The WOD - WED, 01MAY13

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
  

Snatch Pull 2x3 @125% 1RM Hang Power Snatch 1x3 @75% 1RM Hang Snatch 1x3 @80% 1RM Snatch 1x2 @85% 1RM Followed By: Strength: Deadlift, 3x3 @ 85% 1RM Followed by: "BREATHLESS" 5 RFT:

Rx BUY-IN Burpees 20 reps
• 5x Shoulder press (95/65#)
  
• 8x Pull-ups
  
• 15x Double unders
  
  
  Scaled
  BUY-IN Burpees 20 reps
  
• 5x Shoulder press (75/55#)
  
• 8x Banded Pull-ups
  
• 15x Double unders (45 singles)
  
  Novice
  BUY-IN Burpees 10 reps
  
• 5x Shoulder press (55/30#)
  
• 8x Banded/Jumping Pull-ups
  
• 20xSingles
  
  

Post time, rounds or load to comments

The WOD - TUES 30APR13

DO A GIRL TUESDAY!!

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 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: Skill: Followed By: "JACKIE" For Time:

Rx
• Row 1000M
  
• Thrusters, 45/30#, 50 reps
  
• Pull Ups, 30 reps
  
  Scaled
  
• Row 750M
  
• Thrusters, 30/15#, 40 reps
  
• Banded Pull Ups, 20 reps
  
  Novice
  
• Row 500M
  
• Thrusters, 15#/PVC, 40 reps
  
• Jumping Pull Ups, 20 reps
  
  

Post load/time or rounds to comments.

The WOD - MON, 29APR13

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
  

Hang Clean 2x3 @ 80% Clean 2x2 @ 90% 2x1 @ 95% 1RM Followed By: Strength: Squat 2x3 @ 80% Clean 2x2 @ 90% 2x1 @ 95% 1RM Followed by: WOD:

Rx
• Max rounds in 4 minutes
  
  • 5x Burpee-pull ups
    
  • 7x Ring push-ups
    
  • 9x Front squat, 95/65#
    
  Rest 2min
• Max rounds in 4 minutes
  
  • 5x Burpee-KBS, 1.5/1pood
    
  • 7x Push Press, 95/65#
    
  • 9x AbMat Sit up
    
  Rest 2 Min
• Max rounds in 4 minutes
  
  • 5x Burpee-WBS, 20/16#
    
  • 7x SDHP, 95/65#
    
  • 9x Ball Slams
    
  Scaled
• Max rounds in 4 minutes
  
  • 5x Burpee-pull ups
    
  • 7x Push-ups
    
  • 9x Front squat, 75/55#
    
  Rest 2min
• Max rounds in 4 minutes
  
  • 5x Burpee-KBS, 1pood/12kg
    
  • 7x Push Press, 75/55#
    
  • 9x AbMat Sit up
    
  Rest 2 Min
• Max rounds in 4 minutes
  
  • 5x Burpee-WBS, 16/12#
    
  • 7x SDHP, 75/55#
    
  • 9x Ball Slams
    
  Novice
• Max rounds in 4 minutes
  
  • 5x Burpee-pull ups
    
  • 7x Push-ups
    
  • 9x Front squat, 12kg/20# KB
    
  Rest 2min
• Max rounds in 4 minutes
  
  • 5x Burpee-KBS, 12kg/20#
    
  • 7x Push Press, , 55/35#
    
  • 9x AbMat Sit up
    
  Rest 2 Min
• Max rounds in 4 minutes
  
  • 5x Burpee-WBS, 16/12#
    
  • 7x SDHP, 12kg/20# KB
    
  • 9x Ball Slams
    

Post time, rounds or load to comments

REST DAY - SUN, 28APR13

REST DAY

3-2-1 GO! AROUND the WORLD!!

This Week 3-2-1 Go in ...Macedonian "Три Две Една Оди!"

Hear it

The WOD - SAT, 27APR13

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

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 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: "KLEPTO" 4 RFT:

Rx
• 27 Box jumps, 24"
  
• 20 Burpees
  
• 11 Cleans, 145/102#
  
  Scaled
  
• 27 Box jumps, 20"
  
• 20 Burpees
  
• 11 Cleans/Power Cleans, 115/80#
  
  Novice
  
• 20 Box jumps, 18"
  
• 13 Burpees
  
• 8 Power Cleans, 85/60#
  

Post load/time or rounds to comments.

The WOD - FRI, 26APR13

HERO FRIDAY

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

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: "SEAN" 10 RFT:

Rx ■Chest to bar pull-ups, 11 reps ■Front squat, 22 reps, 75/55# Scaled ■Pull-ups, 11 reps ■Front squat, 22 reps, 65/45# Novice ■Banded Pull-ups, 8 reps ■Front squat, 10 reps, 65/45#

Post time, rounds or load to comments

The WOD - THUR, 25APR13

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 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: 1 RFT:

Rx
• 10x Deadlifts, 135/95#
  
• 10x Power cleans, 135/95#
  
• 10x Push press, 135/95#
  
• 10x KB swings, 1.5/1 pood
  
• 10x GHD Sit-ups
  
• 10x Burpees
  
• 10x Weighted Pull ups, 1pood/12kg
  
• 10x Burpees
  
• 10x GHD Sit-ups
  
• 10x KB swings, 1.5/1 pood
  
• 10x Push press, 135/95#
  
• 10x Power cleans, 135/95#
  
• 10x Deadlifts, 135/95#
  
  Scaled
  
• Barbell...95/65#
  
• AbMat Sit up
  
• Weighted Pull ups, 12kg/10#
  
  Novice

Barbell...65/55#

AbMat Sit up

Banded Pull ups

Post load/time or rounds to comments.

The WOD - WED, 24APR13

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
  

5x3 Snatch 70-75-80-80-85% 1RM Followed By: Strength: 5x3 Deadlift 70-75-80-80-85% 1RM Followed by: WOD: AMRAP 12MIN:

Rx
• 5x Overhead squats, 135/95#
  
• 10x KB Snatch (5 per hand), 1pood/12kg
  
• 15x GHD sit-ups
  
  Scaled
  
• 5x Overhead squats, 95/65#
  
• 10x KB Snatch (5 per hand), 12kg/20#
  
• 15x AbMat sit-ups
  
  Novice
  
• 5x Overhead squats, 75/55#
  
• 8x KB Snatch (8 per hand), 20/15#
  
• 10x AbMat sit-ups
  
  
  

Post time, rounds or load to comments

The WOD - TUES, 23APR13

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 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: 5x Skin the Cat 3x3 Snatch balance, Bar...65/50# Followed By: WOD: AMRAP 15 min:

Rx
• 3x Handstand push-ups
  
• 5x KB snatch per hand, 1.5/1 pood
  
• 8x Box jumps, 24"
  
  Scaled
  
• 3x Banded Handstand push-ups
  
• 5x KB snatch per hand, 1 pood/12kg
  
• 8x Box jumps, 20"
  
  Novice
  
• 3x Elevated push-ups
  
• 5x KB snatch per hand, 12kg/20#
  
• 8x Box jumps, 18"
  
  

Post load/time or rounds to comments.

The WOD - MON, 22APR13

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
  

5x3 Clean & Jerk 70-75-80-80-85% 1RM Followed By: Strength: 5x3 Squat 70-75-80-80-85% 1RM Followed by: WOD: 3 RFT:

Rx
• 20x Ring push-ups
  
• 15x Medball clean, 20/16#
  
• Run 200M w/ Med Ball
  
  
  Scaled
  
• 15x Ring push-ups
  
• 15x Medball clean, 16/12#
  
• Run 200M w/ Med Ball
  
  Novice
  
• 15x push-ups
  
• 10x Medball clean, 16/12#
  
• Run 150M w/ Med Ball
  
  

Post time, rounds or load to comments

REST DAY - SUN 21APR13

REST DAY

3-2-1 GO! AROUND the WORLD!!

This Week 3-2-1 Go in ...Czech "Kolme, kaksi, yksi, nyt!"

Hear it

The WOD - SAT, 20APR13

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 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: 1 RFT

Rx For time
• Run 100m
  
• 20x Pull-ups
  
• 20x SDHP, 75/55#
  
• Run 200m
  
• 30x Clean, 75/55#
  
• 30x Box jumps, 20"
  
• Run 400m
  
• 40x AbMat Sit Up
  
• 40x Deadlift, 75/55#
  
• Run 500m
  
• 50x Squats
  
• 50x Double Unders
  Scaled
  
• Run 100m
  
• 20x Banded Pull-ups
  
• 20x SDHP, 65/45#
  
• Run 200m
  
• 30x Clean, 65/45#
  
• 30x Box jumps, 20"
  
• Run 400m
  
• 40x AbMat Sit Up
  
• 40x Deadlift, 65/45#
  
• Run 500m
  
• 50x Squats
  
• 50x Double Unders/150 singles
  Novice
  
• Run 100m
  
• 10x Banded Pull-ups
  
• 10x SDHP, 65/45#
  
• Run 200m
  
• 20x Clean, 65/45#
  
• 20x Box jumps, 20"
  
• Run 400m
  
• 30x AbMat Sit Up
  
• 30x Deadlift, 65/45#
  
• Run 500m
  
• 40x Squats
  
• 40x Singles
  

Post load/time or rounds to comments.

The WOD - FRI, 19APR13

HERO FRIDAY

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

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: "ZEUS" 3 RFT:

Rx ■Wall ball shots, 20/16#, 30reps ■Sumo deadlift high-pull,75/55#, 30 reps ■Box jump, 20", 30reps ■Push press, 75/55#, 30 reps ■Row 30 calories ■Push-ups, 30 reps ■Body weight Back squat, 10 reps Scaled ■Wall ball shots, 20/16#, 20reps ■Sumo deadlift high-pull,75/55#, 20 reps ■Box jump, 20", 20reps ■Push press, 75/55#, 20 reps ■Row 20 calories ■Push-ups, 20 reps ■.75 Body weight Back squat, 10 reps Novice ■Wall ball shots, 16/12#, 20reps ■Sumo deadlift high-pull,55/30#, 20 reps ■Box jump, 18", 20reps ■Push press, 5530#, 20 reps ■Row 20 calories ■Push-ups, 20 reps ■.5 Body weight Back squat, 10 reps

Post time, rounds or load to comments

The WOD - THUR, 18APR13

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 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: Wall Climbs x 5 Sotts Press x 5 w/bar Followed By: WOD: EMOTM for 12 minutes execute the following complex with a barbell AFTER...A BUY_IN of Run/Row 1000M

Rx Rx 155/105#
• 1 Deadlift
  
• 1 Hang Power Clean
  
• 1 Front Squat
  
• 1 Jerk
  
  Scaled
  Scaled 115/75#
  
• 1 Deadlift
  
• 1 Hang Power Clean
  
• 1 Front Squat
  
• 1 Jerk
  
  Novice
  Novice 85/55#
  
• 1 Deadlift
  
• 1 Hang Power Clean
  
• 1 Front Squat
  
• 1 Jerk
  
  

Post load/time or rounds to comments.

The WOD - WED, 17APR13

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
  

Clean & Jerk 2x3 @ 75%, 2x2 @ 85% 1RM Followed By: Strength: Deadlift 2x3 @ 75%, 2x2 @ 85% 1RM Followed by: WOD:

Rx 30-20-10 RRFT:
• Double unders
  
• Pull Ups
  
• REST 1MIN
  30-20-10 RRFT:
  
• Row, calories
  
• KB Swings, 1.5/1 pood
  
• REST 1MIN
  30-20-10 RRFT:
  
• Walking Lunges, total
  
• Ring Dips
  
  Scaled
  30-20-10 RRFT:
  
• Double unders/Singles (3:1)
  
• Banded Pull Ups
  
• REST 1MIN
  30-20-10 RRFT:
  
• Row, calories
  
• KB Swings, 1 pood/12kg
  
• REST 1MIN
  30-20-10 RRFT:
  
• Walking Lunges, total
  
• Banded Ring Dips
  
  
  Novice
  30-20-10 RRFT:
  
• Singles (2:1)
  
• Jumping Pull Ups
  
• REST 1MIN
  30-20-10 RRFT:
  
• Row, calories
  
• KB Swings, 12kg/20#
  
• REST 1MIN
  30-20-10 RRFT:
  
• Walking Lunges, total
  
• Jumping Ring Dips
  
  

Post time, rounds or load to comments

The WOD - TUES, 16APR13

DO A GIRL TUESDAY!!

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 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:

"DIANE" 21-15-9 RRFT: Rx
• Deadlift, 225/155#
  
• Handstand Push up
  
  Scaled
  
• Deadlift, 185/120#
  
• Handstand Push up, Bands/Pads
  
  Novice
  
• Deadlift, 155/95#
  
• Elevated Push up
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 15APR13

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
  

2x3 of 1 Hang Power Snatch & 1 Power Snatch with Overhead Squat @ 80% 1RM 1x3 of Snatch @ 85% 1RM Followed By: Strength: 3x3 of Front Squat @ 85% 1RM Followed by: WOD: AMRAP in 10min:

Rx
• 3x Thruster, 135/95#
  
• 6x Pull ups
  
• Row 200m
  
  Scaled
  
• 3x Thruster, 95/65#
  
• 6x Banded Pull ups
  
• Row 100m
  
  Novice
  
• 3x Thruster, 75/45#
  
• 6x Banded/Jumping Pull ups
  
• Row 100m
  
  
  

Post time, rounds or load to comments

REST DAY - SUN, 14APR13

The WOD - SAT, 13APR13

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 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: 1 RFT:

Rx
• 100x Jump rope singles
  
• 30x Squats
  
• 30x Reverse lunges
  
• 30x Push-ups
  
• 30x KB swings (53#/36#
  
• 30x Wall ball (20#/14#)
  
• 30x Push press (95#/65#)
  
• 30x Burpees
  
• 30x Dips
  
• 100x Flutter kicks
  
  

Post load/time or rounds to comments.

The WOD - FRI, 12APR13

HERO FRIDAY

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

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: "PHEEZY": 3 RFT:

Rx
• Front squat, 165/115#, 5 reps
  
• 18 Pull-ups
  
• Deadlift,225/155#, 5 reps
  
• 18 Toes-to-bar
  
• Push jerk, 165/115#, 5 reps
  
• 18 Hand-release push-ups
  
  Scaled
  
• Front squat, 135/95#, 5 reps
  
• 18 Banded Pull-ups
  
• Deadlift,185/115#, 5 reps
  
• 18 Knees to Elbow
  
• Push jerk, 135/95#, 5 reps
  
• 18 Hand-release push-ups
  
  Novice
  
• Front squat, 95/65#, 5 reps
  
• 18 Banded Pull-ups
  
• Deadlift,155/95#, 5 reps
  
• 18 Knees to chest
  
• Push jerk, 95/65#, 5 reps
  
• 18 push-ups
  
  

Post time, rounds or load to comments

The WOD - THUR, 11APR13

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 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: Muscle up transition 10 reps Skills: Followed By: WOD: 1 RFT:

Rx
• 15x Burpees
  
• 20x Toes to bar
  
• 25x Sumo-deadlit high-pull, 95/65#
  
• Run 1 mile
  
• 25x Sumo-deadlit high-pull, 95/65#
  
• 20x Toes to bar
  
• 15x Burpees
  Scaled
  
• 10x Burpees
  
• 15x Knees To Elbow
  
• 20x Sumo-deadlit high-pull, 75/55#
  
• Run 1000M
  
• 20x Sumo-deadlit high-pull, 75/55#
  
• 15x Knees To Elbow
  
• 10x Burpees
  Novice
  
• 10x Burpees
  
• 15x Knees To Chest
  
• 20x Sumo-deadlit high-pull, 65/45#
  
• Run 8000M
  
• 20x Sumo-deadlit high-pull, 65/45#
  
• 15x Knees To Chest
  
• 10x Burpees
  

Post load/time or rounds to comments.

The WOD - WED, 10APR13

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
  

1 Snatch pull & 1 Hang power Snatch x 3 @ 75% 1RM 1 Snatch pull & 1 Hang power Snatch x 3 @ 80% 1RM Snatch x 3 @ 85% 1RM Followed by: King Kong Ver 1.0: 3 RFT:

Rx
• 1x Deadlift (1RM)
  
• 2x Muscle-up
  
• 3x Clean (80% 1RM)
  
• 4x Handstand push-ups
  
  Scaled
  
• 1x Deadlift (85% 1RM)
  
• 2x Jumping Muscle-up
  
• 3x Clean (70% 1RM)
  
• 4x Banded Handstand push-ups
  
  Novice
  
• 1x Deadlift (85% 1RM)
  
• 2x Jumping Muscle-up
  
• 3x Clean (70% 1RM)
  
• 4x Banded Handstand push-ups
  
  

Post time, rounds or load to comments

The WOD - TUES, 09APR13

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 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:

TGU 3x2 @ 1pood/12kg

KB Clean 3x2 @ 1pood/12kg
Followed By:
WOD:
1 RFT:

Rx
• 20x KB swing (1.5/1 pood)
  
• 30x Single KB thruster, left arm (1.5/1 pood)
  
• 20x Ring Push-ups
  
• 30x Ab Sit-ups
  
• 200m Farmer's walk (2x 1.5/1 pood)
  
• 30x Ab Sit-ups
  
• 20x Ring Push-ups
  
• 30x Single KB thruster, right arm (1.5/1 pood)
  
• 20x KB swing (1.5/1 pood)
  Scaled
  
• KB weight...1pood/12kg
  
• Regular push up
  Novice
  
• KB weight...12kg/20#
  
• Regular push up
  
• Reduce every station by 5 reps
  
• Farmer's Carry 100M
  

Post load/time or rounds to comments.

The WOD - MON, 08APR13

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
  

Hang snatch 2x3 70% , Hang Clean&Jerk 2X3 70% 1RM Followed by: WOD: 4 RFT:

Rx
• Run, 200M
  
• Box Jumps, 24", 10 reps
  
• Run Backwards, 200M
  
• Deadlifts, 275 / 175#, 4 reps
  
  
  Scaled
  
• Run, 100M
  
• Box Jumps, 20", 10 reps
  
• Run Backwards, 100M
  
• Deadlifts, 225 / 155#, 4 reps
  
  Novice
  
• Run, 100M
  
• Box Jumps, 18", 10 reps
  
• Run Backwards, 100M
  
• Deadlifts, 185 / 115#, 4 reps
  
  

Post time, rounds or load to comments

REST DAY - SUN, 07APR13

GYM CLOSED - SAT, 06 APR13

The Gym will be CLOSED this Saturday. I have my LAST National Gaurd training this weekend. We will be open again on Monday, and back on track with Saturday classes.

The WOD - FRI, 05APR13

HERO FRIDAY

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David.
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: "WOOD": 5 RFT:

Rx
• Run 400 meters
  
• Burpee box jumps, 24", 10 reps
  
• Sumo-deadlift high-pull, 95/65#, 10 reps
  
• Thruster, 95/65#, 10 reps
  
• Rest 1 minute
  
  Scaled
  
• Run 300 meters
  
• Burpee box jumps, 20", 10 reps
  
• Sumo-deadlift high-pull, 75/55#, 10 reps
  
• Thruster, 75/55#, 10 reps
  
• Rest 1 minute
  
  
  Novice
  
• Run 200 meters
  
• Burpee box jumps, 18", 10 reps
  
• Sumo-deadlift high-pull, 65/45#, 10 reps
  
• Thruster, 65/45#, 10 reps
  
• Rest 1 minute
  
  

Post time, rounds or load to comments

The WOD - THUR, 04APR13

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 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:

10 Wall Climbs

10 Shoot Throughs
Followed By:
WOD:
3 RFT:

Rx
• Row 25 Cal/Run 400M
  
• 5x Power clean, 135/95#
  
• 10x KB swings, 1.5/1 pood
  
• 15x Wall-ball, 20/16#
  
  Scaled
  
• Row 20 Cal/Run 300M
  
• 5x Power clean, 95/65#
  
• 10x KB swings, 1 pood/12kg
  
• 15x Wall-ball, 16/12#
  
  Novice
  
• Row 15 Cal/Run 200M
  
• 5x Power clean, 75/55#
  
• 10x KB swings, 12kg/20#
  
• 15x Wall-ball, 16/12#
  
  

Post load/time or rounds to comments.

The WOD - WED, 03APR13

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
  

1x3 of the following sequence...1 Hang Power Clean & 2 Power Clean 70% 1RM 1x3 of the following sequence...1 Power Clean & 2 Hang Cleans 75% 1RM 1x3 Cleans 80% 1RM Followed By: Strength: 5x5 Deadlift 80% 1RM Followed by: WOD: 15 RRFT:

Rx
• KB snatch 1-2-3-4...13-14-15x reps per arm, 1.5/1 pood
  
• C2D HR Push-ups 15-14-13-12...3-2-1x reps
  
  
  Scaled
  
• KB snatch 1-2-3-4...13-14-15x reps per arm, 1 pood/12kg
  
• Push-ups 15-14-13-12...3-2-1x reps
  
  Novice
  
• KB snatch 1-2-3-4...13-14-15x reps per arm, 12kg/20#
  
• Push-ups 15-14-13-12...3-2-1x reps
  
  

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The WOD - TUES, 02APR13

DO A GIRL TUESDAY!!

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 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: "BARBARA" 5 RFT Rest precisely three minutes between each round. :

Rx
• 20 Pull-ups
  
• 30 Push-ups
  
• 40 AbMat Sit-ups
  
• 50 Air Squats
  Scaled
  
• 15 Banded Pull-ups
  
• 20 Push-ups
  
• 30 AbMat Sit-ups
  
• 40 Air Squats
  Novice
  
• 15 Jumping Pull-ups
  
• 15 Push-ups
  
• 20 AbMat Sit-ups
  
• 30 Air Squats
  

Post load/time or rounds to comments.