The WOD - FRI, 26OCT12

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:

Birthday and Halloween WODS!
PICK ONE AND ENJOY!!!:

Lil's Bain/Kim's Pain
3 RFT:
• BUY-IN 500M Row
  
• Jumping BackSquats, 45/30# bar, 20reps
  
• Kettlebell Pick ups, 1.5/1 pood, 20 reps
  
• Run Backwards, 100M
  
• AbMat Sit up with Medball, 20/16#, 20 reps
  
• CASH-OUT 500M Run
  
  
  
  Kurt IS the Dark Knight
  
  AMRAP in 25Min of:
  
• KB Front Squat, 1.5/1 pood, 6 reps
  
• Pull Up, 8 rep
  
• HSPU, 10 rep
  
• KB Walking Lunges, 1.5/1 pood, 12 steps per foot
  
• Sledge Strikes, 16 rep
  
• Run, 200M
  
  
  
  Evan's AWESOMENESS!
  
  4 RFT:
  
• Bear Complex, 4 reps, 95/65#
  
• Burpee, 8 rep
  
• Box jump, 24", 12 reps
  
• Run, 400M
  
  
  
  Victoria's Secret!
  
  For Time:
  
• 1K Run
  
• Ring Push ups,35reps
  
• Air Squats, 35 reps
  
• Kettlebell Snatch, 1.5/1 pood, 35 reps(divide the work between each hand)
  
• 1KM Run
  
  
  
  

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