The WOD - FRI, 01NOV13

HERO FRIDAY

"SEVERIN"

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.



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: "SEVERIN" :

Rx 1RFT
• 50 STRICT Pull ups
  
• 100 C2D HR Push ups
  
• 5k Run
  
  Scaled
  5 RFT
  
• 10 STRICT(with or without band) Pull ups
  
• 20 C2D HR Push ups
  
• 1k Run
  
  Novice
  5 RFT
  
• 5 banded Pull ups
  
• 15 Push ups
  
• 500m Run
  

Post time, rounds or load to comments

rin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

The WOD - THUR, 31OCT13

'AMAZING GRACE'

For time: Rx
• Clean & Jerk, 135/95#, 30 reps
  
  Scaled
  
• Clean & Jerk, 95/65#, 30 reps
  
  Novice
  
• Clean & Jerk, 75/50#, 30 reps
  

Post load/time or rounds to comments.

The WOD - WED, 30OCT13

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup 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 Pull 1x3 125% 1 RM, Clean, 2X3 @ 85% 1RM Followed By: Strength: Shoulder Press, 3X3 @ 85% 1RM Followed By: WOD:

4 RFT: Rx
• 25x Double Unders
  
• 20x GHD Sit up
  
• 15x Box jumps, 20"
  
• 10x SDHP, 95/65#
  
  Scaled
  
• 25x Double Unders OR 50x Singles
  
• 20x AbMat Sit up
  
• 15x Box jumps, 20"
  
• 10x SDHP, 75/55#
  
  Novice
  
• 50x Singles
  
• 20x AbMat Sit up
  
• 15x Box jumps, 18"
  
• 10x SDHP, 65/45#
  
  
  

Post load/time or rounds to comments.

Barbell For Boobs

Click on the link to join us THURSDAY, 31OCT13, 5:00-7:00PM For our 4th Annual Barbells For Boobs Breast Cancer Fundraiser featuring the WOD:

'AMAZING GRACE'

For time: Rx
• Clean & Jerk, 135/95#, 30 reps
  
  Scaled
  
• Clean & Jerk, 95/65#, 30 reps
  
  Novice
  
• Clean & Jerk, 75/50#, 30 reps
  

Post load/time or rounds to comments.

The WOD - TUES, 29OCT13

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:
"JACKIE"TABATA Style...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied to each station with a 1 minute rest/rotaqtion between stations.
Rx
■Row
■Thruster 45/30#
■Pull-ups
Scaled
■Row
■Thruster 30/15#
■Banded Pull-ups
Novice
■Row
■Thruster 15#/PVC
■Jumping Pull-ups
Post load/time or rounds to comments.

The WOD - MON, 28OCT13

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup 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
  

Muscle Snatch 1x3 65% 1 RM, Snatch, 2X3 @ 85% 1RM Followed By: Strength: Squat, 3X3 @ 85% 1RM Followed By: WOD:

Rx Every minute on the minute for 8 minutes
• 5x Trunk twisters per side, 20/16# med ball
  
• 5x KB snatch per arm, 1.5/1 pood
  
  REST 2 MIN
  
  Every minute on the minute for 8 minutes
  
• 10x Plank Scissors
  
• 5x Med Ball Clean, 20/16# med ball
  
  Scaled
  Every minute on the minute for 8 minutes
  
• 5x Trunk twisters per side, 16/12# med ball
  
• 5x KB snatch per arm, 1 pood/12kg
  
  REST 2 MIN
  
  Every minute on the minute for 8 minutes
  
• 10x Plank Scissors
  
• 5x Med Ball Clean, 16/12# med ball
  
  Novice
  Every minute on the minute for 8 minutes
  
• 5x Trunk twisters per side, 12/10# med ball
  
• 5x KB snatch per arm, 1 pood/12kg
  
  REST 2 MIN
  
  Every minute on the minute for 8 minutes
  
• 10x Mountain Climbers per leg
  
• 5x Med Ball Clean, 12/10# med ball

Post load/time or rounds to comments.

REST DAY - SUN, 27OCT13

REST DAY

American Weightlifting

The WOD - SAT, 26OCT13

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:


Followed By:

WOD: 7 RFT: Rx
• BUY_IN Double under, 25 reps
  
• 3x Back squat (BW)
  
• 5x HSPU
  
• 7x Ring Rows
  
  Scaled
  
• BUY_IN Double under, 25 reps
  
• 3x Back squat (.75 BW)
  
• 5x Banded HSPU
  
• 7x Ring Rows
  
  Novice
  
• BUY_IN Singles, 50 reps
  
• 3x Back squat (.50 BW)
  
• 5x Elevated Push Ups
  
• 7x Ring Rows
  
  

Post load/time or rounds to comments.

The WOD - FRI, 25OCT13

HERO FRIDAY

"DON"



U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

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: "DON" :

Rx 1 RFT: ■66 Deadlifts, 110/80# ■66 Box jump, 24" ■66 Kettlebell swings, 1.5/1 pood ■66 Knees to elbows ■66 Sit-ups ■66 Pull-ups ■66 Thrusters, 55/45# ■66 Wall ball shots, 20/16# ball ■66 Burpees ■66 Double-unders Scaled 2 RFT: ■33 Deadlifts, 95/65# ■33 Box jump, 20" box ■33 Kettlebell swings, 1 pood/12kg ■33 Knees to Chest ■33 Sit-ups ■33 Banded Pull-ups ■33 Thrusters, 45/30# Bar ■33 Wall ball shots, 16/12# ball ■33 Burpees ■33 Double-unders / 66 Singles Novice 1 RFT: ■33 Deadlifts, 95/65# ■33 Box jump, 20" box ■33 Kettlebell swings, 1 pood/12kg ■33 Knees to Chest ■33 Sit-ups ■33 Banded Pull-ups ■33 Thrusters, 45/30# Bar ■33 Wall ball shots, 16/12# ball ■33 Burpees ■33 Double-unders / 66 Singles

Post time, rounds or load to comments

The WOD - THUR, 24OCT13

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:

Sotts Press, 3x3

Shoot Throughs, 3x3

Followed By:

WOD: 1 RFT: Rx
• Run 800m
  
• 50x Air squat
  
• 40x Sit-ups (Any Style)
  
• Run 800m
  
• 30x Push-ups (Any Style)
  
• 20x Wall ball (16/12
  
  Scaled
  
• Run 500m
  
• 50x Air squat
  
• 40x Sit-ups (Any Style)
  
• Run 500m
  
• 30x Push-ups(Any Style)
  
• 20x Wall ball (16/12#)
  
  Novice
  
• Run 400m
  
• 40x Air squat
  
• 30x Sit-ups (Any Style)
  
• Run 400m
  
• 20xPush-ups(Any Style)
  
• 10x Wall ball (16/12#)
  
  

Post load/time or rounds to comments.

The WOD - WED, 23OCT13

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup 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 + OHS, 2x3 @ 75%, Hang Snatch 1X3 @ 80% 1RM Followed By: Strength: Squat, 3X5 @ 75% 1RM Followed By:

WOD: 21-15-9 RRFT: BUY-IN - Double Under 20 reps Rx
• Row (calories)
  
• KB swings (72/53#)
  
• Ring dips
  
  Intermediate
  
• Row (calories)
  
• KB swings (53/34#)
  
• Banded Ring dips
  
  Novice
  
• Row (calories)
  
• KB swings (34/24#)
  
• Jumping Ring dips
  
  

Post load/time or rounds to comments.

The WOD - TUES, 22OCT13

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:

Paralette Plyo Jumps, 4 reps

TGUs, 3 per hand

Followed By:

WOD: AMRAP in 15 Min: Rx
• 3x Any way overhead (75% bw)
  
• 6x Ring Push-ups
  
• 9x Back Extensions
  
  Scaled
  
• 3x Any way overhead (50% bw)
  
• 6x Ring/Elevated Push-ups
  
• 9x Back Extensions
  
  Novice
  
• 3x Any way overhead (40% bw)
  
• 6x C2DHR Push-ups
  
• 9x Back Extensions/Good Mornings
  
  

Post load/time or rounds to comments.

The WOD - MON, 21OCT13

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup 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
  

Post load/time or rounds to comments.

REST DAY - SUN, 20OCT13

REST DAY

ACE puts CrossFit to the test

The WOD - FRI, 18OCT13

HERO FRIDAY

"BLAKE"



U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

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: "BLAKE" 4 RFT:

Rx ■100 foot Walking lunge with 45lb plate held overhead ■30 Box jump, 24 inch box ■20 Wallball shots, 20 pound ball ■10 Handstand push-ups Scaled Novice

Post time, rounds or load to comments

The WOD - THUR, 17OCT13

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:
• Sprints, 4x100
  
• Jerk Lunges, 4x4 @ 75-115#
  
  Followed By:
  AMRAP in 15 Min:
  
• Clean & Jerk, 135/95#, 2 reps
  
• Strict pull ups, 4 reps
  
• Ring dips, 6 reps
  
• Snatch grip deadlift, 8 reps
  

Post load/time or rounds to comments.

The WOD - WED, 15OCT13

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 1x3 80% (Medium)Snatch Pull & Hang Snatch 1x3 80% (Medium), Power Clean 1x3 80% (Medium)Clean Pull & Hang Clean 1x3 80% (Medium)

Followed By:
WOD:
3 RFT:

Rx
• 6x Front Squat, 75% 1rm Clean
  
• 10x Ring Push Ups
  
• 14x Box Jumps, 24"
  Scaled
  
• 6x Front Squat, 50% 1rm Clean
  
• 10x Ring Push Ups
  
• 14x Box Jumps, 20"
  Novice
  
• 6x Front Squat, 50% 1rm Clean
  
• 10x C2DHR Push Ups
  
• 14x Box Jumps, 18"
  

Post load/time or rounds to comments.

The WOD - TUES, 15OCT13

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:
SKILLS:

Sprints, 4x100

Jerk Lunges, 4x4 @ 75-115#

Followed By:
A Bit Of Nicole To Add Fun To My Day
AMRAP in 10 Min

Run 400m

Max rep pull-ups
REST2 MIN
A Round Of Drinks WithElizabeth
15 Reps For Time

Clean, 135/95#

Ring Dips

Post load/time or rounds to comments.

The WOD - MON, 14OCT13

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup 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, 1X5 @ 75% 2X3 @ 80% 1X3 @ 85% 1RM Followed By: Strength: Squat, 3X5 @ 75% 1RM Followed By:

WOD: 3 RFT: BUY-IN - Muscle Up, 5 reps Rx
• Run, 500M
  
• Shoulder Press, 6 reps, 115/85#
  
• GHD SitUp, 20 reps
  
  Intermediate
  
• Run, 400M
  
• Shoulder Press, 6 reps, 95/65#
  
• Weighted AbMat SitUp, 20 reps
  
  Novice
  
• Run, 200M
  
• Shoulder Press,6 reps, 75/55#
  
• AbMat SitUp, 20 reps
  
  

Post load/time or rounds to comments.

REST DAY - SUN, 13OCT13

REST DAY

The WOD - SAT, 12OCT13

HAPPY BIRTHDAY RENEE!!!

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:

'Filthy Fifty' 1 RFT:
• 50 Box jump, 24 inch box
  
• 50 Jumping pull-ups
  
• 50 Kettlebell swings, 1 pood
  
• Walking Lunge, 50 steps
  
• 50 Knees to elbows
  
• 50 Push press, 45 pounds
  
• 50 Back extensions
  
• 50 Wall ball shots, 20 pound ball
  
• 50 Burpees
  
• 50 Double unders
  
  

Post Total to comments

The WOD - FRI, 11OCT13

HERO FRIDAY

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005












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: Strength: Deadlifts,3X5, 65 -70-75%1RM "JT" 21-15-9 RRFT:

Rx
• HSPU
  
• Ring Dips
  
• Push Ups
  
  Scaled
  
• Banded HSPU
  
• Banded Ring Dips
  
• Push Ups
  
  Novice
  
• Shoulder Press, 55/35#
  
• Jumping Ring Dips
  
• Modified Push Ups
  
  

Post time, rounds or load to comments

The WOD - THUR, 10OCT13

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:

Shoot Through, 10reps

Sotts Press, bar 3x3

Followed By:
21-15-9x RRFT

Row (calories)

Thruster (75/55#)

Medicine ball clean (20/16#)

SDHP (75/55#)

Wall-ball (20/16#)
Post load/time or rounds to comments.

The WOD - WED, 09OCT13

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 Clean & Push Jek, 1X3 70% Hang Clean & Push Jerk 2X3 75% Clean & Jek 1X3 80% 1RM Followed By: Strength: Back Squat, 1X3 80% 2X3 85% 2X390% 1RM Followed by: WOD: 10-9-8-7-6-5-4-3-2-1 RRFT:

Rx
• WBS, 20/16#
  
• Kettlebell Swings, 1.5/1 pood
  
• 1 Bear Crawl
  
  Scaled
  
• WBS, 16/12#
  
• Kettlebell Swings, 1 pood/12kg
  
• 1 Bear Crawl
  
  Novice
  
• WBS, 12/10#
  
• Kettlebell Swings, 12kg/20#
  
• 1 Bear Crawl
  
  

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The WOD - TUES, 08OCT13

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:
SKILLS:

Muscle up transitions 3x5

Pop Jerks, 3x3 @ 65%

Followed By:
A Bit Of Mary In My Day
Max rounds in 8 minutes

5x Handstand push-ups

5x Pistols per leg

15x Pull-ups
REST2 MIN
A Bit Of Isabel Makes My Day
15 Reps For Time

Snatch, 135/95#

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The WOD - MON, 07OCT13

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, 1X3 70% Hang Snatch 2X3 75% Snatch 1X3 80% 1RM Followed By: Strength: Front Squat, 1X3 80% 2X3 85% 2X390% 1RM Followed by: WOD: AMRAP in 10 minutes:

Rx
• 3x Kettlebell Clean & Jerks per hand, 1.5/1 pood
  
• 6x Box Jumps, 24"
  
  Scaled
  
• 3x Kettlebell Clean & Jerks per hand, 1 pood/12kg
  
• 6x Box Jumps, 20"
  
  Novice
  
• 3x Kettlebell Clean & Jerks per hand, 12kg/20#
  
• 6x Box Jumps, 18"
  
  

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The WOD - FRI, 04OCT13

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:
Max Lifts

Snatch

Clean & Jerk
Followed By:

WOD Alternating Double Tabata x 2 Rx 6 rounds per Tabata
• Back Squats, 50% bw
  
• 25m shuttle run
  
• REST 1MIN
  
• Lateral jumps over PVC
  
• ring push ups the WOD
  
  

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The WOD - THUR, 03OCT13

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:

Max Ring Dips

500m Row
Followed By:

April 5RFT:
• 2x Box Jumps, 24"
  
• 4x Sledge Hammer Strikes
  
• 6x KBS, 2/1.5 pood
  
• 8x WBS, 20/16#
  
• 10x Burpees
  

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The WOD - WED, 02OCT13

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:
Work your weakness with a coach

HSPU Q's

MU Q's

Pistols

Weightlifting Tech with light weight
Followed By:

WOD 1 RFT Rx
• 20x Romanian Deadlift (185/125#)
  
• 10x One-legged squats per leg
  
• Row 1000m
  
• REST 2 MIN
  
• 20x Thruster (45/30#)
  
• 30 sec Plank per Front-left side-right side
  
• 50x Double Unders
  
  
  

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