORTS THURSDAY!!

**DAMN, BEAT ME UP!!

WEDNESDAY. MAY 25. 2011

1.STRETCH * MOBILITY WOD

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

3.STRENGTH
*BOX SQUATS 3-3-3-3-3
* DEMO HERE

4.WOD
*3RDs FOR TIME OF:
*50 Double Unders
*50 Situps 
*50 Squats

 *Mmmm NICE SQUAT!!

TUESDAY. MAY 24. 2011

1.STRETCH * MOBILITY WOD

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

3.CORE
 *PLANK - ACCUMULATE 3MINS BEFORE OR AFTER WOD!!
 
4.WOD
*FOR TIME COMPLETE:
10 Power Clean #135
2 Burpee Box Jump 20"
9 Power Clean #135
30m Walking Lunge + Alternating Front Lateral Raise #20 MedBall
8 Power Clean #135
4 Burpee Box Jump 20"
7 Power Clean #135
30m Walking Lunge + Alternating Front Lateral Raise #20 MedBall
6Power Clean #135
6 Burpee Box Jump 20"
5 Power Cleans
30m Walking Lunge + Alternating Front Lateral Raise #20 MedBall
4 Power Cleans
8 Burpee Box Jumps 20"
3 Power Cleans #135
30m Walking Lunge + Alternating Front Lateral Raise #20 MedBall
2 Power Cleans #135
10 Burpee Box Jumps 20"
1 Power Clean #135
30m Walking Lunge + Alternating Front Lateral Raise #20 MedBall
*Post total time to complete in comments.

**DO NOT LET THE ARMS BEND EARLY FELLAS, "WHEN THE ARMS BEND, POWER ENDS" -COACH B.

**PULLS TO THE FULL SQUAT CLEAN. IN THE POWER CLEAN WE RECEIVE IN A STANDING POSITION, "SLIGHT" BEND IN KNEES IS ACCEPTABLE IN RECEIVING THE BAR.

MONDAY. MAY 23. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
 *L-HOLD (HANG OR SIT) - Before or after WOD accumulate 2 mins in an L.
 
4.WOD

*5 ROUNDS FOR TIME (R4T) OF:
6 Deadlifts #225
12 Ring Dips
200 m Run
Post total time to complete in comments.

 **DEADLIFTS @2010 CF GAMES!

 **RING WORK... WARM THOSE SHOULDERS UP!!

**L-HOLD. ACTUAL THIS IS A VERY ADVANCED V-HOLD!!

SATURDAY. MAY 21. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
*Single Arm Overhead Squat with Kettlebell or Dumbell. Set-up & Execution (utilize light weight, master form).
** DEMO HERE
 
4.WOD
"ESCAPE FROM JESUS"
 *FOR TIME COMPLETE:
30m Walking Lunge
30 Double Unders
30 Dumbell Hang Snatch #25Dumbbells
25 Double Unders
25 Pull Ups
20 Double Unders
20 Burpees
15 Double Unders
15 Front Squats #135
10 Double Unders
10 Alternating Turkish Get-Ups #25Dumbell
30m Walking Lunge
*Post total time to complete in comments.

**POWER SNATCH!!

FRIDAY. MAY 20. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
*Single Arm Overhead Squat with Kettlebell or Dumbell. Set-up & Execution (utilize light weight, master form).
** DEMO HERE
 
4.WOD
*3 ROUNDS FOR TIME OF:
Run 400m
15 Push Jerks #115
30 Double Unders
*Post total time to complete in comments.

 **AS THE MAN SPEALLER HERE DEMOS, MAKE SURE TO RECEIVE THE JERK IN AN ATHLETIC FORM, RECEIVE THE LOAD OVERHEAD FULLY LOCKED OUT, ABSORBING WITH ANKLES, KNEES AND HIP ANGLE. BACK SHOULD BE MAINTAINED STRONG AND ERECT THROUGHOUT THE MOVEMENT.

**SOME DU ACTION.

**SINGLE ARM KB OVERHEAD SQUAT. SO NICEEEEE.

**FRIDAY FUNNIES!! OBVIOUSLY THIS KID IS A NON-CROSSFITER! LOL

***OH YEAH!! JESUS IS COMING TOMORROW. CLICK HERE FOR A GOOD LAUGH AT CHRISTIAN DUMB ASSES, AND JESUS, IF YOU DO SHOW UP YOUR FUCKING DOING FRAN BEFORE YOU START WITH ALL THE BULLSHIT!! LOL.

THURSDAY. MAY 19. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
* 3-POSITION POWER CLEAN X 5 @ #95
*DEMO HERE
 
4.WOD

*21, 15, 9 OF:
Body Weight Bench Presses
Pull-ups
Post total time to complete in comments.

**HOLD UP**   
*Before you go, accumulate a total of 5mins in plank position. Use a stopwatch. At each fail stop the watch and re-start when back in plank position, until you've reached 5min mark. 
*DEMO HERE - MAKE SURE TO KEEP ELBOWS DIRECTLY POSITIONED UNDER SHOULDERS FOR THE CORRECT APPLICATION OF FORCE VIA GRAVITY. 

 **PULL-UPS WILL GET SPICY FOR THOSE STILL PROGRESSING, UTILIZE BANDS, ETC. TO REACH NUMBER OF RXd REPS. KEEP UP THE GOOD WORK FELLAS!!

**THURSDAY IS "HOT CHICKS AND SPORTS PIC DAY" FROM HERE FORWARD!!

WEDNESDAY. MAY 18. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
* 3-POSITION POWER CLEAN
*DEMO HERE
 
4.WOD
*AMRAP 12 MINS OF:
7 Body Weight Bench Press
200m Run @ minimum 70% max effort
*Post total rounds completed to comments.

**HOLD UP**   
*Before you go accumulate a total of 5mins in plank position. Use a stopwatch. At each fail stop the watch and re-start when back in plank position, until you've reached 5min mark. 
*DEMO HERE - MAKE SURE TO KEEP ELBOWS DIRECTLY POSITIONED UNDER SHOULDERS FOR THE CORRECT APPLICATION OF FORCE VIA GRAVITY. 

 **BENCH PRESS, DONT KNOW IF I WOULD BE CAPABLE OF BENCHING WITH SUCH A SPOTTER!! 

**RUN.

**PLANK.
 

TUESDAY. MAY 17. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
*BURPEE POWER SNATCH (Yeah I said Burpee Power Snatch), SET-UP AND EXECUTION.
**BURPEE POWER SNATCH DEMO HERE (Dont allow these to turn ugly, keep good form)
 
4.WOD
*15-12-9 OF:
Burpee Power Snatch #75
Box jump 30" (drop to 24" if needed)
Clapping Push ups (if not clapping, do true push ups, where hands come off floor at bottom)
Knees to Elbows
+ 36 Double Unders after each rep round.
*Post total time to complete in comments.

*POWER SNATCH PULLS ILLUSTRATED.

*PUSH-UP ACTION.

 

**DOUBLE UNDERS. LOOKS LIKE SOME GOOD FORM RIGHT THERE.

MONDAY. MAY 16. 2011

1.STRETCH * MOBILITY WOD

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

3.STRENGTH
*FRONT SQUAT 3-3-3-3-3
 
4.WOD
AMRAP 20 MIN OF:
5 Chest to bar Pull-ups
10 Wall balls  #20
15 Kettlebell Swings 1.5 pood
*Post total time to complete in comments.

**WALL BALLS!!

**KB WORK!!

SUNDAY. MAY 15. 2011

1.STRETCH * MOBILITY WOD

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

4 ROUNDS FOR TIME OF:
400m Run
15 Box Jump  24"
20 Push-ups
15 Floor wipers #115
Post total time to complete in comments.

**FLOOR WIPER ACTION.

**GHD SIT-UPS. LOOK FUN RIGHT!!

FRIDAY. MAY 13. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
*THRUSTER SETUP AND EXECUTION
 
4.WOD
5 ROUNDS FOR TIME OF:
15 Thrusters #95
15 Bar Facing Burpees
*Post total time to complete in comments.

**TOP OF THRUSTER!! LOCKED OUT OVER HEAD.

**BAR FACING BURPEE ACTION.

THURSDAY. MAY 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
*7 R4T (rounds for time) OF:
7 Deadlifts #225
30 Double Unders
7 Virtual Shovelings #45 (bar + #45plate)
*Post total time to complete in comments.

**IF YOU LIKE FOOD AND TRYING NEW PLACES TO EAT CLICK HERE

WEDNESDAY. MAY 11. 2011

1.STRETCH * MOBILITY WOD

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

 3.SKILL
*Deadlift 3-3-3-3-3
 
4.WOD
*10 ROUNDS FOR TIME OF:
5 Lateral Hops 20" Barrier
20m Sprint
*Rest exactly 60sec between rounds.
*Alternate starting sides every rounds.
*Start on the side of the box and perform a lateral jump over the 20 inch height landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard sprint.

**Lateral Hops in action!! CF Football.

**Sprints = Run fast (85-95% max speed)

**The Prowler Sled.

TUESDAY. JUNE 10. 2011

1.STRETCH * MOBILITY WOD

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

 3.SKILL
*OVER HEAD SQUAT SET UP AND EXECUTION.
 
4.WOD
*21-15-9 FOR TIME OF:
Overhead Squat #95
Burpees.
*Post total time to complete in comments.

**AWESOME OHS FORM!!

**BURPEE ACTION!!


**AS RXd.


**J's 15 & 9 ROUNDS!! REALLY GOOD STUFF BRO.

MONDAY. JUNE 9. 2011

1.STRETCH * MOBILITY WOD

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

 3.SKILL
*OVER HEAD SQUAT SET UP AND EXECUTION.
 
4.WOD
**"CINDY" AMRAP 20 MINS OF:
5 Pull Ups
10 Push Ups
15 Squats
Post total rounds and partials there of completed to comments.

*SOME PUSH UP OPTIONS!!

*ANOTHER OPTION, JUST WATCH YOUR TEETH ON THIS ONE!! LOL

FRIDAY. MAY 6. 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
COACH ON SNATCH JUMP LAND
COACH ON 3RD PULL OF SNATCH

4.WOD 
*POWER SNATCH   3-3-2-2-1-1-1
**Warm up well, work up to your 3 rep, 2 rep, and 1 rep max. Post loads to comments.

YO HOLD UP THAT WASNT SHIT
**2 MINS MAX DOUBLE UNDERS!!

*CF ELITE TANYA W AT ABOUT THE SECOND PULL PHASE OF THE SNATCH... THATS AN IMPRESSIVE #135!!

THURSDAY. MAY 5. 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
COACH ON SNATCH JUMP LAND
COACH ON 3RD PULL OF SNATCH
 
4.WOD 

* "ESCAPE FROM MEXICO" (IN HONOR OF CINCO DE MAYO)
**5 RDS FOR TIME OF:
1 WALL CLIMB
2 SQUAT CLEANS #135
3 PUSH JERKS #135
4 BAR FACING BURPEES (OVER AND BACK = ONE)
5 BOX OBSTACLE (OVER THE 12" ON TO THE 20" ON TO THE 24")
100m Sprint with #20 Med Ball
*Post total time to complete in comments. If you have the time work the Power Snatch before or after WOD.
DEMOS
SPEALER KNOCKING OUT WALL CLIMB WOD

**THIS IS WHAT CROSSFITTERS IN MEXICO DO IN BARS WHEN THEY'VE HAD TO MANY... FUCKEN PULL UPS!! LOL

**THE CURRENT MISS MEXICO... FOR YOUR VIEWING PLEASURE!!

WEDNESDAY. MAY 6. 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
COACH ON SNATCH JUMP LAND
COACH ON 3RD PULL OF SNATCH
 
4.WOD 
* 4 ROUNDS FOR TIME OF:
10 KB Snatch Right Arm 1.5pood (#53)
10 Pistols Left Leg + #10 load (plate, medball, vest, etc...)
10 KB Snatch Left Arm 1.5pood (#53)
10 Pistols Right Leg + #10 load (plate, medball, vest, etc...)
40 Double Unders
**Post total time to complete in comments.

DEMOS
KETTLEBELL SNATCH MADE EASY
THE KB SNATCH TECHNIQUE IN ACTION - SHE KILLS IT!!
PISTOL SQAUT

TUESDAY. MAY 3. 2011

1.STRETCH * MOBILITY WOD

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

3.WOD
**AMRAP 15 MINS OF:
7 Kettlebell Swings 2pood (#70)
14 Sit-Ups
7 Burpee Box Jump 20"
*Post total number of rounds and partials there of to comments. 

**SNATCH!!

**BUTTERFLY SIT-UPS, AN OPTION!

 **PICKED UP MY NEW NIKE KOBE VI... BIG UPS TO THE SWEAT SHOP THEY CAME FROM!! LOL

MONDAY. MAY 2. 2011

1.STRETCH * MOBILITY WOD

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

3.WOD
**FOR TIME COMPLETE:
30 Double Unders
21 Deadlift #225
21 Knees 2 Elbows
30 Double Unders
15 Deadlift #225
15 Knees 2 Elbows30 Double Unders
12 Deadlift #225
12 Knees 2 Elbows
30 Double Unders
9 Deadlift #225
9 Knees 2 Elbows
30 Double Unders
*Post total time to complete in comments.

**WE NEED A TIRE!!