The WOD - FRI, 29NOV13

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

Rx
• HSPU
  
• SDHP w/ Bar 95/65#
  
• Sprint 100m between each set
  
  
  
  Scaled
  
• Banded HSPU
  
• SDHP w/ Bar 75/55#
  
• Sprint 100m between each set
  
  
  
  Novice
  
• Elevated Push up
  
• SDHP w/ Bar 55/35#
  
• Sprint 100m between each set
  

Post time, rounds or load to comments

The WOD - WED, 27NOV13

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

Rx
• 5x Muscle-ups
  
• 5x Back squat, 75% 1rm
  
• 5x Clean from Blocks, 75% 1rm
  
  Scaled
  
• 5x Jumping Muscle-ups
  
• 5x Back squat, 65% 1rm
  
• 5x Clean from Blocks, 65% 1rm
  
  Novice
  
• 5x Muscle-ups
  
• 5x Back squat, 55% 1rm
  
• 5x Clean from Blocks, 55% 1rm
  
  

Post load/time or rounds to comments.

The WOD - TUES 26NOV13

DO A GIRL TUESDAY!!

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:

CINDY AMRAP in 20 min of: Rx
• Pull up, 5 reps
  
• Push up, 10 reps
  
• Air squat, 15 reps
  
  
  Scaled
  
• Banded Pull up, 5 reps
  
• Push up, 10 reps
  
• Air squat, 15 reps
  
  
  Novice
  
• Jumping Pull up, 5 reps
  
• Push up, 10 reps
  
• Air squat, 15 reps
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 21NOV13

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: Snatch Complex: Snatch pull-Hang power snatch-Overhead squat 4 sets @ 75% 1 RM for Power Snatch Clean Complex: Clean pull-Hang power clean-Front squat 4 sets @ 75% 1 RM for Power Clean Followed By: WOD: Rowing/Burpee Intervals Score for max distance/reps during each interval

Rx
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 2 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 2 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
  Scaled
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 3 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 3 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
  Novice
  
• Row 2 minutes
  
• Rest 1 minute
  
• Burpees 1 minutes
  
• Rest 3 minute
  
• Row 2 minutes
  
• Rest 1 minute
  
• Burpees 1 minutes
  
• Rest 3 minute
  
• Row 2 minutes
  
• Rest 1 minute
  
• Burpees 1 minutes
  
  

Post load/time or rounds to comments.

The WOD - FRI, 22NOV13

HERO FRIDAY

"Mr. Joshua"


SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.

He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.


"Badger"



In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


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:
"MR.JOSHUA & BADGER"
1 RFT:

Rx
• Run 400 meters
  
• Glute-ham sit-ups , 30 reps
  
• Deadlift, 250/175#, 15 reps
  
• Clean, 95/65#, 30 reps
  
• Pull-ups, 30 reps
  
• Run 1200 meters
  
• Glute-ham sit-ups , 30 reps
  
• Deadlift, 250/175#, 15 reps
  
  Scaled
  
• Run 400 meters
  
• AbMat sit-ups , 30 reps
  
• Deadlift, 225/155#, 15 reps
  
• Clean, 75/55#, 30 reps
  
• Banded Pull-ups, 30 reps
  
• Run 1000 meters
  
• AbMat sit-ups , 30 reps
  
• Deadlift, 225/155#, 15 reps
  
  Novice
  
• Run 400 meters
  
• AbMat sit-ups , 20 reps
  
• Deadlift, 185/115#, 15 reps
  
• Clean, 75/55#, 20 reps
  
• Banded Pull-ups, 20 reps
  
• Run 1000 meters
  
• AbMat sit-ups , 20 reps
  
• Deadlift, 185/115#, 15 reps
  
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 21NOV13

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: Skills:

Parallete Hand Stand Push Ups 3x3

L Sits 5x10 sec hold
Followed By:
WOD:

5 RFT: Rx
• 5x Back Squats, BW
  
• 10x Pull-ups
  
• 15x Sledgehammer strikes, 10/6#
  
• 20x Double unders
  Scaled
  
• Row 250m
  
• 5x Back Squats, .75BW
  
• 10x Banded Pull-ups
  
• 15x Sledgehammer strikes, 10/6#
  
• 20x Double unders/40 singles
  
  Novice
  
• 5x Back Squats, .5BW
  
• 10x Jumping Pull-ups
  
• 15x Sledgehammer strikes, 10/6#
  
• 20x Singles
  
• 10x SDHP, 75/55#
  
• 5x Jerks, 75/55#
  
  

Post load/time or rounds to comments.

The WOD - WED, 20NOV13

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: Hang Snatch, 2x2 @ 80%(Medium) Snatch 1x3 @ 90%(Heavy) 2x1 @ 95%(HEAVY) Strength: Squat 3x3 @ 80%(Medium) Followed By: WOD:

10-9-8-7-6-5-4-3-2-1 RRFT: Rx
• Box Jumps, 24"
  
• KBS, 2/1.5 pood
  
• Bear Complex, 1 rep of the complex, .5BW
  
  Scaled
  
• Box Jumps, 20"
  
• KBS, 1.5/1 pood
  
• Bear Complex, 1 rep of the complex, .35BW
  
  Novice
  
• Box Jumps, 18"
  
• KBS, 1 pood/12kg
  
• Bear Complex, 1 rep of the complex, .25BW
  
  WATCH THE VIDEO
  

Post load/time or rounds to comments.

The WOD - TUES, 19NOV13

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:
WOD:
5 RFT:
Rx

Back squats, 5 reps, BW

Double Unders, 30 reps

AbMat Situp, 20 reps
Scaled

Back squats, 5 reps, .75 BW

Double Unders, 30 reps / Singles 40

AbMat Situp, 20 reps
Scaled

Back squats, 5 reps, .5 BW

Singles 30

AbMat Situp, 15 reps



Post load/time or rounds to comments.

The WOD - MON, 18NOV13

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: Hang Clean, 2x2 @ 80%(Medium) Clean 1x3 @ 90%(Heavy) 2x1 @ 95%(HEAVY) Strength: Push Press 3x5 @ 80%(Medium) Followed By: WOD:

Rx AMRAP 12 MIN
• OHS, 95/65#,5 reps
  
• Strict Pull Ups, 5 reps
  
• Double Unders, 12 reps
  
  Scaled
  
• OHS, 75/55#,5 reps
  
• Banded Pull Ups, 5 reps
  
• Double Unders, 12 reps/Singles 36 reps
  
  Novice
  
• OHS, 65/45#,5 reps
  
• Jumping Pull Ups, 5 reps
  
• Singles 24 reps
  
  

Post load/time or rounds to comments.

REST DAY - SUN, 17NOV13

REST DAY

"The Hook Grip"



Click Here

The WOD - SAT, 16NOV13

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: 1 RFT: Rx
• Run 800m
  
• 60x Double unders
  
• 36x Back extensions
  
• 24x Sit-ups with 20# medicine ball
  
• 16x Box jumps
  
• 12x Deadlifts (225#/135#)
  
• 10x burpees
  
• Run 800m
  
  
  

Post load/time or rounds to comments.

The WOD - FRI, 15NOV13

HERO FRIDAY

"FALKEL"



U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
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: "FALKEL " AMRAP 25 Min:

Rx
• 8 Handstand push-ups
  
• 8 Box jump, 30 inch box
  
• 15 foot Rope climb, 1 ascent
  Scaled
  
• 8 Banded Handstand push-ups
  
• 8 Box jump, 24 inch box
  
• 15 foot Rope climb, 1 ascent
  
  Novice
  
• 8 Elevated push-ups
  
• 8 Box jump, 20 inch box
  
• 15 foot Rope climb, 1 ascent
  
  

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 Post time, rounds or load to comments

The WOD - THUR, 14NOV13

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: Skills:

Pistols 2x5 per leg

Shoot Through 3x3
Followed By:
WOD:

4 RFT: Rx
• Row 250m
  
• 5x Pull-ups, strict
  
• 10x C2DHR Push-ups
  
• 20x Air Squats
  
• 10x SDHP, 95/65#
  
• 5x Jerks, 95/65#
  Scaled
  
• Row 250m
  
• 5x Banded Pull-ups
  
• 10x Push-ups
  
• 20x Air Squats
  
• 10x SDHP, 75/55#
  
• 5x Jerks, 75/55#
  
  Novice
  
• Row 250m
  
• 5x Jumping Pull-ups
  
• 10x Modified Push-ups
  
• 20x Air Squats
  
• 10x SDHP, 75/55#
  
• 5x Jerks, 75/55#
  
  

Post load/time or rounds to comments.

The WOD - WED, 13NOV13

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: Power Snatch, 1x3 @ 75%(Medium) Snatch 2x3 @ 80%(Medium) 2x1 @90%(Heavy) Strength: Squat 1x5 @75%(Medium) 2x3 @ 80%(Medium) 2x1 @90%(Heavy) Followed By: WOD:

4 RFT Rx
• 5x Deadlift, BW
  
• 10x Wall ball, 20/16#
  
• 20x Double Unders
  
  Scaled
  
• 5x Deadlift, .75 BW
  
• 10x Wall ball, 16/12#
  
• 20x Double Unders (60 singles)
  
  Novice
  
• 5x Deadlift, .5 BW
  
• 10x Wall ball, 12/10#
  
• 40x Jump rope singles
  
  

Post load/time or rounds to comments.

The WOD - TUES, 12NOV13

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: Skills:

EMOTM HSPU 4x5min

L Pull Ups, 3X3
Followed By:
WOD:

Rx AMRAP in 9 minutes
• 5x Front Squats, 135/95#
  
• 6x KB Snatches Per hand, Brown/Green (1.5/1 pood)
  
• 7x Ring Push ups
  
  REST 2 Min
  
  6 Tabata Rounds of the following for max reps
  
• Air Squat
  
• Overhead Weighted AbMat Situps, 25/10# plates
  
• Shuttle Run, 10M
  
  Scaled
  AMRAP in 9 minutes
  
• 5x Front Squats, 115/80#
  
• 6x KB Snatches Per hand, Green/Red (1 pood/12kg)
  
• 7x Modified Ring Push ups
  
  REST 2 Min
  
  6 Tabata Rounds of the following for max reps
  
• Air Squat
  
• Overhead Weighted AbMat Situps, 25/10# plates
  
• Shuttle Run, 10M
  
  Novice
  AMRAP in 9 minutes
  
• 5x Front Squats, 115/80#
  
• 6x KB Snatches Per hand, Green/Red (1 pood/12kg)
  
• 7x C2DHR Push ups
  
  REST 2 Min
  
  6 Tabata Rounds of the following for max reps
  
• Air Squat
  
• AbMat Situps
  
• Shuttle Run, 10M
  

Post load/time or rounds to comments.

The WOD - MON, 11NOV13

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
  

Veteran's Day 4 RFT: Rx

Burpee Wall Ball Shot, 20/15#, 11 reps

Burpee Pull Up, 11 reps

Burpee Kettlebell Swing, Brown/Green, 11 reps


Scaled

Burpee Wall Ball Shot, 16/12#, 11 reps

Burpee Pull Up, 11 reps

Burpee Kettlebell Swing, Green/Red, 11 reps


Novice

Burpee Wall Ball Shot, 12/10#, 11 reps

Burpee Jumping Pull Up, 11 reps

Burpee Kettlebell Swing, Red/20#, 11 reps

Post time to comments.

REST DAY - SUN, 10NOV13

REST DAY

Battle Of the Ia Drang Valley,Nov 14-18, 1965

The WOD - FRI, 08NOV13

Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

HERO FRIDAY

"CARSE"



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: "CARSE" 21-18-15-12-9-6-3 reps for time of:

Rx
• Clean, 95/65#
  
• Double-unders
  
• Deadlift, 85/55#
  
• 24" Box jump
  
  Begin each round with a 50 meter Bear crawl.
  
  
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 07NOV13

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: Skills:

TGU (light) 3 per hand

"Skin the Cat" 3 reps
Followed By:
WOD:

4 RFT Rx
• 10x Toe to Bar
  
• 15x MedBall Clean, 20/16#
  
• 20x Trunk twister, 20/16#
  
• 25x WBS, 20/16#
  
• 400m Run with Med ball
  
  Scaled
  
• Run 300m
  
• Knees to Elbow
  
• 16/12# med ball
  
  Novice
  
• Run 200m
  
• Knees to chest
  
• 12/10# med ball
  
  

Post load/time or rounds to comments.

The WOD - WED, 06NOV13

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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 Pulls 1x3 105% Block Clean 1x3 75% 1 RM, Clean, 1X3 @ 85% 1RM Followed By: Strength: Shoulder Press, 3X3 @ 85% 1RM Followed By: WOD:

10 RFT OR 12 MIN CAP: Rx
• 3x Snatch grip deadlift, 95/65#
  
• 6x Power snatch
  
• 9x Overhead squat
  
  Scaled
  
• 75/55#
  
  Novice
  
• 65/45#
  

Post load/time or rounds to comments.

The WOD - TUES, 05NOV13

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 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: Skills:

Jerk Balance, 3x3, 65% (light)

Slosh pipe OHS, 3X3
Followed By:
WOD:
"EVA & ANNIE'S Girl's night"

1RFT Rx
• Run 800m
  
• 30x KB swing, 2/1.5 pood
  
• 30x Pull-ups
  
• 50x Double unders
  
• 50x Abmat Sit ups
  
• Run 800m
  
• 30x KB swing (72#)
  
• 30x Pull-ups
  
• 40x Double unders
  
• 40x AbMat Sit ups
  Scaled
  
• Run 500m
  
• KB 1.5/1 pood
  
• Banded pull-ups
  
• 2:1
  
  Novice
  
• Run 400m
  
• KB 1pood/12kg
  
• Jumping Pullups
  
• singles
  
  

Post load/time or rounds to comments.

The WOD - MON, 4NOV13

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 Balance 1x3 65% Block Snatch 1x3 75% 1 RM, Snatch, 1X3 @ 85% 1RM Followed By: Strength: Dead Lift, 3X3 @ 85% 1RM Followed By: WOD:

"Burping Hammer" Buddy WOD!! 12 Min AMRAP: Rx
• 20x Tire strikes (16# sledgehammer)
  
• 5x Tire flips
  
• 12x Burpees
  

Post load/time or rounds to comments.

REST DAY - SUN, 03NOV13

REST DAY

Squats: Barbell VS. Smith Machine

The WOD - SAT, 02NOV13

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: 1 RFT: Rx
• Double under, 100 reps
  
• Wall Ball Shots, 20/16#, 75 reps
  
• SDHP, 75/55#, 50 reps
  
• Thrusters, 75/55#, 25 reps
  
• Deadlifts, 275/205#, 10 reps
  
• Muscle ups, 5 reps
  
  
  

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