In recognition of the end of the summer and in celebration of the Labor Day weekend, let's finish the summer with the WOD we started it with!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
If you've got a twenty pound vest or body armor, wear it. Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.
In recognition of the end of the summer and in celebration of the Labor Day weekend, let's finish the summer with the WOD we started it with!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
If you've got a twenty pound vest or body armor, wear it. Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.
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 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.
*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: Hang Power Snatch, 2X3 @ 75%, Hang Snatch, 1x3 @ 80%, Snatch 2x2 @ 85
Strength: Squat 2X3 @ 75%, 1x3 @ 80%, 2x2 @ 85
Followed By:WOD:
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 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.
*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: Hang Power Clean, 2X3 @ 75%, Hang Clean, 1x3 @ 80%, Clean 2x2 @ 85
Strength: Shoulder Press 2X3 @ 75%, 1x3 @ 80%, 2x2 @ 85
Followed By:WOD:
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.
*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:
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan.
He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.
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.
*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:"BRIAN"
3 RFT:
Rx
■Rope climb, 15 foot , 5 ascents
■Back squat, 185/135#, 25 reps
Scaled
■Rope climb substitution, 15 reps
■Back squat, 135/95#, 20 reps
Novice
■Rope climb substitution, 10 reps
■Back squat, 95/65#, 20 reps
ROPE CLIMBING SUBSTITUTION
Perform 3 reps of the following sequence per 1 rope climb:
■1x Towel Pull-Up
■1x Knees Lift at the top of the pull up
■1x Pistol while holding onto towel and lowering self to the ground
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 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.
*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:
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 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.
*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: Snatches, 2X3 & 2X3, 90% & 95% Strength: DeadLifts, 2X3 & 2X3, 90% & 95% Followed By:WOD:
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.
*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
KB Farmer's Carry Shuttle!!
AMRAP 12Min
Walk 20M with KBs, put down KBs and execute 20 box jumps
Walk another 10M with KBs, put down KBs and execute 20 C2D HR push ups
Walk another 10M with KBs, put down KBs and execute 20 MedBall Cleans
Walk another 10M with KBs, put down KBs and execute 20 KB Snatches (10 per hand)
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.
Helton is survived by his mother, Jiffy Helton.
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.
*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:
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 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.
*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
Jerk 2X3,2X2,2X1 80%, 85% & 90% Followed By:Strength: Deadlift 2X3,2X2,2X1 80%, 85% & 90% Followed By:WOD:
AMRAP 12 min Time Cap:
Rx
Reverse Hyperextensions, 8 rep
Medicine Ball trunk twisters, 10 reps (5 per side), 20/16#
Shuttle Run, 100M
Scaled
Reverse Hyperextensions, 8 rep
Medicine Ball trunk twisters, 10 reps (5 per side), 16/12#
Shuttle Run, 100M
Novice
SuperMans, 8 rep
Medicine Ball trunk twisters, 10 reps (5 per side), 16/12#
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:
Turkish Get-Up 3 per hand
Muscle-Up 3 to 5
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.
*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 2X3,2X2,2X1 80%, 85% & 90% Followed By:Strength: Front Squat 2X3,2X2,2X1 80%, 85% & 90% Followed By:WOD: 5 RFT or 12 min Time Cap:
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.
He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.
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.
*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:
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 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.
*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
1x5 Power Clean @ 75% 1x3 Power Clean with Front Squat @ 80% 2x3 Clean & Jerk @ 85% Followed By:Strength: Squat 1x5 @ 75% 1x3 @ 80% 2x3 @ 85% Followed By:WOD:
4 RFT:
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 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.
*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
1x5 Power Snatch @ 75%
1x3 Power Snatch with Overhead Squat @ 80%
2x3 Snatch @ 85%
Followed By:Strength:
Deadlift
1x5 @ 75%
1x3 @ 80%
2x3 @ 85%
Followed By:WOD:
AMRAP 12Min:
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.
*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:
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
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.
*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:
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