FRIDAY. JUNE 24. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)


3.SKILL
* 3-POSITION CLEAN 3-3-3-3-3 (USE #75)
*DEMO HERE (EACH 3POSITION CLEAN IS 1 REP - *3 REPS PER SET)

4.WOD
For Time:
10 Deadlifts #225
20 Barbell Single Arm Snatch (alternate hands ea rep)
10 Deadlifts #225
20 Ring Dips
10 Deadlifts #225
20 Pull-ups
10 Deadlifts #225
20 Barbell Single Arm Snatch (alternate hands ea rep)
10 Deadlifts #225
*Post total time to complete in comments.

**COACH BURGENERS JUNK YARD PARTNER WARM-UP IN ACTION!!

                                                        ***FRIDAY FUNNIES***

 

                                                      LOLOLOLOLOLOLOLOLOL

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)


3.SKILL
* 3-POSITION CLEAN 3-3-3-3-3 (USE #75)
*DEMO HERE (EACH 3POSITION CLEAN IS 1 REP - *3 REPS PER SET)

4.WOD
*3 R4T:
50 Double Unders
50 Ring Push Ups
*Post total time to complete in comments.

**TODAY I READ THIS - THE BULGARIAN MONSTER METHOD


***HOT CHICKS AND SPORTS THURSDAY***

 

**HEY MUD RUNNING IS A SPORT. LOL. J/K LOOK @ THOSE TITTIES!! OH YEAH.

WEDNESDAY. JUNE 22. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.CORE
*PLANKS - ACCUMULATE 3 MINS IN A PLANK.


4.WOD
*5 ROUNDS FOR TIME OF:
10 KB Swings 2pood
10 Burpees
200m Sprint

5. WAIT THE F**K UP
*Max Sit-Ups 2 mins.
**Post total time to complete WOD in comments and number of sit-ups!

 **2010 CF GAMES. CHIPPER WOD!!

TUESDAY. JUNE 21. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.SKILL
*L-HANG 3mins total.
*DEMO HERE

4.WOD
*A) SPLIT JERK(1RM) / DOUBLE UNDER COUPLET
-Set timer for 5 minutes. Every minute on the minute complete 30 sec max DU then the remainding 30 sec is  utilized for completing a two 1RM Split Jerks (one each left foot forward and right foot forward) . Post total number of double unders completed and load used for Split Jerk.
*B) OHS (overhead squat) / SDHP (sumo deadlift high pull)  Ladder 1-7-1 @ #95
**Post numbers for (A) and total time to complete for (B).

**L-HOLD, VARIATION TO THE HANG.

**SPLIT JERK. CATCH FULLY LOCKED OUT OVERHEAD. SHOULD BE NO BEND IN ELBOWS. FRONT SHIN IS COMPLETELY VERTICAL WITH BACK KNEE SLIGHTLY BENT.

**DOUBLE UNDERS. MASTER THEM!!

**CF O.G. ANNIE SAKIMOTO KILLING SOME OVERHEAD SQUATS. NICE!!

MONDAY. JUNE 20. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.STREGNTH
*BACK SQUAT  3-3-3-3-3

4.WOD
*10-9-8...3-2-1 FOR TIME OF:
Power Clean 75% B.W.(Body Weight) or sub load for 75%1RM (1 REP MAX)
Pull Ups
*Post total time to complete in comments and loads for back squats.

** POWER CLEAN RACK.

**PULL-UP VARIATION!! DAMN.

FRIDAY. JUNE 17. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.SKILL
*Split Jerk Set-up and Ececution
*DEMO HERE 
*CUES TO CONSIDER AND MEET

4.WOD
*FOR TIME COMPLETE THE FOLLOWING: 
50 Push-ups (TRUE)
50 Alternating Single Leg Squat off Box 20" (1rep right 1 rep left =1 rep)
5 Suicides (SPRINT >70% max speed)
50 Push-ups (TRUE)
50 Alternating Single Leg Squat off Box 20" (1rep right 1 rep left =1 rep)
*Post total time to complete in comments.

**SPRINTS GENERATE A HUGE NEUROENDOCRINE RESPONSE. PUSH IT!!

**PUSH-UP DEMO AT A CF CERT!

**FRIDAY FUNNIES**

** ON THE FLOOR LMFAO!!

**HEY ITS TRUE!!! LOLOLOLOLOL

THURSDAY. JUNE 16. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.STRENGTH
*Turkish Get-up 1-1-1-1-1

4.WOD

*10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups - Chest To Bar
Push Jerk #95
Sit-ups
*Post total time to complete in comments.

**HOT CHICKS AND SPORTS THURSDAY**

**STRETCH THOROUGHLY!!

**KETTLE BELL PR**


**BARBELL PR**

WEDNESDAY. JUNE 15. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.STRENGTH
*DEADLIFT 1-1-1-1-1

4.WOD
*4 ROUNDS FOR TIME (R4T):
20 Kettlebell Swings 1.5Pood (#53)
25 m Walking Overhead Lunge (#25) *UP & BACK @ BAFKNMAN BOX
10 Burpees
*Post total time to complete in comments. **COMPARE TO 1/25/11 CLICK HERE (Post Progress)**

 **THAT'S THE FACE OF DETERMINATION RIGHT DER!!

**WALKING LUNGE BEACH ACTION

TUESDAY. JUNE 14. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
*L-HOLD - Before or after workout accumulate 2mins in an L-Position (hang or hold).

4.WOD
*FOR TIME COMPLETE:
800m Run
25 Burpees
25 Box Jumps 24"
400m Run
25 Box Jumps 24"
25 Burpees
800m Run
*Post total time to complete in comments.

**THUROUGHBRED

 *NOBODY FAILS A BURPEE. GET DOWN, GET UP!!

**COOL PIC !!

MONDAY. JUNE 13. 2011

1.STRETCH * MOBILITY WOD

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

3.STRENGTH
*WEIGHTED PULL-UPS  2-2-2-2-2

4.WOD
*15-12-9 0F:
Power Snatch #95
Ring Dips
Double Unders (REPS X 2, 30/24/18)
*Post total time to complete in comments.

 **PULL-UPS...CHIN OVER BAR!!

**POWER SNATCH.

**DIPS ON BARS!!

FRIDAY. JUNE 10. 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 in a plank position with minimal amount of rest. Track # of breaks.


4.WOD
*FOR TIME COMPLETE:
1 Suicide
10 Box Jumps 30"
1 Suicide
9 Box Jumps
2 Suicides
8 Box Jumps
2 Suicides
7 Box Jumps
3 Suicides
6 Box Jumps
3 Suicides
5 Box Jumps
4 Suicides
4 Box Jumps
4 Suicides
3 Box Jumps
5 Suicides
2 Box Jumps
5 Suicides
1 Box Jump
**Post total time to complete in comments.

**MAX HEIGHT BOX JUMPS!!

**FRIDAY FUNNIESSSSSSS....

**USE THE STAIRS FUCKEN LAZY ASSES YOUR GOING TO THE GYM!! LOL

**ENOUGH SAID!!

**BAFKNMAN... FILLING HOLES IN SOULS SINCE 81'

THURSDAY. JUNE 9. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.SKILL
*SNATCH BALANCE  (BARBELL ONLY) SET-UP AND EXECUTION
*DEMO / INSTRUCTION HERE **WATCH**
*DEMO / INSTRUCTION HERE **ALSO WATCH**

4.WOD
A. SNATCH BALANCE 3-3-2-2-2-1-1-1 (WARM UP TO 3 REP MAX THEN 2 & 1 REP MAX).
B. 3MIN AS MANY REPS AS POSSIBLE DOUBLE-UNDERS.
*Post total time to complete in comments.

**DOUBLE UNDER ACTION!

**YES ITS HOT CHICKS AND SPORT THURSDAY AGAIN....

WEDNESDAY. JUNE 8. 2011

1.STRETCH * MOBILITY WOD

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

3.SKILL
*SNATCH BALANCE 3-3-3-3-3 (BARBELL ONLY) SET-UP AND EXECUTION
*DEMO / INSTRUCTION HERE **WATCH**

4.WOD
*AMRAP 20 MINS OF:
4 Squat Cleans #135
8 Lateral Hops Over Barrier 18" (over and back = 1rep) **Clutch load for added difficulty and post load.
12 Knees 2 Elbow
**Post total time to complete in comments.

 **IN THE SQUAT CLEAN RECEIVE THE BAR AND RIDE IT DOWN TO A FULL SQUAT.

**SQUAT CLEAN SHOWN AT FULL DEPTH, ELBOWS HIGH, LOAD OVER CENTER OF MASS (BALANCED).

TUESDAY. JUNE 7. 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 - HANDSTAND HOLDS 30sec X 5sets (Flip up against a wall)
**HSPU DEMO ON PROGRESSIONS.1
**HSPU DEMO ON PROGRESSIONS.2

4.WOD
*3 ROUNDS FOR TIME OF:
10 Deadlift #275
50 Double Unders
*Post total time to complete in comments.

**HANDSTAND PROGRESSIONS!!

**PROPER DEADLIFT SET-UP!

**DU ACTION.

MONDAY. JUNE 6. 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 in a plank position with minimal amount of rest. Track # of breaks.


4.WOD
*FOR TIME COMPLETE:
100 WALLBALLS
+ each time you break you must complete 5 KB.Swings (2pood) / 5 Burpees!
**Post total time to complete and number of breaks.

**WALL BALLSSSS

**BIG SWINGSSSS

FRIDAY. JUNE 3. 2011

1.STRETCH * MOBILITY WOD

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

3.STRENGTH
*TURKISH GET-UP 2-2-2-2-2

4.WOD
*5 R4T OF:
Run 400m
A.M.Reps.A.P Shoulder Press #65
*Post total time to complete in comments and number of reps per round.

**TURKISH GET-THE-FUCK-UPS

**FRIDAY FUNNIES!! NICE PUPPIES... EAT THAT DAMN PIGGIE!

**CANT STOP LAUGHING....

THURSDAY. JUNE 2. 2011

1.STRETCH * MOBILITY WOD

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

3.STRENGTH
*PUSH JERK 2-2-2-2-2

4.WOD
*10 R4T OF:
40 yard sprints
*The focus is to run at max speed for all 10 sprints.
*Rest 30-45 seconds between sprints.
*Run at 90-100% effort on all sprints.
Post fastest time to comments!

 **THURSDAY - HOTT CHICKS AND SPORTS DAY!!!

**WORK THAT BAR GIRL!

**SPRINT...SPRINT!!

WEDNESDAY. JUNE 1. 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)

4.WOD
*For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
**Post time to complete in comments.If your still progressing on pull-ups complete the following scaled version with assistance:

*FOR TIME (SCALED):

30 Pull-ups

10 Burpees

20 Pull-ups 

20 Burpees

10 Pull-ups

30 Burpees
**Post total time to complete in comments.

*PULL-UP ACTION.

*BUCK FURPEES!! LOL