The WOD - THUR, 20SEPT12

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:

• Hollow Rock 5 X 20 sec
  
• Recite a Poem, Proverb, Words of Inspiration...Your choice.
  

WOD:
AMRAP in 20 min of:

Rx
• 5 Thrusters, 95/65#
  
• 5 chest to bar pull ups
  
• 10 box jumps, 24"
  
  
  Scaled
  
• 5 Thrusters, 75/55#
  
• 5 pull ups (banded)
  
• 10 box jumps, 20"
  
  
  Novice
  
• 5 Thrusters, 45/30#
  
• 5 pull ups (jumping)
  
• 10 box jumps, 18"
  
  

Post load/time or rounds to comments.

The WOD - WED, 19SEPT12

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 1X3 @ 85, 1X2 90, 1X1 95%, 1X1 95% 1RM

Followed by:

Strength:
Deadlift, 3X5 @ 85% 1RM

Followed by:

WOD

: BUY-IN

• Double Unders, 25 reps (3:1)
  
  
  10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:
  
  Rx
  
• Sledge Hammer Swings, 10/6#
  
• KB Snatch, 1.5/1 pood, snatches per hand
  
• 1 Farmers Carry per Rep Round, 2 x 45/25# bumper plates, 50M
  
  
  
  
  
  Scaled
  
• Sledge Hammer Swings, 10/6#
  
• KB Snatch, 1 pood/12kg, snatches per hand
  
• 1 Farmers Carry per Rep Round, 2 x 25/10# bumper plates, 50M
  
  
  
  
  
  Novice
  
• Sledge Hammer Swings, 10/6#
  
• KB Snatch, 12kg/20#, snatches per hand
  
• 1 Farmers Carry per Rep Round, 2 x 20/10# dumbbells, 50M
  
  
  

Post time, rounds or load to comments

The WOD - TUES, 18SEPT12

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:

Snatch Balance 3X3, 95/65#

Pistols 10 per leg

WOD:
For Time:

Rx
• Row 1000m
  Followed by 3 rnds of:
  
• Jerks, 155/115#, 5 reps
  
• Pullups, 10 reps
  
• Walking lunge, 20 reps per foot
  
  Scaled
  
• Row 750m
  Followed by 3 rnds of:
  
• Jerks, 115/85#, 5 reps
  
• Banded Pullups, 10 reps
  
• Walking lunge, 20 reps per foot
  
  Novice
  
• Row 500m
  Followed by 3 rnds of:
  
• Jerks, 75/55#, 5 reps
  
• Banded Pullups, 8 reps
  
• Walking lunge, 10 reps per foot
  
  

Post load/time or rounds to comments.

The WOD - MON, 17SEPT12

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, 1X3 @ 65% & 1X3 @ 75% & 1X3 @ 85% 1RM Followed By: Strength: Back Squat, 5X3 @ 75% 1RM Followed by: WOD: 5 Min AMRAP: At the end of the first 5 minute AMRAP the athlete gets a one-minute break. On the call of "rotate", the athletes move to the next set of stations and AMRAPS for 5 minutes rests for another minute. On "rotate" the athlete then moves to the final set of stations and AMRAPS for another 5 minutes...after that...the workout is done. Total rounds per AMRAP will be counted.

AMRAP #1
• Deadlift, 3 reps, RX 95/65#, Scaled 75/55#, Novice 55/35#
  
• Power Clean, 2 reps, RX 95/65#, Scaled 75/55#, Novice 55/35#
  
• Shoulder to Overhead, 1 rep, RX 95/65#, Scaled 75/55#, Novice 55/35#
  
  
  
  AMRAP #2
  
• KBS, 10 reps, RX 2/1.5 pood, Scaled 1.5/1 pood, Novice 1 pood/12kg
  
• KB Front Squat, 10 reps, RX 2/1.5 pood, Scaled 1.5/1 pood, Novice 1 pood/12kg
  
• Burpees, 10 reps
  
  
  AMRAP #3
  
• Run, 50M
  
• Push Press, 5 reps, RX 95/65#, Scaled 75/55#, Novice 55/35#
  
• AbMat SitUp, 10 reps
  
  

Post time, rounds or load to comments

CHALLENGE WOD!!!

CHALLENGE WOD!!!- 18-21SEPT12

WOWWSSERS!!

For Time:

• Row 1000m
  
• 12x 75% BW Squats
  
• 10x KB swings (2/1.5 Pood)
  
• 10x 100% BW Squats
  
• 10x Burpees
  
• 8x 125% BW Squats
  
• 10x HSPU
  
• 6x 150% BW Squat
  
• Row 1000m
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 17SEPT12

The WOD - THUR, 06SEPT12

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 For Time

Advanced 2/1.5 pood Kettlebell

• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  
  
  Rx 1.5/1 pood Kettlebell
  
  
• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  Intermediate 1 pood/12kg Kettlebell
  
  
• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  Novice 12kg/20# Kettlebell
  
  
• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  
  
  

Post load/time or rounds to comments.

The WOD - WED, 05SEPT12

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 3-2-2-1-1-1 @ 80-85-85-90-90% 1RM Followed by: Strength: Bench Press, 3X5 @ 75-80-85% 1RM Followed by: WOD

AMRAP 12 Min of: Advanced
• KB swings, 2/1.5 pood, 6 reps
  
• Back Extensions, 8 reps
  
• Burpees, 10 reps
  
  
  
  Rx
  
• KB swings, 1.5/1 pood, 6 reps
  
• Back Extensions, 8 reps
  
• Burpees, 10 reps
  
  
  
  
  Intermediate
  
• KB swings, 1 pood/12kg, 6 reps
  
• Back Extensions or Good Mornings, 8 reps
  
• Burpees, 10 reps
  
  
  
  
  
  Novice
  
• KB swings, 1 pood/12kg, 6 reps
  
• Good Mornings, 8 reps
  
• Burpees, 10 reps
  
  
  

Post time, rounds or load to comments

The WOD - TUES, 04SEPT12

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

Turkish Get Up 3x3 per hand

Followed By:


WOD

Fight Gone Bad...With a Twist...For F*** Sake!!

9-15-21 Rep Rounds Of:

Advanced
• Wall-ball 20/16#, 10' target
  
• Sumo deadlift high-pull 95/65#
  
• Box Jump 20" box
  
• Push-press 95/65#
  
• Row (Calories)
  
  
  Rx
  
• Wall-ball 20/16#, 10' target
  
• Sumo deadlift high-pull 75/55#
  
• Box Jump 20" box
  
• Push-press 75/55#
  
• Row (Calories)
  
  Intermediate
  
• Wall-ball 16/12#, 10' target
  
• Sumo deadlift high-pull 65/45#
  
• Box Jump 20" box
  
• Push-press 65/45#
  
• Row (Calories)
  
  Novice
  
• Wall-ball 16/12#, 10' target
  
• Sumo deadlift high-pull 55/35#
  
• Box Jump 20" box
  
• Push-press 55/35#
  
• Row (Calories)
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 03SEPT12

Labor Day

We Start the Summer with Murph...We Finish it with Murph...Nuff' said!


"Murph"


For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

If you've got a twenty pound vest or body armor, wear it.
Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.

REST DAY

REST DAY - SUN, 02SEPT12