The WOD - MON, 30DEC13

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:

Row 750-500-250m
WBS, 10-25-40 reps, 20/16#
Bear Crawl, 20M

Scaled
Row 500-400-250m
WBS 10-20-30 reps, 20/16#
Bear Crawl, 20M

Novice
Row 400-300-250m
WBS 10-15-20 reps, 20/16#
Bear Crawl, 20M

Post time, rounds or load to comments

NEW YEAR'S SCHEDULE

The schedule is as followed:

TUES, 31DEC13, CLOSED AFTER 1130am Lunch Class
WED, 01JAN14, CLOSED...NEW YEARS
THUR, 02JAN14, OPEN for 1130am Lunch, 415,530, 700pm Classes
FRI, 03JAN14, OPEN REGULAR HOURS
RING IN THE NEW YEAR WITH 2014 BURPEES AS A GYM THUR, FRI, SAT!!

REST DAY - SUN, 29DEC13

REST DAY

Mental Skills of the Athlete

The WOD - SAT, 28DEC13

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:

1 RFT:

20x DB push press (30#/20#)
20x Air Squats
20x DB renegade rows (30#/20#)
Run 200m
20x KB swings (1.5/1 pood)
20x KB front squat(1.5/1 pood)
20x KB snatch...10 per hand (1.5/1 pood)
Run 200m
20x Pull-ups
20x AbMat Sit-ups
20x C2D HR Push-ups
Run 200m

The WOD - FRI, 27DEC13

HERO FRIDAY

"JORGE"

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his sister Gina.
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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed by:

"JORGE "

1RFT :

Rx

GHD sit-ups, 30 reps
155/110# Clean, 15 reps
GHD sit-ups, 24 reps
155/110# Clean, 12 reps
GHD sit-ups, 18 reps
155/110# Clean, 9 reps
GHD sit-ups, 12 reps
155/110# Clean, 6 reps
GHD sit-ups, 6 reps
155/110# Clean, 3 reps

Scaled

135/95# Clean
AbMat Sit up

Novice

95/65# Clean
AbMat Sit up

Post time, rounds or load to comments

The WOD - THUR, 26DEC13

Last minute LATE Christmas gift????

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By:

GUTBUSTER!

10 RFT:

6x Push-press, 45/35#
6x WBS, 20/16#
6x Burpees
6x Jumping Pull Ups
6x KBS, 1 pood/12kg

Post load/time or rou

MERRY CHRISTMAS 2013!!!

The WOD - TUES, 24DEC13

Squat or Overhead Squat
AbMat or GHD Sit-up
Back-extension
Pull-up
Ring Dip or HSPU

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By:

Bootstrapped

2 RFT:

50x Push-ups
40x Air squats
30x Flutter Kicks
20x Mountain Climbers
10x Strict pull-ups
5x Pistols, each leg

Scaled

50x Push-ups
40x Air squats
30x Flutter Kicks
20x Mountain Climbers
10x Banded pull-ups
5x Pistols, each leg

Novice

30x Push-ups
25x Air squats
20x Flutter Kicks
15x Mountain Climbers
10x Jumping pull-ups
5x Pistols, each leg

Post load/time or rou

The WOD - MON, 23DEC13

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 3x2 @ 85%(Heavy) 2x1 @ 95%(Heavy) 2x1 @ 100%(HEAVY)
Clean & Jerk 3x2 @ 85%(Heavy) 2x1 @ 95%(Heavy) 2x1 @ 100%(HEAVY)

Followed By:
WOD:

2x Man Makers, 30/20# Dbells
6x Plate Sit ups, 25/10#
10x Double Unders

Scaled
2x Man Makers, 20/15# Dbells
6x Plate Sit ups, 25/10#
10x Double Unders/ 30 Singles

Novice

2x Man Makers, 15/10# Dbells
6x Plate Sit ups, 10/8# MedBall
20x Singles

Post load/time or rounds to comments.

REST DAY - SUN, 22DEC13

NEW YEAR's RESOLUTIONS...ver 1.0

10. To remember that just because someone else did it on YouTube...that doesn't make it a good idea.
9. Not to steal someone else's (bar, kettlebell, band, box, wife, husband, or score) during a WOD.
8. To record my time reps weight etc BEFORE the endorphins wear off and completely forget where I am.
7. Not to make voodoo dolls replicas of the "fast people" and poke needles in their legs just before a running WOD.
6. Not to destroy another chalk bucket.
5. To NOT bomb the bar from way overhead...I know it makes me look bad ass to hold a metric assload of weight overhead and then just drop it, but I know it's not good for the equipment.
4. To run like a greyhound, lift like a gorilla and whimper afterwards like a baby.
3. To buy no less than 18 t-shirts, 15 lbs of protein powder, 14 pairs of shoes, 8 jump ropes, 5 subscriptions to the CrossFit Journal & The BOX. Dedication... all it takes is a little cash.

2. To NEVER, EVER, EVER think a "100 day burpee challenge" is in any way a good idea.

and finally,

1. To recognize and cherish the outstanding people I have met at Razor's Edge. To greet and welcome each new person and make them feel welcome in an intimidating environment. To set an example for others by working as hard as I can each and every day. To work on my mobility, my warm-ups, cool downs, and my nutrition, all to become even better in 2014

The WOD - SAT, 21DEC13

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:

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 - FRI, 20DEC13

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:

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, 19DEC13

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By:
CHAOS!

AMRAP in 20 Min:

1x Snatch, 135/95#
2x OHS, 135/95#
3x Muscle Ups
10x Double Under

Scaled

1x Snatch, 115/85#
2x OHS, 115/85#
3x Jumping Muscle Ups
10x Double Under/ 30x Singles

Novice

1x Snatch, 95/65#
2x OHS, 95/65#
3x Jumping Muscle Ups/ 6x pull ups& ring dips
30x Singles

Post load/time or rounds to comments.

HOLIDAY SCHEDULE 2013-2014!!

The schedule is as followed:

TUES, 24DEC13, CLOSED AFTER 1130am Class
WED, 25DEC13, CLOSED...CHRISTMAS
THUR, 26DEC13, OPEN...1130am, 415pm ,530pm Classes
TUES, 31DEC13, CLOSED AFTER 1130am Class
WED, 01JAN14, CLOSED...NEW YEARS
THUR, 02JAN14, REGULAR HOURS
RING IN THE NEW YEAR WITH 2014 BURPEES AS A GYM!!

The WOD - WED, 18DEC13

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 2x2 @ 80%(Medium) 1x2 @ 90%(Heavy) 2x1 @ 95%(HEAVY)

Followed By:
Strength:

Push Press 3x2 @ 80%(Medium) 2x2 @ 90%(Heavy) 3x1 @ 95%(HEAVY)

Followed By:
WOD:

1x Back Squat, 90% 1RM
3x Ring Dips
4x KBS, 1.5/1 pood

Scaled
1x Back Squat, 85% 1RM
3x Banded Ring Dips
4x KBS, 1 pood/12kg

Novice

1x Back Squat, 80% 1RM
3x Jumping Ring Dips
4x KBS, 12kg/20#

Post load/time or rounds to comments.

The WOD - TUES, 17DEC13

DO A GIRL TUESDAY!!

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:
Grace & Nicole Tag Team!!

5 RFT:
*Each round the clean & jerk increases by 2 reps

Rx

Clean & Jerk, 135/95
Max Pull ups
Run 400m

Scaled

Clean & Jerk, 95/65#
Max Banded Pull ups
Run 400m

Novice

Clean & Jerk, 75/55#
Max Jumping Pull ups
Run 300m

Post load/time or rounds to comments.

The WOD - MON, 16DEC13

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 2x2 @ 80%(Medium) 1x2 @ 90%(Heavy) 2x1 @ 95%(HEAVY)

Followed By:
Strength:

Squat 3x2 @ 80%(Medium) 2x2 @ 90%(Heavy) 3x1 @ 95%(HEAVY)

Followed By:
WOD:

8x Burpee Pull ups
8x Med ball Cleans, 20/16#
8x Ring Push ups

Scaled
8x Burpee Pull ups
8x Med ball Cleans, 16/12#
8x Modified Ring Push ups (Knees)

Novice

6x Burpee Jumping Pull ups
6x Med ball Cleans, 12/10#
6x C2D HR Push ups

Post load/time or rounds to comments.

REST DAY - SUN, 15DEC13

REST DAY

"When to Move on, and When to Punch Your Missed Lift in its Stupid Little Mouth"

HOLIDAY SCHEDULE 2013-2014!!

The schedule is as followed:

TUES, 24DEC13, CLOSED AFTER 1130am Class
WED, 25DEC13, CLOSED...CHRISTMAS
THUR, 26DEC13, OPEN...1130am, 415pm ,530pm Classes
TUES, 31DEC13, CLOSED AFTER 1130am Class
WED, 01JAN14, CLOSED...NEW YEARS
THUR, 02JAN14, REGULAR HOURS
RING IN THE NEW YEAR WITH 2014 BURPEES AS A GYM!!

The WOD - SAT, 14DEC13

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:

5 RFT:

6x Thrusters, 95/65#
1x 10M Bear Crawl
6x Strict Pull Ups
1x 10M Bear Crawl

Post load/time or rounds to comments.

The WOD - FRI, 13DEC13

HERO FRIDAY

"JAG 28"

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.

He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

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:
"JAG 28 "
1 RFT:

Run 800 meters
28 Kettlebell swings, 2/1.5 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2/1.5 pood each
28 Strict Pull-ups
Run 800 meters

Post time, rounds or load to comments

The WOD - THUR, 12DEC13

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By:
CHAOS!

1 RFT:

Run 800m
20x Double unders
20x Box jumps, 24"
20x Pull ups
20x WBS, 20/16#
20x Air Squats
Run 400m
20x Knees to elbows
20x Walking lunge steps
20x Push Presses, 45/30#
20x KB Front Squats, 1.5/1 pood
20x Double-unders
Run 800m

Scaled

Run 500m
20x Double unders/ 60 Singles
20x Box jumps, 20"
20x Pull ups
20x WBS, 16/12#
20x Air Squats
Run 300m
20x Knees to elbows
20x Walking lunge steps
20x Push Presses, 45/30#
20x KB Front Squats, 1 pood/12kg
20x Double-unders /60 Singles
Run 500m

Novice

Run 500m
20x Singles
20x Box jumps, 18"
20x Banded Pull ups
20x WBS, 12/10#
20x Air Squats
Run 200m
20x Knees to elbows
20x Walking lunge steps
20x Push Presses, 30/15#
20x KB Front Squats, 12kg/20#
20x Singles
Run 400m

Post load/time or rounds to comments.

The WOD - WED, 11DEC13

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By:

Block Snatch 3x2 @ 80%(Medium) 1x2 @ 85%(Heavy)

Block Clean & Jerk 3x2 @ 80%(Medium) 1x2 @ 85%(Heavy)
Followed By:

WOD:

21-15-9 RRFT (10 MIN CAP):

Box Jump, 24"
KBS, 1.5/1 pood
Ring Push Ups

Scaled
Box Jump, 20"
KBS, 1 pood/12kg
Ring Push Ups

Novice
Box Jump, 18"
KBS, 12kg/20#
C2D HR Push Ups

Post load/time or rounds to comments.

The WOD - TUES, 10DEC13

DO A GIRL TUESDAY!!

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:
"FRELEN"
5 RFT:

Run 800 meters
15 Dumbbell thrusters
15 Pull-ups

Scaled
Run 500 meters
15 Dumbbell thrusters
15 Banded Pull-ups

Scaled
Run 400 meters
15 Dumbbell thrusters
15 Jumping Pull-ups

Originally posted on CrossFit June 22, 2005

CLICK HERE

Post load/time or rounds to comments.

The WOD - MON, 09DEC13

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By:

Snatch 2x2 @ 80%(Medium) 1x2 @ 90%(Heavy) 2x1 @ 95%(HEAVY)

Clean & Jerk 2x2 @ 80%(Medium) 1x2 @ 90%(Heavy) 2x1 @ 95%(HEAVY)

Followed By:

WOD:

8x Squat Up & Overs, 20/16# Med Ball
8x Burpees
8x Ring dips

Scaled
8x Squat Up & Overs, 16/12# Med Ball
8x Burpees
8x Banded Ring dips

Novice
6x Squat Up & Overs, 16/12# Med Ball
6x Burpees
6x Banded Ring dips

Post load/time or rounds to comments.

REST DAY - SUN, 08DEC13

REST DAY

"TRAINING VOLUME"

Click Here

The WOD - SAT, 07DEC13

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:

Followed By:

WOD:

10x Burpee pull-ups
20x Push Press, 45/30# bar
30x C2D HR Push-ups
40x Air Squats
5x10m Shuttle Run

Post load/time or rounds to comments.

The WOD - FRI, 06DEC13

HERO FRIDAY

"CAMERON"

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his parents Bette and John, and brother Alex.
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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed by:
"CAMERON"
1 RFT:

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24" box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20/16# ball
50 Sit-ups
15 foot Rope climb, 5 ascents
Scaled
50 Walking lunge steps
25 pull-ups
50 Box jumps, 20" box
25 Double-unders
50 Back extensions/Good Mornings
25 Banded Ring dips
50 Knees to elbows/chest
25 Wallball, 20/16# ball
50 Sit-ups
3 ascents, Rope climb

Novice
50 Walking lunge steps
25 Banded pull-ups
50 Box jumps, 20" box
25 Double-unders/50 singles
50 Good Mornings
25 Jumping Ring dips
50 Knees to elbows/chest
25 Wallball, 20/16# ball
50 Sit-ups
25 Ring Rows

Post time, rounds or load to comments

The WOD - THUR, 05DEC13

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By: Skills:

Bar Muscle Up

Wall Climbs 3x3
Followed By:
WOD:

Row 250m
5x Hang Power Clean, 115/85#
Double Under, 20 reps
5x Hang Clean, 115/85#
Row 250m
5x Clean, 115/85#

Scaled
Row 250m
5x Hang Power Clean, 95/65#
Double Under, 20 reps/Singles 60 reps
5x Hang Clean, 95/65#
Row 250m
5x Clean, 95/65#

Novice
Row 250m
5x Hang Power Clean, 75/55#
Singles 40 reps
5x Hang Clean, 75/55#
Row 250m
5x Clean, 75/55#

Post load/time or rounds to comments.

The WOD - WED, 04DEC13

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By: WOD

Post load/time or rounds to comments.

The WOD - TUES, 03DEC13

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By: WOD

Post load/time or rounds to comments.

The WOD - MON, 02DEC13

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By: Snatch Complex: Snatch Pull-Hang Snatch 4 sets @ 75% 1 RM Snach 1x3 80% 1 RM Followed By: Strength: Deadlift 1x5 @ 75% 2x3 @ 85% 1x2 90% 1 RM WOD:

Row 250M
10x Alternating KB clean & jerk, 1.5/1 pood
10x GHD sit-ups
Rest 2 minute
AMRAP 8 MIN:
Shuttle run, 4x10M
10x Alternating KB Snatches, 1.5/1 pood
10x GHD Back Extensions

Scaled
AMRAP 8 MIN:
Row 250M
10x Alternating KB clean & jerk, 1 pood/12kg
10x AbMat sit-ups
Rest 2 minute
AMRAP 8 MIN:
Shuttle run, 4x10M
10x Alternating KB Snatches, 1 pood/12kg
10x Good Morning

Novice
AMRAP 8 MIN:
Row 250M
10x Alternating KB clean & jerk, 12kg/20#
10x AbMat sit-ups
Rest 2 minute
AMRAP 8 MIN:
Shuttle run, 4x10M
10x Alternating KB Snatches, 12kg/20#
10x Good Morning

Post load/time or rounds to comments.

REST DAY - SUN, 01DEC13

REST DAY

The WOD - FRI, 29NOV13

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 5X3 @ 2X75-2X80-1X85% 1RM
Followed By:
Strength:
Squat 5X3 @ 2X75-2X80-1X85% 1RM
Followed by:
WOD:
"Back In Black"
10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:

HSPU
SDHP w/ Bar 95/65#
Sprint 100m between each set

Scaled
Banded HSPU
SDHP w/ Bar 75/55#
Sprint 100m between each set

Novice
Elevated Push up
SDHP w/ Bar 55/35#
Sprint 100m between each set

Post time, rounds or load to comments

The WOD - WED, 27NOV13

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

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Followed By: Push Press 3x4 @ 75% 1 RM Jerk 3x4 @ 75% 1 RM Followed By: WOD: 3 RFT:

5x Muscle-ups
5x Back squat, 75% 1rm
5x Clean from Blocks, 75% 1rm

Scaled
5x Jumping Muscle-ups
5x Back squat, 65% 1rm
5x Clean from Blocks, 65% 1rm

Novice
5x Muscle-ups
5x Back squat, 55% 1rm
5x Clean from Blocks, 55% 1rm

Post load/time or rounds to comments.

The WOD - TUES 26NOV13

DO A GIRL TUESDAY!!

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:

CINDY

Pull up, 5 reps
Push up, 10 reps
Air squat, 15 reps

Scaled
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

Post load/time or rounds to comments.

HERO FRIDAY

DO A GIRL TUESDAY!!

HERO FRIDAY

DO A GIRL TUESDAY!!

HERO FRIDAY

DO A GIRL TUESDAY!!

WOD Archive

Convert To .PDF

Followers

Subscribe