The WOD - SAT, 01SEPT12

'Snatch Your Bells!'

4 rounds for time:

• Power Snatch, 95/65#, 10 reps
  
• KB Burpees,1.5/1 pood, 10 reps
  

---

Power Snatch...[wmv][mov]

Post load/time or rounds to comments.

The WOD - FRI, 31AUG12

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: 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



Post time or rounds to comments.

The WOD - THUR, 30AUG12

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, 29AUG12

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, 28AUG12

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:

FOR TIME Advanced
• Manmakers, 40/30#, 30 reps
  
  Rx
  
• Manmakers, 30/20#, 30 reps
  
  
  Intermediate
  
• Manmakers, 20/15#, 30 reps
  
  
  
  Novice
  
• Manmakers(no dumbells), 30 reps
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 27AUG12

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% & 2X3 @ 85% 1RM Followed By: Strength: Back Squat, 2X3 @ 80% & 2X3 @ 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, 26AUG12

The WOD - SAT, 25AUG12

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:
AMRAP in 7 minutes of the following scheme...
Increase the reps in each subsequent round by 3.
Round#1 3 reps, Round#2 6 reps, Round#3 9 reps, etc.
until the 7 minute clock expires.

Rx
• Thruster, 115/80#
  
• Chest to bar Pull-ups
  
  
  Intermediate
  
• Thruster 95/65#
  
• Pull up
  
  
  Novice
  
• Thruster 65/45#
  
• Jumping/Banded
  
  

Post load/time or rounds to comments.

The WOD - FRI, 24AUG12

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, 3X3, 80% 1RM Followed By: Strength: Shoulder Press, 3X3, 80% 1RM Followed by: WOD: Double Time!! 5 Rounds For Time Of:

Rx
• Row or Run 500m
  
• 20x Sledgehammer strikes (10/6#)
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 23AUG12

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: The Beast AMRAP in 20 min of:

Advanced
• 6x Front Squats (85#/65#)
  
• 9x Burpees
  
• 6x power snatch (85#/65#)
  
  
  
  Rx
  
• 6x Front Squats (75#/55#)
  
• 6x Burpees
  
• 6x power snatch (75#/55#)
  
  
  Intermediate
  
• 6x Front Squats (65#/45#)
  
• 6x Burpees
  
• 6x power snatch (65#/45#)
  
  
  Novice
  
• 4x Front Squats (45#/30#)
  
• 4x Burpees
  
• 4x power snatch (45#/30#)
  

Post time, rounds or load to comments

The WOD - WED, 22AUG12

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*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 4x3 each @ 80-80-85-85%% 1RM Followed By: Strength: Deadlift 4x3 each @ 80-80-85-85%% 1RM Followed by: WOD: TABATA THIS!! For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. ***BUY-IN - RUN 500M***

Advanced*
• Rx *With a Vest
  
  
  
  Rx
  
• Push ups
  
• Lateral Jumps
  
• SDHP, 95/65#
  
  Intermediate
  
• SDHP, 75/55#
  
  Novice
  
• SDHP, 65/45#
  
  

Post time, rounds or load to comments

The WOD - TUES, 21AUG12

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: For time:

Advanced
• Run, 500M
  
• L-Pull ups, 10 reps
  
• KB snatches, 2/1.5 pood, 5 reps per hand
  
  
  Rx
  
• Double Under, 50 reps
  
• OHS, 95/65#, 20 reps
  
• AbMat sit ups, 50 reps
  
• MedBall Clean, 20/15#, 20 reps
  
• Jumping Ring dip, 50 reps
  
• TGU, 1 pood/12kg, 10 reps per hand
  
• Jumping Pull Ups, 50 reps
  
  
  Intermediate
  
• Singles to Double Unders (3:1), 150 reps
  
• OHS, 65/45#, 20 reps
  
• AbMat sit ups, 50 reps
  
• MedBall Clean, 20/15#, 20 reps
  
• Jumping Ring dip, 50 reps
  
• TGU, 12kg/20#, 10 reps per hand
  
• Jumping Pull Ups, 50 reps
  
  
  Novice
  
• Singles to Double Unders (2:1), 100 reps
  
• OHS, 45/30#, 20 reps
  
• AbMat sit ups, 50 reps
  
• MedBall Clean, 20/15#, 20 reps
  
• Jumping Ring dip, 50 reps
  
• TGU, 20/15#, 10 reps per hand
  
• Jumping Pull Ups, 50 reps
  

Post time, rounds or load to comments

The WOD - MON, 20AUG12

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*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 4x3 each @ 80-80-85-85% 1RM Followed By: Strength: Front Squat 4x3 each @ 80-80-85-85%% 1RM Followed by: WOD: FGB...WTF??? 21-15-9 Rep Rnds For Time:

Advanced*
• Rx *With a Vest
  
  
  
  Rx
  
• WBS, 20/15#
  
• SDHP, 75/55#
  
• Box Jump, 20"
  
• Push Press, 75/55#
  
• Row, Calories
  
  
  Intermediate
  
• WBS, 15/12#
  
• SDHP, 65/45#
  
• Box Jump, 20"
  
• Push Press, 65/45#
  
• Row, Calories
  
  Novice
  
• WBS, 12#
  
• SDHP, 55/35#
  
• Box Jump, 20"
  
• Push Press, 55/35#
  
• Row, Calories
  

Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 19AUG12

The WOD - SAT, 18AUG12

Dirty Thirty

For time:

• Row 30 calories
  
• 30x Wall-ball (20#/14#)
  
• 30x Box jumps
  
• 30x Back extensions
  
• 30x Sit-ups
  
• 30x Push-ups
  
• 30x Knees to elbows
  
• 30x KB swings (53#/36#)
  
• Row 30 calories
  
  

Post load/time or rounds to comments.

The WOD - FRI, 17AUG12

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:

RYAN 5 rounds for time: Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008, when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Rx
• 7 Muscle-ups
  
• 21 Burpees
  Each burpee terminates with a jump one foot above max standing reach.
  
  
  
  Intermediate
  
• 7 Jumping Muscle-ups
  
• 15 Burpees
  Each burpee terminates with a jump one foot above max standing reach.
  
  
  
  Novice
  
• 7 Muscle-up Transition
  
• 10 Burpees
  Each burpee terminates with a jump one foot above max standing reach.
  
  

OR

TYLER 5 rounds for time: 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

Rx
• 7 Muscle-ups
  
• 21 SDHP, 95/65#
  
  
  
  
  Intermediate
  
• 7 Jumping Muscle-ups
  
• 15 SDHP, 75/55#
  
  
  
  
  Novice
  
• 7 Muscle-up Transition
  
• 10 SDHP, 65/45#
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 16AUG12

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: For Time:

Advanced
• Thrusters, 65/45#,40 reps
  
• Weighted Pull Ups, 30/20#dumbbell, 5 reps
  
• AB Mat Sit Ups, 10 reps
  
• Thrusters, 65/45#,30 reps
  
• Weighted Pull Ups, 30/20#dumbbell, 5 reps
  
• AB Mat Sit Ups, 20 reps
  
• Thrusters, 65/45#,20 reps
  
• Weighted Pull Ups, 30/20#dumbbell, 5 reps
  
• AB Mat Sit Ups, 30 reps
  
• Thrusters, 65/45#,10 reps
  
• Weighted Pull Ups, 30/20#dumbbell, 5 reps
  
• AB Mat Sit Ups, 40 reps
  
  
  Rx
  
• Thrusters, 45/35#,40 reps
  
• Weighted Pull Ups, 20/10#dumbbell, 5 reps
  
• AB Mat Sit Ups, 10 reps
  
• Thrusters, 45/35#,30 reps
  
• Weighted Pull Ups, 20/10#dumbbell, 5 reps
  
• AB Mat Sit Ups, 20 reps
  
• Thrusters, 45/35#,20 reps
  
• Weighted Pull Ups, 20/10#dumbbell, 5 reps
  
• AB Mat Sit Ups, 30 reps
  
• Thrusters, 45/35#,10 reps
  
• Weighted Pull Ups, 20/10#dumbbell, 5 reps
  
• AB Mat Sit Ups, 40 reps
  
  
  Intermediate
  
• Thrusters, 30/15#,40 reps
  
• Strict Pull Ups, 5 reps
  
• AB Mat Sit Ups, 10 reps
  
• Thrusters, 30/15#,30 reps
  
• Strict Pull Ups, 5 reps
  
• AB Mat Sit Ups, 20 reps
  
• Thrusters, 30/15#,20 reps
  
• Strict Pull Ups, 5 reps
  
• AB Mat Sit Ups, 30 reps
  
• Thrusters, 30/15#,10 reps
  
• Strict Pull Ups, 5 reps
  
• AB Mat Sit Ups, 40 reps
  
  
  Novice
  
• Thrusters, 30/15#,40 reps
  
• Banded Pull Ups, 5 reps
  
• AB Mat Sit Ups, 10 reps
  
• Thrusters, 30/15#,30 reps
  
• Banded Pull Ups, 5 reps
  
• AB Mat Sit Ups, 20 reps
  
• Thrusters, 30/15#,20 reps
  
• Banded Pull Ups, 5 reps
  
• AB Mat Sit Ups, 30 reps
  
• Thrusters, 30/15#,10 reps
  
• Banded Pull Ups, 5 reps
  
• AB Mat Sit Ups, 40 reps
  
  

Post time, rounds or load to comments

The WOD - WED, 15AUG12

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, 75-80-85% 1RM

Followed By:

Strength:
Squat 3X3, 75-80-85% 1RM

Followed by:

WOD:

Is That All?
2 Rounds For Time:

Advanced*
• 5x Handstand push-ups
  
• 10x Pull-ups
  
• 15x Burpees
  
• 20x Pistols(10 per leg)
  
• 25x Back Extensions
  
• 30x Box jumps, 24"
  
• 35x GHD or AbMat Sit-ups
  
• 40x Double unders
  *With Vest
  
  Rx
  
• 5x Handstand push-ups
  
• 10x Pull-ups
  
• 15x Burpees
  
• 20x Pistols(10 per leg)
  
• 25x Back Extensions or Good Mornings
  
• 30x Box jumps, 20"
  
• 35x AbMat Sit-ups
  
• 40x Double unders or 80 singles
  

Post time, rounds or load to comments

The WOD - TUES, 14AUG12

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: Skill: Pistol 10 per leg Followed by: KELLY 5 Rounds For Time:

Rx
• Run 400M
  
• Box Jumps, 24" box, 30 reps
  
• WBS, 20/15#, 30 reps
  
  Intermediate
  
• Run 400M
  
• Box Jumps, 18-20" box, 20 reps
  
• WBS, 15/12#, 20 reps
  
  Novice
  
• Run 200M
  
• Box Jumps, 12" box, 15 reps
  
• WBS, 12#, 15 reps
  
  
  

Post time, rounds or load to comments

The WOD - MON, 13AUG12

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: Five Finger Death Punch! 5 rounds for time:

Advanced
• Deadlift (315/220#), 3-6-9-12-15x
  
• Thruster (135/95#), 15-12-9-6-3x
  
• 50M sprint
  
  
  
  Rx
  
• Deadlift (275/190#), 3-6-9-12-15x
  
• Thruster (115/80#), 15-12-9-6-3x
  
• 50M sprint
  
  
  
  Intermediate
  
• Deadlift (250/175#), 3-6-9-12-15x
  
• Thruster (95/65#), 15-12-9-6-3x
  
• 50M sprint
  
  
  
  Novice
  
• Deadlift (225/155#), 3-6-9-12-15x
  
• Thruster (75/55#), 15-12-9-6-3x
  
• 50M sprint
  
  

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The WOD - SAT, 11AUG12

Breath Dammit!!


4 rounds for time:

BUY-INAir Squats, 50 Reps

• Walking lunge steps-forward, 20 reps
  
• Push-ups, 20 reps
  
• Walking lunge steps-reverse, 20 reps
  
• AbMat Sit-ups,25 reps
  

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The WOD - FRI, 10AUG12

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 5X3, 125-125-100-100-80% 1RM Followed By: Strength: Front Squats 5X3, 70-70-75-75-80% 1RM Followed by: WOD: MOVE IT OR LOSE IT! AMRAP 10 min:

Advanced* BUY-IN:25 Double Unders
• 4 burpee at the start of each sprint
  
• Sprint, 50M
  
• 4 burpee at the end of each sprint
  *Vest
  
  Rx
  BUY-IN:25 Double Unders
  
• 4 burpee at the start of each sprint
  
• Sprint, 50M
  
• 4 burpee at the end of each sprint
  
  Intermediate
  BUY-IN:75 Singles
  
• 4 burpee at the start of each sprint
  
• Sprint, 25M
  
• 4 burpee at the end of each sprint
  
  Novice
  BUY-IN:50 Singles
  
• 2 burpee at the start of each sprint
  
• Sprint, 25M
  
• 2 burpee at the end of each sprint
  
  
  
  

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The WOD - THUR, 09AUG12

An excerpt from the Earth Book of The Book of Five Rings The Classic Masterpiece by Miyamoto Musashi - go rin no sho. . .
Those who sincerely desire to learn my way of strategy will follow these rules for learning the art:

• Do not harbor sinister designs. Think honestly and truthfully.
  
• The Way is in training. One must continue to train.
  
• Cultivate a wide range of interests in the ten skills and ten arts. Then one can definitely find the benefits of hyoho and develop oneself.
  
• Be knowledgeable in a variety of occupations, and learn the thinking of people who work in them.
  
• Know the difference between loss and gain in worldly matters.
  
• Nurture the ability to perceive the truth in all matters. It is important to build up an intuitive judgment and understand true values.
  
• Be aware of those things which cannot be easily seen with the eye. Develop intuitive judgment and a mind that freely controls one's body.
  
• Do not be negligent, but pay attention even to the smallest details. Keep them in mind all the time, so as to avoid unexpected failure.
  
• Do not engage in useless activity. Do not argue about useless things. Concentrate on your duties.
  

It is important to start by setting these broad principles in your heart, and train in the Way of strategy. If you do not look at things in a larger context it will be difficult for you to master strategy. If you learn and attain these principles, you will never lose even in individual combat against twenty or thirty enemies. First of all, you must set your heart on strategy and work earnestly while sticking to the Way. With time you will be able to beat men with your hands, and to defeat people by using your eyes. When through training you become able to freely control your own body, you can conquer men with your body. And because strategy develops the mind, with sufficient training you will be able to beat people with your spirit. When you have reached this point, will it not mean that you are invincible? Moreover, in large scale strategy the superior man will attract and keep able subordinates, bear himself correctly, govern the country and care for the people, thus preserving the ruler's discipline. The Way of strategy is to be self-reliant, not losing at anything, to guide others, to gain benefits and honor, and to make peace with others. 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: Skill: Pistol 10 per leg Followed by:
WOD:
4 Rounds For Time:

Advanced
• TTB, 10reps
  
• Sotts Press, 85/55#, 8reps
  
• Bear Crawl, 1 lap in gym
  
  
  Rx
  
• KTE, 10reps
  
• Sotts Press, 45/30#, 8 reps
  
• Bear Crawl, 1 lap in gym
  
  
  Intermediate
  
• KTE, 8reps
  
• Sotts Press, 30/15#, 6 reps
  
• Bear Crawl, 1 lap in gym
  
  
  Novice
  
• Leg Lifts, 8 reps
  
• Sotts Press, 15/PVC#, 6reps
  
• Bear Crawl, 1 lap in gym
  
  

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The WOD - WED, 08AUG12

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 3X5 @ 80-85-85% 1RM Followed by: Strength: Bench Press, 3X5 @ 80-85-85% 1RM Followed by: WOD 10-9-8-7-6-5-4-3-2-1 Rep Rounds Of:

Advanced*
• KB Burpees, 2/1.5 pood
  
• Double Under
  
• Run, 100M
  
  
  
  Rx
  
• KB Burpees, 1.5/1 pood
  
• Double Under
  
• Run, 100M
  
  
  
  
  Intermediate
  
• KB Burpees, 1 pood/12kg
  
• Double Under/Singles (3:1)
  
• Run, 100M
  
  
  
  
  Novice
  
• KB Burpees, 12kg/20#
  
• Double Under/Singles (2:1)
  
• Run, 100M
  
  

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The WOD - TUES, 07AUG12

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:

CINDY AMRAP in 20 min of: Advanced*
• Pull up, 5 reps
  
• Push up, 10 reps
  
• Air squat, 15 reps
  *With Vest
  
  
  Rx
  
• Pull up, 5 reps
  
• Push up, 10 reps
  
• Air squat, 15 reps
  
  
  Intermediate
  
• Banded Pull up, 5 reps
  
• Push up, 10 reps
  
• Air squat, 15 reps
  
  
  Novice
  
• Jumping Pull up, 5 reps
  
• Push up, 10 reps
  
• Air squat, 15 reps
  
  
  

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The WOD - MON, 06AUG12

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 @ 80-85-85% 1RM Followed by: Strength: Deadlift, 3x5 @ 80-85-85% 1RM Followed by: WOD 3 Rounds for Time:

Advanced
• OHS, 8 reps, 115/85#
  
• Run, 400M
  
• AbMat sit up, 20reps
  
• Ring dips, 8 reps
  
  
  
  
  
  
  Rx
  
• OHS, 8 reps, 95/65#
  
• Run, 400M
  
• AbMat sit up, 20reps
  
• Ring dips, 8 reps
  
  
  
  Intermediate
  
• OHS, 8 reps, 75/55#
  
• Run, 200M
  
• AbMat sit up, 20reps
  
• Banded Ring dips, 8 reps
  
  
  
  
  
  Novice
  
• OHS, 8 reps, 55/45#
  
• Run, 100M
  
• AbMat sit up, 20reps
  
• Jumping Ring dips, 8 reps
  
  
  
  

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REST DAY

REST DAY - SUN, 05AUG12

Post BEACH WOD 2 AWESOMNESS!!

The WOD - SAT, 4AUG12

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: 'BODY ON DRUGS 2' For time:

• Muscle Ups, 10 reps
  
• Deadlift, BW, 10 reps
  
• Run, 200M
  
• Muscle Ups, 8 reps
  
• Deadlift, BW, 8 reps
  
• Run, 200M
  
• Muscle Ups, 6 reps
  
• Deadlift, BW, 6 reps
  
• Run, 200M
  
• Muscle Ups, 4 reps
  
• Deadlift, BW, 4 reps
  
• Run, 200M
  

Post rounds to comments

The WOD - FRI, 03AUG12

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 Press, 3X3 @ 80% 1RM
Push Jerk, 2X3 @ 85% 1RM
Followed by:

Strength:
Front Squat, 5x3 @ 80-80-80-85-85% 1RM
Followed by:

WOD
5 Rounds For Time:

Advanced*
• 5x Power snatch, 105/75#
  
• 10x Overhead squats, 105/75#
  
• 15x Chest To Bar Pull-ups
  
  
  
  
  Rx
  
• 5x Power snatch, 95/65#
  
• 10x Overhead squats, 95/65#
  
• 15x Pull-ups
  
  
  
  Intermediate
  
• 5x Power snatch, 75/65#
  
• 10x Overhead squats, 75/65#
  
• 15x Banded Pull-ups
  
  
  
  Novice
  
• 5x Power snatch, 65/55#
  
• 10x Overhead squats, 65/55#
  
• 15x Jumping Pull-ups
  
  

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The WOD - THUR, 02AUG12

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: The Dark Knight 2 Rounds For Time:

Advanced*
• KB Front Squat, 1.5/1 pood, 12 reps
  
• Run, 200M
  
• Pull Up, 16 rep
  
• Run, 200M
  
• HSPU, 20 rep
  
• Run, 200M
  
• Sledge Strikes, 16 rep
  
• Run, 200M
  
• KB Walking Lunges, 1.5/1 pood, 12 steps per foot
  *Vest
  
  
  
  Rx
  
• KB Front Squat, 1.5/1 pood, 12 reps
  
• Run, 200M
  
• Pull Up, 16 rep
  
• Run, 200M
  
• HSPU, 20 rep
  
• Run, 200M
  
• Sledge Strikes, 16 rep
  
• Run, 200M
  
• KB Walking Lunges, 1.5/1 pood, 12 steps per foot
  
  
  
  Intermediate
  
• KB Front Squat, 1 pood/12KG, 12 reps
  
• Run, 150M
  
• Banded Pull Up, 16 rep
  
• Run, 150M
  
• Banded HSPU, 20 rep
  
• Run, 150M
  
• Sledge Strikes, 16 rep
  
• Run, 150M
  
• KB Walking Lunges, 1 pood/12KG, 12 steps per foot
  
  
  
  Novice
  
• KB Front Squat, 12KG/20#, 12 reps
  
• Run, 100M
  
• Jumping Pull Up, 16 rep
  
• Run, 100M
  
• Elevated HSPU, 20 rep
  
• Run, 100M
  
• Sledge Strikes, 16 rep
  
• Run, 100M
  
• KB Walking Lunges, 12KG/20#, 12 steps per foot
  

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