CHALLENGE WOD!!!

CHALLENGE WOD!!!- 18-21SEPT12

WOWWSSERS!!

For Time:

• Row 1000m
  
• 12x 75% BW Squats
  
• 10x KB swings (2/1.5 Pood)
  
• 10x 100% BW Squats
  
• 10x Burpees
  
• 8x 125% BW Squats
  
• 10x HSPU
  
• 6x 150% BW Squat
  
• Row 1000m
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 17SEPT12

The WOD - THUR, 06SEPT12

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 For Time

Advanced 2/1.5 pood Kettlebell

• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  
  
  Rx 1.5/1 pood Kettlebell
  
  
• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  Intermediate 1 pood/12kg Kettlebell
  
  
• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  Novice 12kg/20# Kettlebell
  
  
• KB Front Squats, 20 reps
  
• Run, 500M
  
• KB Snatches, 10 reps per hand
  
• Run, 400M
  
• KB OHS, 10 reps per hand
  
• Run, 300M
  
• KB Lunges, 10 reps per foot
  
• Run, 200M
  
• Farmers Carry, 100M
  
• Run, 100M
  
  
  
  

Post load/time or rounds to comments.

The WOD - WED, 05SEPT12

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 3-2-2-1-1-1 @ 80-85-85-90-90% 1RM Followed by: Strength: Bench Press, 3X5 @ 75-80-85% 1RM Followed by: WOD

AMRAP 12 Min of: Advanced
• KB swings, 2/1.5 pood, 6 reps
  
• Back Extensions, 8 reps
  
• Burpees, 10 reps
  
  
  
  Rx
  
• KB swings, 1.5/1 pood, 6 reps
  
• Back Extensions, 8 reps
  
• Burpees, 10 reps
  
  
  
  
  Intermediate
  
• KB swings, 1 pood/12kg, 6 reps
  
• Back Extensions or Good Mornings, 8 reps
  
• Burpees, 10 reps
  
  
  
  
  
  Novice
  
• KB swings, 1 pood/12kg, 6 reps
  
• Good Mornings, 8 reps
  
• Burpees, 10 reps
  
  
  

Post time, rounds or load to comments

The WOD - TUES, 04SEPT12

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

Turkish Get Up 3x3 per hand

Followed By:


WOD

Fight Gone Bad...With a Twist...For F*** Sake!!

9-15-21 Rep Rounds Of:

Advanced
• Wall-ball 20/16#, 10' target
  
• Sumo deadlift high-pull 95/65#
  
• Box Jump 20" box
  
• Push-press 95/65#
  
• Row (Calories)
  
  
  Rx
  
• Wall-ball 20/16#, 10' target
  
• Sumo deadlift high-pull 75/55#
  
• Box Jump 20" box
  
• Push-press 75/55#
  
• Row (Calories)
  
  Intermediate
  
• Wall-ball 16/12#, 10' target
  
• Sumo deadlift high-pull 65/45#
  
• Box Jump 20" box
  
• Push-press 65/45#
  
• Row (Calories)
  
  Novice
  
• Wall-ball 16/12#, 10' target
  
• Sumo deadlift high-pull 55/35#
  
• Box Jump 20" box
  
• Push-press 55/35#
  
• Row (Calories)
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 03SEPT12

Labor Day

We Start the Summer with Murph...We Finish it with Murph...Nuff' said!


"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.

REST DAY

REST DAY - SUN, 02SEPT12