HAPPY NEW YEAR'S !!!

TUES, 01JAN12

The WOD - MON, 31DEC12

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 .
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
  

Hang Power Snatch 1X5@65% Power Snatch 2X5@70% Snatch 2X5@75% 1RM Followed by: Strength: Squat 1X5@65% 2X5@70% 2X5@75% 1RM WOD: 3 RRFT:

Rx
• Row 750-500-250m
  
• Ball slams 10-25-40 reps
  
  Scaled
  
• Row 500-400-250m
  
• Ball slams 10-20-30 reps
  
  Novice
  
• Row 400-300-250m
  
• Ball slams 10-15-20 reps
  
  

Post time, rounds or load to comments

REST DAY

REST DAY - Sun, 30DEC12

The WOD - SAT, 29DEC12

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 an 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: 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: 4 RFT:

Rx
• 10x DB squat clean to press (30/20#)
  
• 1x DB bear crawl, 10 steps per leg
  
  
  Scaled
  
• 10x DB squat clean to press (20/10#)
  
• 1x DB bear crawl, 10 steps per leg
  
  
  
  Novice
  
• 5x DB squat clean to press (20/10#)
  
• 1x DB bear crawl, 5 steps per leg
  
  

Post time, rounds or load to comments

REVISED HOLIDAY SCHEDULE!!!

The schedule is as followed:

• Sat, 29DEC12, REGULAR HOURS
  
• SUN, 30DEC12, CLOSED
  
• Mon, 31DEC12, CLOSED AFTER 1130-1230 Class
  
• Tues, 01JAN13, CLOSED FOR NEW YEARS
  
• Wed, 02JAN13, OPEN AGAIN BY 1130-1230 Class
  RING IN THE NEW YEAR WITH 2013 BURPEES AS A GYM!!
  
  

The WOD - FRI, 28DEC12

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 .
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
  

Hang Power Clean 2X3@75% 2X3@80% 1RM Followed by: Strength: Front Squat 2X3@75% 2X3@80% 1RM WOD: Tabata This!!:

Rx
• Deadlift (bw)
  
• AbMat Sit Up
  
• Ring Push up
  
  Scaled
  
• Deadlift (.75 bw)
  
• AbMat Sit Up
  
• Ring Push up
  
  Novice
  
• Deadlift (.5 bw)
  
• AbMat Sit Up
  
• Push up
  
  

Post time, rounds or load to comments

The WOD - THUR, 27DEC12

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: The WOD

For Time: Rx
• 100x Squats
  
• 90x AbMat Sit-ups
  
• 80x Walking lunges
  
• 70x Double unders
  
• 60x Wall ball (20/16#)
  
• 50x KBS (1.5/1 pood)
  
• 40x Pull-ups
  
• 30x Push-press (95/65#)
  
• 20x Box jumps (20")
  
• 10x Ring Dips
  
  Scaled
  
• 100x Squats
  
• 90x Sit-ups
  
• 80x Walking lunges
  
• 70x Double unders or 140 Singles
  
• 60x Wall ball (16/12#)
  
• 50x KBS (1 pood/12kg)
  
• 40x Banded Pull-ups
  
• 30x Push-press (75/55#)
  
• 20x Box jumps (20")
  
• 10x Banded Ring Dips
  
  Novice
  
• 85x Squats
  
• 75x Sit-ups
  
• 65x Walking lunges
  
• 55x Singles
  
• 45x Wall ball (12/10#)
  
• 35x KBS (12kg/20#)
  
• 25x Jumping Pull-ups
  
• 15x Push-press (65/45#)
  
• 10x Box jumps (20")
  
• 5x Jumping Ring Dips
  
  

Post time, rounds or load to comments

For time

The WOD-WED, 26DEC12

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: 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 3X5@65% 1RM Followed By: Strength: Back Squat 3X3@65% 1RM Followed by: WOD: 21-15-9 RRFT:

Rx
• Sumo deadlift high-pull, 95/65#
  
• Ring Dips
  
• Power Clean & Jerk, 95/65#
  
  
  
  Scaled
  
• Sumo deadlift high-pull, 75/55#
  
• Banded Ring Dips
  
• Power Clean & Jerk, 75/55#
  
  
  
  Novice
  
• Sumo deadlift high-pull, 65/45#
  
• Jumping Ring Dips
  
• Power Clean & Jerk, 65/45#
  
  

Post time, rounds or load to comments

MERRY CHRISTMAS!!!

TUES, 25DEC12

The WOD - MON, 24DEC12

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 .
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
  

Followed by: WOD: 5 RFT:

Rx
• 5x Squat cleans (135#/95#)
  
• 10x KB snatch, each arm (53#/36#)
  
• 15x Box jumps
  
  
  Scaled
  
• 5x Squat cleans (115/80#)
  
• 10x KB snatch, each arm (36#/24#)
  
• 15x Box jumps
  
  
  

CHRISTMAS & NEW YEARS SCHEDULE!!!

The schedule is as followed:

• Fri-Sat, 21-22DEC12, 12 DAYS OF CHRISTMAS WOD!!
  
• Mon, 24DEC12, CLOSED AFTER 1130-1230 Class
  
• Tues, 25DEC12, CLOSED FOR CHRISTMAS
  
• Wed, 26DEC12, OPEN AGAIN BY 1130-1230 Class
  
• Thu-Fri, 27-28DEC12, REGULAR HOURS
  
• Sat-Tues, 30DEC12-01JAN13, CLOSED FOR NEW YEAR'S
  
• Wed, 2JAN13 RING IN THE NEW YEAR WITH 2013 BURPEES AS A GYM!!
  
  

The WOD - FRI, 21DEC12

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:

WOD:

12 Days of Christmas

For Time:

*Perform the WOD using this sequence until all stations are complete.
• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  ....Etc
  
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class.
If you miss the WOD, we will run it again this Saturday.
Post load/time or rounds to comments.

The WOD - THUR, 20DEC12

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: The WOD

7 Rounds For Time: Rx
• 10x Jumping Back squats, 45/30#
  
• 10x Ring push-ups
  
• 5x KB Snatch Per Hand, 1.5/1 pood
  
• 1x Bear Crawl
  
  Scaled
  
• 8x Jumping Back squats, 45/30#
  
• 8x Ring push-ups
  
• 4x KB Snatch Per Hand, 1 pood/12kg
  
• 1x Bear Crawl
  
  Novice
  
• 8x Jumping Back squats, 30/15#
  
• 8x push-ups
  
• 4x KB Snatch Per Hand, 12kg/20#
  
• 1x Bear Crawl
  
  

Post time, rounds or load to comments

The WOD - WED, 19DEC12

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 .
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
  

Hang Power Clean 3X3@65% 1RM Followed by: WOD: 10 RFT:

Rx
• Deadlift, 5 reps, 135/95#
  
• Back squat, 5 reps, 135/95#
  
• Bench press, 5 reps, 135/95#
  
  
  Scaled
  
• Deadlift, 5 reps, 115/80#
  
• Back squat, 5 reps, 115/80#
  
• Bench press, 5 reps, 115/80#
  
  Novice
  
• Deadlift, 5 reps, 95/65#
  
• Back squat, 5 reps, 95/65#
  
• Bench press, 5 reps, 95/65#
  
  

Post time, rounds or load to comments

The WOD - TUES, 18DEC12

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 Followed by: The WOD

For Time: Rx
• Box Jumps, 20 reps, 24"
  
• OHS, 20reps, 75/55#
  
• GHD Sit ups, 20reps
  
• Box Jumps, 20 reps, 24"
  
• Push Press, 20reps, 75/55#
  
• GHD Back Extension, 20reps
  
• Box Jumps, 20 reps, 24"
  
  Scaled
  
• Box Jumps, 20 reps, 20"
  
• OHS, 20reps, 55/35#
  
• AbMat Sit ups, 20reps
  
• Box Jumps, 20 reps, 20"
  
• Push Press, 20reps, 55/35#
  
• Good Morning, 20reps
  
• Box Jumps, 20 reps, 20"
  
  
  Novice
  
• Box Jumps, 15 reps, 18"
  
• OHS, 20reps, 55/35#
  
• AbMat Sit ups, 20reps
  
• Box Jumps, 15 reps, 18"
  
• Push Press, 20reps, 55/35#
  
• Good Mornings, 20reps
  
• Box Jumps, 15 reps, 18"
  
  
  

Post time, rounds or load to comments

The WOD - MON, 17DEC12

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 .
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
  

Hang Power Snatch 3X3@65% 1RM Followed By: Strength: Back Squat 3X3@65% 1RM Followed by: WOD: 3 RFT:

Rx
• 1 min Max Pull ups
  
• 1 min Max Ring Dips
  
• 1 min Max Burpees
  
• 1 min Rest
  
  
  Scaled
  
• 1 min Max Banded Pull ups
  
• 1 min Max Banded Ring Dips
  
• 1 min Max Burpees
  
• 1 min Rest
  
  Novice
  
• 1 min Max Jumping Pull ups
  
• 1 min Max Jumping Ring Dips
  
• 1 min Max Burpees
  
• 1 min Rest
  
  

Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 16DEC12

The WOD - SAT, 15DEC12

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
"CrossFit Total"

Back squat, 3x1 rep

Shoulder Press, 3x1 rep

Deadlift, 3x1 rep


Post load/time or rounds to comments.

The WOD - FRI, 14DEC12

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 .
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
  

Power Clean 1X3@80, 2X1@85, 3x1@90 1RM
Followed By:
Strength:
Overhead squat 1X3@80, 2X1@85, 3x1@90 1RM
Followed by:
WOD: The Stout! 7 RFT:

Rx
• 10x Forward walking lunges(Total)
  
• 10x Backward walking lunges(Total)
  
• 15x Double Unders
  
• 20x AbMat Sit up
  
  
  
  Intermediate
  
• 8x Forward walking lunges(Total)
  
• 8x Backward walking lunges(Total)
  
• 10x Double Unders (3:1)
  
• 15x AbMat Sit up
  
  
  Novice
  
• 5x Forward walking lunges(Total)
  
• 5x Backward walking lunges(Total)
  
• 8x Double Unders (3:1)
  
• 10x AbMat Sit up
  
  

Post time, rounds or load to comments

The WOD - THUR, 13DEC12

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: The Dirty 30
30 reps per station for time...alternate hands as needed:
Rx 1.5/1 pood
Scaled 1 pood/12kg
Novice 12kg/20#

• KB Sumo Deadlift High pull
  
• KB Goblet squat
  
• KB Swing
  
• KB Thrusters
  
• KB Clean & jerk
  
• KB Snatch
  
  

Post time, rounds or load to comments

The WOD - WED, 12DEC12

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 1X3@80, 2X1@85, 3x1@90 1RM Followed By: Strength: Deadlift 1X3@80, 2X1@85, 3x1@90 1RM Followed by: WOD: FML! 3 RFT:

Rx 15x Push Press, 95/65# 15x Toes to Bar 15x Front Squat, 95/65# Intermediate 15x Push Press, 75/55# 15x Knees To Elbow 15x Front Squat, 75/55# Novice 15x Push Press, 65/45# 15x Knees to Chest 15x Front Squat, 65/45#

Post time, rounds or load to comments

CHRISTMAS & NEW YEAR'S SCHEDULE!!!

CHRISTMAS & NEW YEAR'S SCHEDULE!!!



The schedule is as followed:

• Sat, 15DEC12, CrossFit Total Competition
  
  FBook Event Page
  
  
• Mon-Thur, 17-20DEC12, End of the quarter Test Out
  
  Snatch, Clean/Jerk, Max Pull ups/Ring Dip, 500M row/1mile run
  
  
• Fri-Sat, 21-22DEC12, 12 DAYS OF CHRISTMAS WOD!!
  
• Mon, 24DEC12, CLOSED AFTER 1130-1230 Class
  
• Tues, 25DEC12, CLOSED FOR CHRISTMAS
  
• Wed, 26DEC12, OPEN AGAIN BY 1130-1230 Class
  
• Thu-Fri, 27-28DEC12, REGULAR HOURS
  
• Sat-Tues, 30DEC12-01JAN13, CLOSED FOR NEW YEAR'S
  
• Wed, 2JAN13 RING IN THE NEW YEAR WITH 2013 BURPEES AS A GYM!!
  
  

The WOD - TUES, 11DEC12

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: The Yoke

3 RFT: Rx
• Lo-High box jumps (four boxes set up in a line - 18-20-24-30)
  
• 10x Sledgehammer Strikes
  
• 10x Burpee
  
• Lo-High box jumps (four boxes set up in a line - 18-20-24-30)
  
• 10x Thruster, 85/60#
  
• 10x Pull-ups
  
• Lo-High box jumps (four boxes set up in a line - 18-20-24-30)
  
• 10x TGU, 5 per hand, 1pood/12kg
  
  
  
  Intermediate
  
• Lo-High box jumps (three boxes set up in a line - 18-20-24)
  
• 10x Sledgehammer Strikes
  
• 10x Burpee
  
• Lo-High box jumps (three boxes set up in a line - 18-20-24)
  
• 10x Thruster, 65/45#
  
• 10x Banded Pull-ups
  
• Lo-High box jumps (three boxes set up in a line - 18-20-24)
  
• 10x TGU, 5 per hand, 12kg/20#
  
  
  
  Novice
  
• Lo-High box jumps (three boxes set up in a line - 12-18-20)
  
• 10x Sledgehammer Strikes
  
• 10x Burpee
  
• Lo-High box jumps (three boxes set up in a line - 12-18-20)
  
• 10x Thruster, 45/30#
  
• 10x Jumping Pull-ups
  
• Lo-High box jumps (three boxes set up in a line - 12-18-20)
  
• 10x TGU, 5 per hand, 20/10#
  
  
  

Post time, rounds or load to comments

The WOD - MON, 10DEC12

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: 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 1x3 80%, 1x2 85%, 3x1 90% Followed by: Strength: Squat 1x3 80%, 1x2 85%, 3x1 90% Followed by: The WOD AMRAP THIS!!

5 Min AMRAP
• Overhead Squat, 5 reps (Rx)95/65# - (Scaled)75/55# - (Novice)45/30#
  
• Pull ups, 5 reps (Rx)No Assistance - (Scaled)Banded - (Novice)Jumping
  
• Double under, 10 reps (Scaled)3:1 - (Novice)2:1
  
  
  
  1Min Rest
  
  
  
  4 Min AMRAP
  
• AbMat Sit up, 10 reps
  
• SDHP, 5 reps (Rx)95/65# - (Scaled)75/55# - (Novice)45/30#
  
  
  
  1Min Rest
  
  
  
  3 Min AMRAP
  
• WBS Sit up, 10 reps (Rx)20/16# - (Scaled/Novice)16/12#
  
• Burpee, 5 reps
  
  
  
  

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The WOD - WED, 05DEC12

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
  

Hang Power Snatch 1X3@80 1RM - Power Snatch 1X3@85 1RM - Snatch 2X3@90 1RM
Followed By:

Strength:
Shoulder Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:

WOD:
BREEEZY!
21-15-9 RRFT:

Rx
• Pull-ups
  
• Ring Push-ups
  
• GHD Sit-ups
  
• Air Squats
  
  
  
  Intermediate
  
• Banded Pull-ups
  
• Elevated Push-ups
  
• AbMat Sit-ups
  
• Air Squats
  
  
  
  Novice
  
• Jumping Pull-ups
  
• Push-ups
  
• AbMat Sit-ups
  
• Air Squats
  

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The WOD - TUES, 04DEC12

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

AMRAP in 5 min:
• 6 box jumps
  
• 9 KBS
  
• 12 push ups
  
  
  Rest 1 min::
  
  
  AMRAP in 5 min::
  
• 6 SDHP
  
• 9 Lunges
  
• 12 AbMat Situp
  
  
  Rest 1 min::
  
  
  AMRAP in 5 min::
  
• 6 HSPU
  
• 9 Air Squats
  
• 12 Back Extensions
  
  

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The WOD - MON, 03DEC12

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: 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 Balance 3x5
Followed by:
Strength:
Squat 3X5 Followed by:
The WOD
4 RFT:

RX
• Overhead Squat, 3 reps 115/85#
  
• Thrusters, 5 reps, 115/85#
  
• Pull ups, 7 reps
  
  
  
  Scaled
  
• Overhead Squat, 3 reps 95/65#
  
• Thrusters, 5 reps, 95/65#
  
• Banded Pull ups, 7 reps
  
  
  
  Novice
  
• Overhead Squat, 3 reps 65/45#
  
• Thrusters, 5 reps, 65/45#
  
• Jumping Pull ups, 7 reps
  

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CHALLENGE WOD!!

CHALLENGE WOD!!!- 03-07DEC12

Stonebreaker

3 rounds, 1 minute at each station, total reps=score:

• Deadlift (225/155#)
  
• Sledghammer tire hits
  
• KB swings (1/1.5 pood)
  
• Ball slams (20/16#)
  
• KB snatch (1pood/12kg#)
  
• Rest
  

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