The WOD - SAT, 01SEPT12

'Snatch Your Bells!'

4 rounds for time:

• Power Snatch, 95/65#, 10 reps
  
• KB Burpees,1.5/1 pood, 10 reps
  

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Power Snatch...[wmv][mov]

Post load/time or rounds to comments.

The WOD - FRI, 31AUG12

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 Pulls, 2X3 @ 80% & Power Snatch 3X3 @ 85% 1RM Followed by: WOD: DIANE 21-15-9 rep rounds for time: Advanced*

Deadlift, 250/175#

Handstand Push up
*Body Armor

Rx

Deadlift, 225/155#

Handstand Push up

Intermediate

Deadlift, 185/120#

Handstand Push up, Bands/Pads

Novice

Deadlift, 155/95#

Handstand Push up



Post time or rounds to comments.

The WOD - THUR, 30AUG12

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: WOD:

Scylla and Charybdis For time: Advanced
• Row/Run 500m
  
• 50x Pull-ups
  
• Row/Run 500m
  
• 50M Bear crawl
  
• Row/Run 500m
  
• 50x Burpees
  
• Row/Run 500m
  
• 50x Thrusters 65/45#
  
• Row/Run 500m
  
  
  
  Rx
  
• Row/Run 400m
  
• 50x Jumping Pull-ups
  
• Row/Run 400m
  
• 50M Bear crawl
  
• Row/Run 400m
  
• 50x Burpees
  
• Row/Run 400m
  
• 50x Thrusters 45/30#
  
• Row/Run 400m
  
  
  
  Intermediate
  
• Row/Run 400m
  
• 40x Jumping Pull-ups
  
• Row/Run 400m
  
• 40M Bear crawl
  
• Row/Run 400m
  
• 40x Burpees
  
• Row/Run 400m
  
• 40x Thrusters 45/30#
  
• Row/Run 400m
  
  
  
  Novice
  
• Row/Run 200m
  
• 30x Jumping Pull-ups
  
• Row/Run 200m
  
• 30M Bear crawl
  
• Row/Run 200m
  
• 30x Burpees
  
• Row/Run 200m
  
• 30x Thrusters 45/30#
  
• Row/Run 200m
  
  

Post load/time or rounds to comments.

The WOD - WED, 29AUG12

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
  

Hang Power Snatch, 2X3 @ 80% & Power Snatch 3X3 @ 85% 1RM Followed By: Strength: Front Squat, 2X3 @ 80% & 3X3 @ 85% 1RM Followed by: WOD: : For Time:

Advanced 2 Rounds For Time:
• Row/Run 1000m
  
• 100x AbMat Sit Ups
  
• 10x Snatch (115/80#)
  
  
  
  Rx
  
• Row/Run 1000m
  
• 100x AbMat Sit Ups
  
• 10x Snatch (115/80#)
  
  
  
  Intermediate
  
• Row/Run 800m
  
• 75x AbMat Sit Ups
  
• 10x Snatch (95/65#)
  
  
  
  Novice
  
• Row/Run 500m
  
• 50x AbMat Sit Ups
  
• 10x Snatch (65/45#)
  
  

Post time, rounds or load to comments

The WOD - TUES, 28AUG12

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: Snatch Grip Deadlift,3 X 5, 65% 1 RM Pistol, 3 x 5 per leg Followed by: WOD:

FOR TIME Advanced
• Manmakers, 40/30#, 30 reps
  
  Rx
  
• Manmakers, 30/20#, 30 reps
  
  
  Intermediate
  
• Manmakers, 20/15#, 30 reps
  
  
  
  Novice
  
• Manmakers(no dumbells), 30 reps
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 27AUG12

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 and Jerk, 2X3 @ 80% & 2X3 @ 85% 1RM Followed By: Strength: Back Squat, 2X3 @ 80% & 2X3 @ 85% 1RM Followed by: WOD: Running of The Bulls: 4 Rounds For Time:

Advanced
• Run or Row, 500M
  
• Ring Push ups, 25 reps
  
• KBS, 2/1.5 pood, 15 reps
  
  
  
  Rx
  
• Run or Row, 400M
  
• Ring Push ups, 20 reps
  
• KBS, 1.5 / 1 pood, 15 reps
  
  
  
  Intermediate
  
• Run or Row, 400M
  
• Ring Push ups, 15 reps
  
• KBS, 1 pood/12kg, 10 reps
  
  
  
  Novice
  
• Run or Row, 200M
  
• Push ups, 10 reps
  
• KBS, 1 pood/12kg, 8 reps
  
  

Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 26AUG12