The WOD - TUES, 01MAY12

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St.Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.





Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:

WOD:

"Lumberjack 20"
• 20 Deadlifts (275lbs)
  
• Run 400m
  
• 20 KB swings (2pood)
  
• Run 400m
  
• 20 Overhead Squats (115lbs)
  
• Run 400m
  
• 20 Burpees
  
• Run 400m
  
• 20 Pullups (Chest to Bar)
  
• Run 400m
  
• 20 Box jumps (24")
  
• Run 400m
  
• 20 DB Squat Cleans (45lbs each)
  
• Run 400m
  
  

Post load/time or rounds to comments.

The WOD - MON,30APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 2X3 @ 85% & 3X3 @ 90% 1RM
Followed By:

Strength:
Front Squat, 2X3 @ 85% & 3X3 @ 90% 1RM
Followed by:

WOD:
12 Min AMRAP:

Advanced
• Sprint 150M
  
• 15x Med Ball Clean (20/15#)
  
• 15x Chest to deck push up
  
  
  
  Rx
  
• Sprint 100M
  
• 10x Med Ball Clean (20/15#)
  
• 10x Chest to deck push up
  
  
  
  Intermediate
  
• Sprint 100M
  
• 8x Med Ball Clean (20/15#)
  
• 8x Chest to deck push up
  
  
  
  Novice
  
• Sprint 50M
  
• 8x Med Ball Clean (20/15#)
  
• 8x Push up
  
  
  

Post time, rounds or load to comments

CHALLENGE WOD!!

CHALLENGE WOD!!!- 30APR- 4MAY12

The Bell from Hell!!

For Time:

• 53x KB swing (1.5/1 pood)
  
• 53x KB sumo deadlift high-pull
  
• 53x KB snatch
  
• 53x KB Front Squat
  
  

Post load/time or rounds to comments.

LADIES NIGHT!!!

This is a heads up to everyone, but in particular the female athletes at Razor's Edge...LADIES NIGHT!!! It's on... Thur May 10, the gym will close to the guys after the 4:15PM class is over, and be open only to the women for a 5:30-6:30 pm WOD...You guessed it NASTY GIRLS. Afterward, all are encouraged to make their way to The Liesure Club... http://www.facebook.com/​theleisureclub and enjoy an evening of good food, spirits, coffee and live music. A sign up roster will be at the gym.

NEW GYM TSHIRTS!!!

Be the first to own the new REF-CP shirt! This week only only available for $15! After this Friday... the regular price of $20.

REST DAY

REST DAY - SUN, 29APR12

The WOD - FRI, 27APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Push Jerk, 3X5, 75-80-85% 1RM
Followed By:

Strength:
Back Squat, 3X5, 75-80-85% 1RM
Followed by:

WOD:
Up n Over!
3 Rounds For Time:

Advanced
• 30x Wall ball (20/15#)
  
• 30x Power snatch (75/55#)
  
  
  
  Rx
  
• 25x Wall ball (20/15#)
  
• 25x Power snatch (75/55#)
  
  
  
  Intermediate
  
• 20x Wall ball (20/15#)
  
• 20x Power snatch (65/45#)
  
  
  
  Novice
  
• 15x Wall ball (20/15#)
  
• 15x Power snatch (65/45#)
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 26APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:

SKILLS:

Muscle-Up, 3X5

Shoot Through, 3X5

Followed by:


WOD:

Climb This!
For Time:
Advanced* BUY-IN 25x Squats
• 10x HSPU
  
• 20x Pull-ups
  
• 30x Thruster (35# DB or 1pood KBs)
  
• 40x KB swings (1.5/1 pood)
  
• 50x Push press (45/30# BB)
  *vest
  
  
  
  Rx
  BUY-IN 25x Squats
  
• 10x HSPU
  
• 20x Pull-ups
  
• 30x Thruster (35# DB or 1pood KBs)
  
• 40x KB swings (1.5/1 pood)
  
• 50x Push press (45/30# BB)
  
  
  
  Intermediate
  BUY-IN 20x Squats
  
• 10x Padded HSPU
  
• 20x Banded Pull-ups
  
• 30x Thruster (25# DB or 12 Kg KBs)
  
• 40x KB swings (1 pood/12 kg)
  
• 50x Push press (45/30# BB)
  
  
  
  Novice
  BUY-IN 20x Squats
  
• 10x Banded HSPU
  
• 20x Banded Pull-ups
  
• 30x Thruster (20# DB or 20# KBs)
  
• 40x KB swings (12 kg/20#)
  
• 50x Push press (45/30# BB)
  
  

Post load/time or rounds to comments.

The WOD - WED, 25APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 3X5, 75-80-85% 1RM
Followed By:

Strength:
Deadlift, 3X5, 75-80-85% 1RM
Followed by:

WOD:
:
3 Rounds For Time:

Advanced
• 15x Chest to bar pull-ups
  
• 15x Front squat (185#/130#)
  
• 15x Burpees
  
  
  
  Rx
  
• 10x Chest to bar pull-ups
  
• 10x Front squat (165#/115#)
  
• 10x Burpees
  
  
  
  Intermediate
  
• 10x Pull-ups
  
• 10x Front squat (135#/95#)
  
• 10x Burpees
  
  
  
  Novice
  
• 10x Banded Pull-ups
  
• 10x Front squat (95#/65#)
  
• 10x Burpees
  
  
  

Post time, rounds or load to comments

The WOD - TUES, 24APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:

SKILLS:

Sotts Press, 3X5, bar +/- 10#plates

L Pull-up, 3X6

Followed by:


WOD:

Walk This Way!
3 rounds for time:
Advanced
• 75x Double Unders
  
• 30x GHD sit-ups
  
• 50M Crab Walk
  
  
  
  Rx
  
• 50x Double Unders
  
• 20x GHD sit-ups
  
• 20M Crab Walk
  
  
  
  Intermediate
  
• 40x Double Unders (120 singles)
  
• 20x AbMat sit-ups
  
• 20M Crab Walk
  
  
  
  Novice
  
• 25x Double Unders (75 singles)
  
• 20x AbMat sit-ups
  
• 10M Crab Walk
  
  

Post load/time or rounds to comments.

CHALLENGE WOD!!

CHALLENGE WOD!!!- 23-27APR12

5 fingers of death!!

10 rounds, 10-9-8-7-6-5-4-3-2-1x reps:

• Thruster (135#/95#)
  
• Deadlift (275#/155#)
  
• Burpee pull-ups
  
• Wall ball (20#/14#)
  
• Bench press (bw)
  
  

Post load/time or rounds to comments.

The WOD - MON, 23APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean and Jerk, 3X5, 75-80-85% 1RM
Followed By:

Strength:
Overhead Squat, 3X5, 75-80-85% 1RM
Followed by:

WOD:
:
For Time:
Intervals

Advanced
• Run 8x200m...Rest 45 seconds between intervals*
  *Vest
  
  
  
  Rx
  
• Run 8x200m...Rest 45 seconds between intervals
  
  
  

Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 22APR12

The WOD - FRI, 20APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean Pulls, 2X3 @ 80% & Power Snatch 3X3 @ 85% 1RM Followed By: Followed by: WOD: DIANE 21-15-9 rep rounds for time: Advanced*

Deadlift, 250/175#

Handstand Push up
*Body Armor

Rx

Deadlift, 225/155#

Handstand Push up

Intermediate

Deadlift, 185/120#

Handstand Push up, Bands/Pads

Novice

Deadlift, 155/95#

Handstand Push up

Followed By:

Skill:
Hollow Rock 3 X 10 sec

Post time or rounds to comments.

The WOD - THUR, 19APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:

WOD:

Scylla and Charybdis
For time:
Advanced
• Row/Run 500m
  
• 50x Pull-ups
  
• Row/Run 500m
  
• 50M Bear crawl
  
• Row/Run 500m
  
• 50x Burpees
  
• Row/Run 500m
  
• 50x Thrusters 65/45#
  
• Row/Run 500m
  
  
  
  Rx
  
• Row/Run 400m
  
• 50x Jumping Pull-ups
  
• Row/Run 400m
  
• 50M Bear crawl
  
• Row/Run 400m
  
• 50x Burpees
  
• Row/Run 400m
  
• 50x Thrusters 45/30#
  
• Row/Run 400m
  
  
  
  Intermediate
  
• Row/Run 400m
  
• 40x Jumping Pull-ups
  
• Row/Run 400m
  
• 40M Bear crawl
  
• Row/Run 400m
  
• 40x Burpees
  
• Row/Run 400m
  
• 40x Thrusters 45/30#
  
• Row/Run 400m
  
  
  
  Novice
  
• Row/Run 200m
  
• 30x Jumping Pull-ups
  
• Row/Run 200m
  
• 30M Bear crawl
  
• Row/Run 200m
  
• 30x Burpees
  
• Row/Run 200m
  
• 30x Thrusters 45/30#
  
• Row/Run 200m
  
  

Post load/time or rounds to comments.

The WOD - WED, 18APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Snatch, 2X3 @ 80% & Power Snatch 3X3 @ 85% 1RM Followed By: Strength: Front Squat, 2X3 @ 80% & 3X3 @ 85% 1RM Followed by: WOD: : For Time:

Advanced 2 Rounds For Time:
• Row/Run 1000m
  
• 100x AbMat Sit Ups
  
• 10x Snatch (115/80#)
  
  
  
  Rx
  
• Row/Run 1000m
  
• 100x AbMat Sit Ups
  
• 10x Snatch (115/80#)
  
  
  
  Intermediate
  
• Row/Run 800m
  
• 75x AbMat Sit Ups
  
• 10x Snatch (95/65#)
  
  
  
  Novice
  
• Row/Run 500m
  
• 50x AbMat Sit Ups
  
• 10x Snatch (65/45#)
  
  

Post time, rounds or load to comments

The WOD - TUES, 17APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:

Skills Work:
Snatch Grip Deadlift,3 X 5, 65% 1 RM Pistol, 3 x 5 per leg Followed by:

WOD:

DIG DEEP!
10-9-8-7-6-5-4-3-2-1 Rep Rnds for time:
Advanced
• Manmakers, 40/30#
  
• Run, 200M
  
  
  
  Rx
  
• Manmakers, 30/20#
  
• Run, 100M
  
  
  
  Intermediate
  
• Manmakers, 20/15#
  
• Run, 100M
  
  
  
  Novice
  
• Manmakers(no dumbells)
  
• Run, 100M
  
  

Post load/time or rounds to comments.

The WOD - MON, 16APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean and Jerk, 2X3 @ 80% & 3X3 @ 85% 1RM
Followed By:

Strength:
Back Squat, 2X3 @ 80% & 3X3 @ 85% 1RM
Followed by:

WOD:
Running of The Bulls:
4 Rounds For Time:

Advanced
• Run or Row, 500M
  
• Ring Push ups, 25 reps
  
• KBS, 2/1.5 pood, 15 reps
  
  
  
  Rx
  
• Run or Row, 400M
  
• Ring Push ups, 20 reps
  
• KBS, 1.5 / 1 pood, 15 reps
  
  
  
  Intermediate
  
• Run or Row, 400M
  
• Ring Push ups, 15 reps
  
• KBS, 1 pood/12kg, 10 reps
  
  
  
  Novice
  
• Run or Row, 200M
  
• Push ups, 10 reps
  
• KBS, 1 pood/12kg, 8 reps
  
  

Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 15APR12

The WOD - FRI, 13APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Jerk 3X5, 70-75-80% 1RM
Followed By:

Strength:
Front Squat 3X5, 70-75-80% 1RM
Followed by:

WOD:
Sucker Punch:
21-15-9x Rep Rounds For Time:

Advanced*
• Ring Dips
  
• Dumbbell Hang squat cleans, 30/20#
  
• Backward lunge steps
  
  
  *VEST
  
  
  
  Rx
  
• Ring Dips
  
• Dumbbell Hang squat cleans, 30/20#
  
• Backward lunge steps
  
  
  
  Intermediate
  
• Banded Ring Dips
  
• Dumbbell Hang squat cleans, 20/15#
  
• Backward lunge steps
  
  
  
  Novice
  
• Jumping Ring Dips
  
• Dumbbell Hang squat cleans, 20/15#
  
• Backward lunge steps
  
  

Post time, rounds or load to comments

The WOD - THUR, 12APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed by: Skills Work: Handstands 5x15 sec hold Followed by: WOD:

Blue Collar Guy 1-2-3-4-5-6-7-8-9-10 Rep Rounds For Time: Advanced
• KBS Burpees, 1.5/1 pood
  
• Sledgehammer strike, 10/6#
  
• 200M Run with Sandbag
  
  Rx
  
• Burpees
  
• Sledgehammer strike, 10/6#
  
• 100M Run with Sandbag
  
  
  

Post load/time or rounds to comments.

The WOD - WED, 11APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean,3x5 @ 70-75-80% Followed By: Strength: Shoulder Press,3x5 @ 70-75-80% Followed By: Tabata This! Rx

KBS, 1.5/1 pood

AbMat Situp

WallBall Shots, 20/15#


Intermediate

KBS, 1 pood/12kg

WallBall Shots, 15/12#


Novice

KBS, 12kg/20#


Post load/time or rounds to comments.

The WOD - TUES, 10APR12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed by: Skills Work: L- Sit 1X15 sec hold for 5 min Followed by: WOD:

HUNTING HUMANS For Time: Advanced
• 10x Thrusters (115/80#)
  
• 20x Pull-ups
  
• 30x Deadlifts (115/80#)
  
• 40x Push-ups
  
• 50x MedBall Cleans(20/15#)
  
• 40x Push-ups
  
• 30x Deadlifts (115/80#)
  
• 20x Pull-ups
  
• 10x Thrusters (115/80#)
  
  
  
  Rx
  
• 10x Thrusters (95/65#)
  
• 20x Pull-ups
  
• 30x Deadlifts (95/65#)
  
• 40x Push-ups
  
• 50x MedBall Cleans(20/15#)
  
• 40x Push-ups
  
• 30x Deadlifts (95/65#)
  
• 20x Pull-ups
  
• 10x Thrusters (95/65#)
  
  
  
  Intermediate
  
• 10x Thrusters (75/55#)
  
• 20x Banded Pull-ups
  
• 30x Deadlifts (75/55#)
  
• 30x Push-ups
  
• 40x MedBall Cleans(20/15#)
  
• 30x Push-ups
  
• 30x Deadlifts (75/55#)
  
• 20x Banded Pull-ups
  
• 10x Thrusters (75/55#)
  
  
  
  Novice
  
• 10x Thrusters (55/30#)
  
• 20x Jumping Pull-ups
  
• 30x Deadlifts (55/30#)
  
• 30x Push-ups
  
• 40x MedBall Cleans(20/15#)
  
• 30x Push-ups
  
• 30x Deadlifts (55/30#)
  
• 20x Jumping Pull-ups
  
• 10x Thrusters (55/30#)
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 09APR12

Warmup:




The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
COREY
Rx

Buy-in

• Double Unders, 25 reps
  
  
  30 reps this sequence:
  
• Snatch, 95/65 #
  
• Overhead Squat, 95/65#
  
• Clean, 95/65#
  
• Thruster, 95/65#
  
  Cash-Out
  
  Burpees, 25 reps
  
  Intermediate
  
• Singles 75 reps
  
• 75/55#
  
  
  Novice
  
• Singles 75 reps
  
• 65/45#
  
  Post load/time or rounds to comments.
  
  

The WOD - FRI, 06APRIL12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: GOLGOTHA 14 Rounds for time:

• Deadlifts, 75/55#, 10reps
  
• Cleans, 75/55#, 10reps
  
• Push Press, 75/55#, 10reps
  
• 50M of walking with barbell on back for Rounds 1,2,4,5,6,8,10,11,12,13,14
  
• Turkish Get Ups 1.5 Pood for Rounds 3,7,9
  

The WOD represents 14 stations of the Cross with the three time Jesus fell to the ground. Post time to comments.