The WOD - MON, 01JULY13

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: 'Crossfit Total'

Back squat, 3X1 rep

Shoulder Press, 3X1 rep

Deadlift, 3X1 rep

---

CrossFit Total Explained / CrossFit Total (Nicole & Zac) [wmv]

OR

Hang Power Snatch, 2x3 @ 70% 1RM
Hang Snatch, 2x3 @ 75% 1RM
Snatch, 1x3 @ 80% 1RM
Followed by:

Strength:
Shoulder Press,5x3, @ 70-75-80% 1RM
Followed by:

INVICTUS
4 Rounds For Time:

Rx
• Deadlift, 275/195#, 5 reps
  
• Box Jumps, 24", 10 reps
  
• Run, 200M
  
  
  
  Scaled
  
• Deadlift, 250/175#, 5 reps
  
• Box Jumps, 20", 10 reps
  
• Run, 150M
  
  
  
  Novice
  
• Deadlift, 225/155#, 5 reps
  
• Box Jumps, 20", 8 reps
  
• Run, 150M
  
  

Post load/time or rounds to comments.

REST DAY - SUN, 30JUN13

REST DAY

"Words of Wisdom"

Chief Tecumseh 1768-1813 Shawnee Nation

“So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours.


Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.


Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.


When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself.


Abuse no one and no thing, for abuse turns the wise ones to fools,and robs the spirit of its vision.


When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way.

Sing your death song and die like a hero going home."

The WOD - SAT, 29JUN13

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: Stonebreaker 3 x 5 min rounds, 1 minute at each station. Rest 1 min at the end of each round Total reps=score:

• Deadlift, 225/155#
  
• Sledghammer tire hits, 10/6#
  
• Push Press, 115/80#
  
• Ball slams
  
• Box Jumps, 24"
  

Post load/time or rounds to comments.

The WOD - FRI, 28JUN13

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" For time:

Rx
• Run 800 meters
  
• 28 Kettlebell swings, 2/1.5 pood
  
• 28 Strict Pull-ups
  
• 28 Kettlebell clean and jerks per hand, 2/1.5 pood
  
• 28 Strict Pull-ups
  
• Run 800 meters
  
  Scaled
  
• Run 500 meters
  
• 28 Kettlebell swings, 1.5/1 pood
  
• 28 Kipping Pull-ups
  
• 28 Kettlebell clean and jerks per hand, 1.5/1 pood
  
• 28 Kipping Pull-ups
  
• Run 500 meters
  
  Novice
  
• Run 400 meters
  
• 28 Kettlebell swings, 1 pood/12kg
  
• 28 Banded/jumping Pull-ups
  
• 28 Kettlebell clean and jerks per hand, 1 pood/12kg
  
• 28 Banded/jumping Pull-ups
  
• Run 400 meters
  
  

Post time, rounds or load to comments

Gym Open 1/2 Day 4th of July!

The 4th of July is coming soon. We will have a great Independence Day WOD for the day! Please be aware that will be open for a half day 615, 730, 830 and 1130am classes only! We will be CLOSED AFTER the 1130am Lunch class! Happy 4th... 'MERICA F*** YEAH!!

The WOD - THUR, 27JUNE13

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: Skills Work: Shoot Through x 10 reps Parallette HSPU x 10 reps Followed by: WOD: Rx Every minute on the minute for 8 Min:

5 pull ups

8 C2D push ups

10 squats
REST 2 Min

Every minute on the minute for 8 Min:

5 HSPU

8 SDHP, 75/55#

10 Box Jump, 20"
REST 2 Min

Every minute on the minute for 8 Min:

5 Ring Dips

8 WBS, 20/16#

10 Flutter Kicks



Post load/time or rounds to comments.

The WOD - WED, 26JUN13

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
  

Shoulder Press,3-2-1-1-1 @ 90-90-95% Followed By: Deadlift,3-2-1-1-1 @ 90-90-95% Followed by: : For Time:

WOD: Perform the following sequence for time:
Rx 12 reps per hand with a 1.5/1 pood KB
• Kettlebell Snatch
  
• Kettlebell OHS
  
• Kettlebell Sotts Press
  
• TGU
  
  Scaled
  10 reps per hand with a 1 pood/12kg KB
  
  
• Kettlebell Snatch
  
• Kettlebell OHS
  
• Kettlebell Sotts Press
  
• TGU
  
  Novice
  8 reps per hand with a 12kg/20# KB
  
  
• Kettlebell Snatch
  
• Kettlebell OHS
  
• Kettlebell Sotts Press
  
• TGU
  

Post time, rounds or load to comments

The WOD - TUES, 25JUN13

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.

The WOD - MON, 24JUNE13

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,3-2-1-1-1 @ 90-90-95% Followed By: Clean & Jerk,3-2-1-1-1 @ 90-90-95% Followed by: Workin' Man: For Time:

Rx
• 25x Deadlifts (135/95#)
  
• 50x Sledgehammer strikes
  
• 100m Farmers walk (2x2/1.5 pood KBs)
  
• 25x Power clean (135/95#)
  
• 100m Yoke carry (135/95#)
  
  Scaled
  
• 15x Deadlifts (115/80#)
  
• 25x Sledgehammer strikes
  
• 100m Farmers walk (2x 1.5/1 pood KBs)
  
• 15x Power clean (115/80#)
  
• 100m Yoke carry (115/80#)
  
  Novice
  
• 15x Deadlifts (95/65#)
  
• 25x Sledgehammer strikes
  
• 100m Farmers walk (2x1 pood/12kg pood KBs)
  
• 15x Power clean (95/65#)
  
• 100m Yoke carry (95/65#)
  
  

Post time, rounds or load to comments

REST DAY - SUN, 23JUNE13

REST DAY

The WOD - SAT, 21JUNE13

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: Black Label Society 6 RFT:

Rx
• 9x Thrusters (75/55#)
  
• 6x Power cleans (135/95#)
  
• 3x Deadlifts (250/175#)
  
• Run, 100M
  
  Scaled
  
• 9x Thrusters (65/45#)
  
• 6x Power cleans (95/65#)
  
• 3x Deadlifts (225/155#)
  
• Run, 100M
  
  Novice
  
• 9x Thrusters (45/30#)
  
• 6x Power cleans (75/55#)
  
• 3x Deadlifts (185/105#)
  
• Run, 100M
  
  

Post load/time or rounds to comments.

The WOD - FRI, 21JUNE13

HERO FRIDAY

"Nate"





In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.



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: "NATE" AMRAP in 20min of:

Rx
• 2 Muscle-ups
  
• 4 Handstand Push-ups
  
• 8 Kettlebell swings, 2/1.5 pood
  
  Scaled
  
• 2 Jumping Muscle-ups/ Transitions
  
• 4 Banded Handstand Push-ups
  
• 8 Kettlebell swings, 1.5/1 pood
  
  Novice
  
• 2 Muscle Up Transitions
  
• 4 Elevated Push-ups
  
• 8 Kettlebell swings, 1 pood/12kg
  
  

Post time, rounds or load to comments

The WOD - THUR, 20JUNE13

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, 10 reps Pistols, 10 per leg Followed By: WOD AMRAP in 20 Min Of:

Rx
• 10x Sumo deadlift high pulls (115#/65#)
  
• 150M Run
  
• 25x double unders
  
  
  
  Scaled
  
• 10x Sumo deadlift high pulls (95#/65#)
  
• 100M Run
  
• 20x double unders
  
  
  
  Novice
  
• 10x Sumo deadlift high pulls (75#/55#)
  
• 100M Run
  
• 15x double unders
  
  
  
  

Post load/time or rounds to comments.

The WOD - WED, 19JUNE13

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 & Jerk, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: Strength: Squats, 3-2-1-1-1 @ 85-90-95%Followed by: Bullet Proof 6 Rounds For Time:

Rx
• 20x Walking Lunge per foot
  
• 10x Ring dips
  
• 10x Pull Ups
  *Vest 15#
  
  
  
  Intermediate
  
• 20x Walking Lunge per foot
  
• 10x Ring dips
  
• 10x Pull Ups
  
  
  
  Novice
  
• 15x Walking Lunge per foot
  
• 8x Ring dips
  
• 8x Pull Ups
  
  

Post time, rounds or load to comments

The WOD - TUES, 18JUNE13

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

L Sit 4X10 sec hold

Sotts Press 3X5 reps


Followed By:


WOD

For F**** Sake!!

1-2-3-4-5-6-7-8-9-10 Rep Rounds Of:

Rx
• Deadlift BW
  
• Ring Dips
  
• KTE
  
• Run 100M
  
  Intermediate
  
• Deadlift .75 BW
  
• Banded Ring Dips
  
• KTC
  
• Run 100M
  
  Novice
  
• Deadlift .5 BW
  
• Jumping Ring Dips
  
• Leg Lifts
  
• Run 100M
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 16JUNE13

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, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: Strength: Shoulder Press, 3-2-1-1-1 @ 85-90-95% 1RM Followed by: RANGER BUDDY: Buddy Team WOD - 4 Rounds For Time & Total Reps:

Rx
• Both Athletes Perform 8 bodyweight Back Squats with their buddy's weight
  
• Athlete #1 Runs 500M
  
• Athlete #2 performs as many rounds as possible of the following while Athlete #1 runs:
  
  • 4 Burpees
    
  • 3 KB Snatches Per Hand, 1 pood/12kg
    
  • 8 Med Ball Cleans, 20/15#
    

ATHLETES WILL ALTERNATE TASKS EACH ROUND





Post time, rounds or load to comments

REST DAY - SUN, 16JUNE13

REST DAY

The WOD - SAT, 15JUN13

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: Crack That Whip! 7 rounds for time:

Rx
• Run, 100M
  
• 7x Front squat (155/115#)
  
• 7x Chest-to-bar pull-ups
  
• 7x HSPU
  
  Scaled
  
• Run, 100M
  
• 7x Front squat (135/95#)
  
• 7x pull-ups
  
• 7x Banded HSPU
  
  Novice
  
• Run, 100M
  
• 7x Front squat (95/65#)
  
• 7x Banded pull-ups
  
• 7x Elevated Push ups
  
  

Post load/time or rounds to comments.

The WOD - FRI, 14JUNE13

HERO FRIDAY

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

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: "ARNIE" 1RFT

Rx *2/1.5 pood
• 21x Turkish get-ups, right arm
  
• 50x Swings
  
• 21x Overhead squats, left arm
  
• 50x Swings
  
• 21x Overhead squats, right arm
  
• 50x Swings
  
• 21x Turkish get-ups, left arm
  Scaled
  *1.5/1 pood
  
• 21x Turkish get-ups, right arm
  
• 50x Swings
  
• 21x Overhead squats, left arm
  
• 50x Swings
  
• 21x Overhead squats, right arm
  
• 50x Swings
  
• 21x Turkish get-ups, left arm
  Novice
  *1 pood/12kg
  
• 21x Turkish get-ups, right arm
  
• 50x Swings
  
• 21x Overhead squats, left arm
  
• 50x Swings
  
• 21x Overhead squats, right arm
  
• 50x Swings
  
• 21x Turkish get-ups, left arm
  

Post time, rounds or load to comments

The WOD - THUR, 13JUNE13

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: Followed By: ANNIE...WTF????

Rx
• Run, 200M
  
  40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • WBS, 20/16#
    
  • Double Unders
    
  • Mountain climbers
    
• Run, 200M
  
  
  Scaled
  
• Run, 200M
  
  40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • WBS, 16/12#
    
  • 2:1 Singles
    
  • Star Jumps
    
• Run, 200M
  
  
  Novice
  
• Run, 200M
  
  40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • WBS, 12/10#
    
  • Singles
    
  • Jumping Jacks
    
• Run, 200M
  

Post load/time or rounds to comments.

The WOD - WED, 12JUNE13

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, 2X3 @ 75% & 2X3 @ 80% 1RM Followed by: Strength: Bench Press, 2X3 @ 75% & 2X3 @ 80% 1RM Followed by: WOD: For Time:

Rx
• 20x Back squat (185/130#)
  
• 40x Knees To Elbow
  
• 60x KB swings (1.5/1 pood)
  
  Intermediate
  
• 20x Back squat (155/110#)
  
• 40x Knees To Elbow
  
• 60x KB swings (1.5/1 pood)
  
  Novice
  
• 20x Back squat (135/95#)
  
• 40x Leg Lifts
  
• 60x KB swings (1 pood/12kg)
  

Post load/time or rounds to comments.

The WOD - TUES, 11JUNE13

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: "NANCY" 5 RFT:

Rx
• 400 meter run
  
• Overhead squat, 95/65#, 15reps
  
  Scaled
  
• 300 meter run
  
• Overhead squat, 75/55#, 12reps
  
  Novice
  
• 200 meter run
  
• Overhead squat, 45/30#, 10reps
  
  

Post load/time or rounds to comments.

The WOD - MON, 10JUNE13

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% & 2X3 @ 80% 1RM Followed by: Strength: DeadLift, 2X3 @ 75% & 2X3 @ 80% 1RM Followed by: WOD: AMRAP in 12 Min of:

Rx
• Burpees, 5 reps
  
• Ring Push ups, 8 reps
  
• Sumo Deadlift HighPull, 10 reps, 75/55#
  
  Scaled
  
• Burpees, 5 reps
  
• Elevated Push ups, 8 reps
  
• Sumo Deadlift HighPull, 10 reps, 65/45#
  
  Novice
  
• Burpees, 5 reps
  
• Push ups, 8 reps
  
• Sumo Deadlift HighPull, 10 reps, 55/35#
  

Post load/time or rounds to comments.

REST DAY - SUN, 09JUNE13

REST DAY

The WOD - SAT, 08JUNE13

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: No, F--k You!! 1 RFT:

• Run 400m
  
• 20x OH walking lunge (45#/25# plate)
  
• 30x AbMat Sit Ups
  
• 40x Push-press (45#/33# BB)
  
• Run 400m
  
• 20x walking lunge
  
• 30x Knees to Elbow
  
• 30x Thrusters (45#/33# BB)
  
• Run 400m
  
• 20x Reverse walking lunge
  
• 30x Double unders
  
• 40x Wall ball (20#/15#)
  
• Run 400m
  

Post load/time or rounds to comments.

The WOD - FRI, 07JUNE13

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
  

Power Snatch w/ OHS, 1X5 @ 70%, Hang Snatch 2X3 @ 75%, Snatch 2X2 @ 80% 1RM Followed by: Strength: Shoulder Press, 1X5 @ 70%, 2X3 @ 75%, 2X2 @ 80% 1RM Followed by: WOD: ALTERNATING DOUBLE TABATA *8 alternating intervals of 20 seconds of work / 10 second rest for each exercise. Lowest number of repetitions completed for each exercise is your score.

Rx
• SDHP, 95/65#
  
• AbMat Sit ups
  
  
  
  
  Scaled
  
• SDHP, 75/55#
  
• AbMat Sit ups
  
  
  
  
  Novice
  
• SDHP, 1pood/12kg
  
• AbMat Sit ups
  
  

Post load/time or rounds to comments.

The WOD - THUR, 06JUNE13

69th Anniversary of OPERATION OVERLORD







The Normandy Invasion, also known as (D-Day), was the largest combined airborne assault and amphibious landing in World War II by the Allied Forces. It commenced on Tuesday, 6 June 1944 beginning at 6:30 AM. The operation was meant to be the beginning of the end to the war by taking the fight to the heart Nazi controlled Europe and forcing their unconditional surrender.






The next time you see someone in their late eighties with something that identifies them as a WWII vet, take a moment and say thank you...DO NOT forget these men were/are warriors...they are the Lion in winter...give them the respect they have earned.







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: NORMANDY For Time:

UTAH Beach
• Back squat, Body Weight, 10 reps
  
• KB Snatches, 1.5/1 pood, 10 per hand
  
  
  
  GOLD Beach
  
• Box Jump, 24", 20 reps
  
• Pull Ups, 20 reps
  
  
  
  SWORD Beach
  
• Ring Push Ups,30 reps
  
• Sumo Deadlift High Pull, 75/55#, 30 reps
  
  
  
  JUNO Beach
  
• Thrusters, 45/30#, 40 reps
  
• AbMat Situp, 40 reps
  
  
  
  OMAHA Beach
  
• Run,500M*, Stop at each corner of the block and do 10 burpees
  
• Run, 500M* Stop at each corner of the block and do 10 OHS*
  *with a SandBag
  

Post time, rounds or load to comments

The WOD - WED, 05JUNE13

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
  

Three position Clean, 3X3 @ 85% 1RM Followed by: Strength: Shoulder Press, 3X3 @ 85% 1RM Followed by: WOD: Giggity!! 21-18-15-12-9-6-3x Rep Rnds For Time:

Rx
• KB Front Squats, 1.5/1 pood
  
• Jumping Ring Dip
  
• Run 150M per round
  
  
  Scaled
  
• KB Front Squats, 1 pood/12kg
  
• Jumping Ring Dip
  
• Run 100M per round
  
  
  Novice
  
• KB Front Squats, 12kg/20#
  
• Dip
  
• Run 100M per round
  

Post load/time or rounds to comments.

The WOD - TUES, 04JUNE13

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: KELLY 5 RFT:

Rx
• Run 400M
  
• Box Jumps, 24" box, 30 reps
  
• WBS, 20/15#, 30 reps
  
  Scaled
  
• Run 400M
  
• Box Jumps, 18-20" box, 20 reps
  
• WBS, 15/12#, 20 reps
  
  Novice
  
• Run 200M
  
• Box Jumps, 12" box, 15 reps
  
• WBS, 12#, 15 reps
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 03JUNE13

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, 3X3 @ 85% 1RM Followed by: Strength: Front Squat, 3X3 @ 85% 1RM Followed by: WOD: It's MONDAY! For time:

Rx*
• 40x Handstand push-ups
  
• 40x Pull-ups
  
• 40x Step-ups, 20" box, 45/30# Bar
  *With Vest
  
  
  Scaled
  
• 40x Handstand push-ups, Bands
  
• 40x Pull-ups, Bands
  
• 40x Step-ups, 20" box, 30/15# Bar
  
  
  
  Novice
  
• 40x Elevated push-ups
  
• 40x Pull-ups, Jumping
  
• 40x Step-ups, 20" box, PVC
  
  

Post load/time or rounds to comments.

REST DAY - SUN, 02JUNE13

REST DAY