The WOD - SAT, 30JUNE12

Suck Sandwich
For Time:

• Run OR Row 1000m
  
• 50x Pull-ups
  
• 50x Squats
  
• 50x Box Jumps, 24"
  
• 50x GHD Sit-ups
  
• 50x GHD Back Extensions
  
• Run OR Row 1000m
  

Post load/time or rounds to comments.

The WOD - FRI, 29JUNE12

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 Pulls, 5X3 @ 150-130-120-100-95% 1RM
Followed by:
Clean Pulls, 5X3 @ 150-130-120-100-95% 1RM
Followed by:
KB Avalanche
Every minute on the minute perform a KB swing. Minute 1=1 swing / minute 10=10 swings. Continue till the required # of reps cannot be performed in the minute.

Advanced
• Kettlebell Swing, 2/1.5 Pood
  
  Rx
  
• Kettlebell Swing, 1.5/1 Pood
  
  Intermediate
  
• Kettlebell Swing, 1 Pood
  
  Novice
  
• Kettlebell Swing, 12KG
  
  

Post time, rounds or load to comments

The WOD - THUR, 28JUNE12

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: SKILL

HSPU with Paralette 5 per min for 5 min

Followed By:


WOD

BALLS DEEP!!

Four Rounds For Time:

Advanced*
• MedBall Deadlift,20/15#, 10 reps
  
• MedBall Clean,20/15#, 20 reps
  
• MedBall Walking Lunge,20/15#, 30 reps
  
• Run 500M w/Med Ball
  *Body armor
  
  
  
  
  
  Rx
  
• MedBall Deadlift,20/15#, 10 reps
  
• MedBall Clean,20/15#, 20 reps
  
• MedBall Walking Lunge,20/15#, 30 reps
  
• Run 500M w/Med Ball
  
  
  
  
  Intermediate
  
• MedBall Deadlift,15/12#, 10 reps
  
• MedBall Clean,15/12#, 20 reps
  
• MedBall Walking Lunge,15/12#, 30 reps
  
• Run 400M w/Med Ball
  
  
  
  
  
  Novice
  
• MedBall Deadlift,15/12#, 5 reps
  
• MedBall Clean,15/12#, 15 reps
  
• MedBall Walking Lunge,15/12#, 20 reps
  
• Run 200M w/Med Ball
  
  
  
  
  

Post load/time or rounds to comments.

The WOD - WED, 27JUNE12

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 & Jerk, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: Strength: Bench Press, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: AMRAP 12 Min:

Advanced
• Double Unders, 20 reps
  
• Turkish Get Up, 2/1.5 pood, 2 reps per hand
  
• 30' Standing Broad Jump
  
  
  Rx
  
• Double Unders, 15 reps
  
• Turkish Get Up, 1.5/1 pood, 2 reps per hand
  
• 20' Standing Broad Jump
  
  
  Intermediate
  
• Double Unders, 10 reps
  
• Turkish Get Up, 1 pood/12kg, 2 reps per hand
  
• 12' Standing Broad Jump
  
  
  Novice
  
• Singles, 20 reps
  
• Turkish Get Up, 12kg/20#, 2 reps per hand
  
• 12' Standing Broad Jump
  
  
  
  
  

Post time, rounds or load to comments

The WOD - TUES, 26JUNE12

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: SKILLS

L Sit 4X10 sec hold

Sotts Press 3X5 reps


Followed By:


WOD

For F*** Sake!!

1-2-3-4-5-6-7-8-9-10 Rep Rounds Of:

Advanced
• Deadlift 1.5 times BW
  
• Ring Dips
  
• T2B
  
• Run 100M
  
  
  
  
  Rx
  
• Deadlift BW
  
• Ring Dips
  
• KTE
  
• Run 100M
  
  
  
  Intermediate
  
• Deadlift .75 BW
  
• Banded Ring Dips
  
• KTC
  
• Run 100M
  
  
  
  Novice
  
• Deadlift .5 BW
  
• Jumping Ring Dips
  
• Leg Lifts
  
• Run 100M
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 25JUN12

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, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: Strength: Shoulder Press, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: RANGER BUDDY: Buddy Team WOD - 4 Rounds For Time & Total Reps:

Rx
• Both Athletes Perform 8 bodyweight Back Squats with their buddy's weight
  
• Athlete #1 Runs 500M
  
• Athlete #2 performs as many rounds as possible of the following while Athlete #1 runs:
  
  • 4 Burpees
    
  • 3 KB Snatches Per Hand, 1 pood/12kg
    
  • 8 Med Ball Cleans, 20/15#
    

ATHLETES WILL ALTERNATE TASKS EACH ROUND





Post time, rounds or load to comments

CHALLENGE WOD!!

CHALLENGE WOD!!!- 25-30 JUNE12

The Furious

As Many Reps As Possible with a 60 minute time limit:

Bar load is 75/55#:

• 100x Back squats
  
• 90x Power cleans
  
• 80x Front squat
  
• 70x Sumo deadlift high pull
  
• 60x Deadlift
  
• 50x Thrusters
  
• 40x Hang power cleans
  
• 30x Jerks
  
• 20x Power snatch
  
• 10x Overhead squat
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 24JUNE12

You Are Beautiful
By Jon Gilson

" If I were feeling a little more lawless, I'd gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match.  I'd throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon.  I'd add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.

I'd take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.  

Beautiful women are strong and powerful.  They are athletes, capable of every feat under the sun.  They have muscles, borne of hard work and sweat.  They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale."

---

---

---

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The WOD - SAT, 23JUNE12

A Bear named Cindy
5 Rounds For Time Of:

• 7 Reps of The Bear Complex
  
• 1 round of Cindy
  
  

The Bear Complex 7 reps per round of the following sequence:

• Power Clean
  
• Front Squat
  
• Push Press
  
• Back Squat
  
• Push Press
  
  Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count. Increase load each round. 55-60-65-70-75% 1RM of the Clean
  
  

CINDY 1 Round of the Following:

• 5 Pull ups
  
• 10 Push ups
  
• 15 Squats
  

Post load/time or rounds to comments.

---

Bear Complex WOD...[wmv]

The WOD - FRI, 22JUN12

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
  

Followed by: WOD: ELIZABETH 21-15-9 Rep Rnds For Time:

Rx
• Cleans, 135/95#
  
• Ring Dips
  
  
  Intermediate
  
• Cleans, 115/85#
  
• Banded Ring Dips
  
  
  Novice
  
• Cleans, 95/65#
  
• Ring Dips
  

Post time, rounds or load to comments

The WOD - THUR, 21JUNE12

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: ANNIE...WTF????

Advanced*
• Run, 500M
  
  50-40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • Double Unders
    
  • Mountain climbers
    
• Run, 500M
  *vest
  
  Rx
  
• Run, 200M
  
  50-40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • Double Unders
    
  • Mountain climbers
    
• Run, 200M
  
  
  Intermediate
  
• Run, 200M
  
  50-40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • 2:1 Singles
    
  • Star Jumps
    
• Run, 200M
  
  
  Novice
  
• Run, 200M
  
  50-40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • Singles
    
  • Jumping Jacks
    
• Run, 200M
  

Post load/time or rounds to comments.

The WOD - WED, 20JUN12

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 @ 75% & 2X3 @ 80% 1RM Followed by: Strength: Shoulder Press, 2X3 @ 75% & 2X3 @ 80% 1RM Followed by: WOD: For Time:

Advanced
• 20x Back squat (225/155#)
  
• 40x Toes To Bar
  
• 60x KB swings (2/1.5 pood)
  
  
  
  Rx
  
• 20x Back squat (185/130#)
  
• 40x Knees To Elbow
  
• 60x KB swings (1.5/1 pood)
  
  
  
  Intermediate
  
• 20x Back squat (155/110#)
  
• 40x Knees To Elbow
  
• 60x KB swings (1.5/1 pood)
  
  
  
  Novice
  
• 20x Back squat (135/95#)
  
• 40x Leg Lifts
  
• 60x KB swings (1 pood/12kg)
  

Post time, rounds or load to comments

The WOD - TUES, 19JUN12

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: 5 Rounds For Time:

Advanced
• Power Snatch,8 rep 95/65 #
  
• Wall Ball Shot, 15 rep,20/15#
  
• Run 50M
  
• Run Backward 50M
  
  Rx
  
• Power Snatch,8 rep 75/55 #
  
• Wall Ball Shot, 15 rep,20/15#
  
• Run 50M
  
• Run Backward 50M
  
  
  Intermediate
  
• Power Snatch,8 rep 65/45 #
  
• Wall Ball Shot, 15 rep,20/15#
  
• Run 50M
  
• Run Backward 50M
  
  
  Novice
  
• Power Snatch,8 rep 55/35 #
  
• Wall Ball Shot, 15 rep,20/15#
  
• Run 50M
  
• Run Backward 50M
  
  

Post load/time or rounds to comments.

The WOD - MON, 18JUN12

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 & Jerk, 2X3 @ 75% & 2X3 @ 80% 1RM Followed by: Strength: DeadLift, 2X3 @ 75% & 2X3 @ 80% 1RM Followed by: WOD: AMRAP in 12 Min of:

Advanced*
• Burpees, 5 reps
  
• Ring Push ups, 8 reps
  
• Sumo Deadlift HighPull, 10 reps, 75/55#
  *With Vest
  
  
  Rx
  
• Burpees, 5 reps
  
• Ring Push ups, 8 reps
  
• Sumo Deadlift HighPull, 10 reps, 75/55#
  
  
  
  Intermediate
  
• Burpees, 5 reps
  
• Elevated Push ups, 8 reps
  
• Sumo Deadlift HighPull, 10 reps, 65/45#
  
  
  
  Novice
  
• Burpees, 5 reps
  
• Push ups, 8 reps
  
• Sumo Deadlift HighPull, 10 reps, 55/35#
  

Post time, rounds or load to comments

CHALLENGE WOD!!

CHALLENGE WOD!!!- 18-22 JUNE12

THAT SUCKS!!

For Time:

Row 1000m 50x Overhead squats (95/65#) 50x KB swings (1.5/1 pood) Run 1000m 50x Ring Push-ups 50x Squats Double Under, 100 reps 50x Push Jerks (75/55#) 50x AbMat Sit-ups

Post load/time or rounds to comments.

CHALLENGE WOD!!

CHALLENGE WOD!!!- 11-15 JUNE12

3 Miles Up-3 Miles Down!!

For Time:

• 25x Deadlift, 225/155#
  
• 25x Calorie Row
  
• 25x Burpee Pull Ups
  
• 25x Wall ball, 20/15#
  
• 25x KB swings, 2/1.5 pood
  
• 25x Wall ball, 20/15#
  
• 25x Burpee Pull Ups
  
• 25x Calorie Row
  
• 25x Deadlifts, 225/155#
  

Post load/time or rounds to comments.

REST DAY

REST DAY - Sun, 10JUN12

ARMY TRAINING!

I will be out of town doing Army stuff this weekend...The gym will be closed Saturday. Thanks for your understanding!

The WOD - FRI, 08JUNE12

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
  

Three position Clean, 3X3 @ 85% 1RM Followed by: Strength: Shoulder Press, 3X3 @ 85% 1RM Followed by: WOD: Giggity!! 21-18-15-12-9-6-3x Rep Rnds For Time:

Advanced*
• KB Front Squats, 1.5/1 pood
  
• Jumping Ring Dip
  
• Run 200M per round
  *With Vest
  
  
  
  Rx
  
• KB Front Squats, 1.5/1 pood
  
• Jumping Ring Dip
  
• Run 150M per round
  
  
  
  Intermediate
  
• KB Front Squats, 1 pood/12kg
  
• Jumping Ring Dip
  
• Run 100M per round
  
  
  
  Novice
  
• KB Front Squats, 12kg/20#
  
• Dip
  
• Run 100M per round
  

Post time, rounds or load to comments

The WOD - THUR, 07JUNE12

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 - WED, 06JUNE12

68th Anniversary of OPERATION OVERLORD


The Normandy Invasion, also known as (D-Day), was the largest combined airborne assault and amphibious landing in World War II by the Allied Forces. It commenced on Tuesday, 6 June 1944 beginning at 6:30 AM. The operation was meant to be the beginning of the end to the war by taking the fight to the heart Nazi controlled Europe and forcing their unconditional surrender.






The next time you see someone in their late eighties with something that identifies them as a WWII vet, take a moment and say thank you...DO NOT forget these men were/are warriors...they are the Lion in winter...give them the respect they have earned.







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: WOD:
NORMANDY
For Time:

UTAH
• Back squat, 185/135#, 10 reps
  
• KB Snatches, 1.5/1 pood, 10 per hand
  
  
  
  GOLD
  
• Box Jump, 24", 20 reps
  
• Pull Ups, 20 reps
  
  
  
  SWORD
  
• Ring Push Ups,30 reps
  
• Walking Overhead Lunges, 45/25#, 30 steps total
  
  
  
  JUNO
  
• Thrusters, 45/30#, 40 reps
  
• AbMat Situp, 40 reps
  
  
  
  OMAHA*
  
• Run,500M, Stop at each corner of the block and do 10 burpees
  
• Run, 500M Stop at each corner of the block and do 10 OHS
  *with a SandBag
  

Post time, rounds or load to comments

LADIES NIGHT!!!

LADIES NIGHT!!! THUR 7 JUNE...

The gym will closed 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




or


COREY






















Afterward, all are encouraged to make their way to The Liesure Club... TLC and enjoy an evening of good food, spirits, coffee and live music.

MAY LADIES NIGHT

The WOD - TUES, 05JUNE12

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:

Turkish Get Up, 3x2 per hand

Parallete Hand Stands, 5x10 sec holds

Followed by:


WOD:

3 Rounds For Time:
Advanced
• 40x Squats
  
• 30x Sumo deadlift high-pull (85/65#)
  
• 20x Wall ball (20/15#)
  
• 10x Toes To Bar
  
  
  
  Rx
  
• 40x Squats
  
• 30x Sumo deadlift high-pull (75/55#)
  
• 20x Wall ball (20/15#)
  
• 10x Knees to elbows
  
  
  
  Intermediate
  
• 30x Squats
  
• 20x Sumo deadlift high-pull (75/55#)
  
• 10x Wall ball (20/15#)
  
• 5x Knees to elbows
  
  
  
  
  Novice
  
• 30x Squats
  
• 20x Sumo deadlift high-pull (65/45#)
  
• 10x Wall ball (20/15#)
  
• 5x Knees to chest
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 04JUNE12

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, 3X3 @ 85% 1RM
Followed by:

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

WOD:
It's MONDAY!
For time:

Advanced*
• 40x Handstand push-ups
  
• 40x Pull-ups
  
• 40x Step-ups, 20" box, 45/30# Bar
  *With Vest
  
  
  
  Rx
  
• 40x Handstand push-ups
  
• 40x Pull-ups
  
• 40x Step-ups, 20" box, 45/30# Bar
  
  
  
  Intermediate
  
• 40x Handstand push-ups, Bands
  
• 40x Pull-ups, Bands
  
• 40x Step-ups, 20" box, 30/15# Bar
  
  
  
  Novice
  
• 40x Elevated push-ups
  
• 40x Pull-ups, Jumping
  
• 40x Step-ups, 20" box, PVC
  

Post time, rounds or load to comments

CHALLENGE WOD!!

CHALLENGE WOD!!!- 04-09 JUNE12

STRIKE HARD-HOLD FAST!!

For Time:

• 20x Hang power clean (135/95#)
  
• 18x Thrusters
  
• 16x Sumo-deadlit high-pull
  
• 14x Push press
  
• 12x Deadlift
  
• 10x Overhead squat
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 03JUNE12

The WOD - SAT, 02JUN12

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.


"Nate"



AMRAP in 20min of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.