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Becky Johann 09/24/2013 CrossFit Diem 130924 Strength

Deadlift 5-3-2-5

Warm up sets of 5-3-2, then complete your heaviest work set of 5. Go up 5# from last week if you were successful. 		215 lbs
Performed as RX
Becky Johann 09/13/2013 CrossFit Diem 130913 Strength

In 15min find bench press 1RM		 115 lbs
Performed as RX
Becky Johann 09/13/2013 CrossFit Diem 130913 Olympic Lifting

In 10min find - clean + hang clean 1RM 		140 lbs
Performed as RX
Becky Johann 07/16/2013 CrossFit Diem 130716 Dead-lift 21-15-9 reps

This is week 6 of our deadlift programming - our last week with 265#/185#, or your current weight - but, we are raising the bar again. This MUST BE DONE on a 2 minute clock, or complete the rep scheme you are on.
 185 at 15-12-9 in 1:43 lbs
Performed as RX
Becky Johann 06/25/2013 CrossFit Diem 130625 Conditioning

As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Front Squats, 75#/55#
40 Box Jumps, 24"/20"
30 Front Squats, 115#/75#
30 Box Jumps, 24"/20"
30 Front Squats, 135#/95#
20 Box Jumps, 24"/20"
30 Front Squats, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Front Squats, 185#/135#

There is no scaling of the front squat weights on this workout. If you are lucky enough to make it to the next round of squats, you must stick with the listed weights. There is no scaling the box height either but step ups will be allowed. Everyone is going prescribed on this one.		 189 reps
Performed as RX
Becky Johann 06/19/2013 CrossFit Diem 130619 Conditioning

for time:

800m run

1/4 Angie (25 reps of pull-ups, pushups, situps, squats)

400m run

1/4 Angie (25 reps of pull-ups, pushups, situps, squats)

** If you do not have pull-ups, you must scale with jumping pull-ups, or strict pull-ups with a band. If you scale you CANNOT kip. **		 17m 50s
Performed as RX
Becky Johann 06/14/2013 CrossFit Diem 130614 Olympic Lifting

High Hang Squat Snatch 3-2-1-1-1-1-1 reps

Start slowly and progressively build up in load as you feel comfortable. If you are a little more confident, build to a heavy single. If you are new or less confident, stay lighter but go with 7x3 instead. Complete these on a 1.5 minute clock.

Strength

Front Squat 5x3 (progressive sets)

After using a rep scheme of 5-3-2, build up in weight for 5 sets of 3 reps, trying to find the heaviest weight you can lift for the final set of 3. Complete these on a 2.5 minute clock.

Conditioning

AMRAP in 10min of:

10 thrusters (95#/65#)

10 ring pushups		 5 rounds 6 reps
Workout Scaled
Becky Johann 05/29/2013 CrossFit Diem 130529 Full Clean 2-2-2-2-2 reps

Complete on a 2.5 minute clock.

followed by,

Every minute on the minute until you can't complete the required reps within the minute of:
3 Full Cleans (155#/105#)
6 Ring Dips

If you cannot do ring dips, you may scale with a red or purple band, or with bench dips, or push ups. If you complete your cleans and dips within a minute, you may move on to the next minute. Continue in this manner until you fail to finish within the minute. We will cap the workout at 15min.		 7m 00s
Workout Scaled
Becky Johann 05/28/2013 CrossFit Diem 130528 For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups

You get to choose your cut-off time based upon where you think you are. The clock will run continuously. They are listed below:

Beginner: M-6:15 W-7:30 (2x jumping pull ups OK sub)
Intermediate: M-5:15 W-6:30 (2x jumping pull ups OK sub)
Advanced: M-4:30 W-5:35
Elite: M-3:55 W-4:40

After your workout is completed, you will rest exactly 3 minutes and follow it up with (keep your own time):

As many reps as possible in 1 minute of:
Burpees

Beginner: 10
Intermediate: 15
Advanced: 20
Elite: 28		 5m 48s
Performed as RX
Becky Johann 05/20/2013 CrossFit Diem 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 22m 54s
Performed as RX
Becky Johann 05/17/2013 CrossFit Diem 130517 AMRAP in 16min of:

35 thrusters (65#/45#)

35 pull-ups

** Here's the kicker, every time you either put the bar down, or come off the pull-up bar you must complete 35 DU before returning to the AMRAP. DU are not considered part of your score. **		 1 rounds 44 reps
Workout Scaled
Becky Johann 05/15/2013 CrossFit Diem 130515 Every minute on the minute for 10 minutes complete 3 Power Cleans at a moderately heavy load. You may increase this load over the ten sets if desired. As a reminder, the power clean begins with the bar on the floor and ends on the shoulders, with no squat. 110 lbs
Performed as RX
Becky Johann 05/15/2013 CrossFit Diem 130515 For time:
Row 500 meters
Run 400 meters
30 Burpees		 5m 59s
Performed as RX
Becky Johann 05/14/2013 CrossFit Diem 130514 Front Squat 3x5 (sets across)

Use 5-10 pounds heavier than last time which was 130305. After a warm-up of x5 with an empty bar, x5 with added weight, x3 with more weight, and finally x2 with even more weight, you will then go up one more time and hold that weight for all three sets of 5 reps. As an example, if the last time you successfully lifted 200#, this time, you will use 205#. Now you can work your way backwards to find what weights you will use for your warm-up sets. In this case it will be 205x5x3, 185x2, 155x3, 135x5, and x5 empty bar. Notice that the weight used for the last warm up set is a bit lower than the weight used for working sets. This is intentional. Be smart with your warm-up weights. Complete on a three minute clock.
 135 lbs
Performed as RX
Becky Johann 05/14/2013 CrossFit Diem 130414 As many reps/rounds as possible in 5 minutes of:
3 Dead-lifts, 315#/225#
6 Box Jumps, 30/24 inch box
9 Toes to Bar

Scale weights to only one of the following: 275#/205#, 245#/175#, 225#/155#, 185#/135#. Box heights cannot be scaled but you may substitute step ups and if you cannot do full ROM toes to bar, substitute med-ball ab mat sit ups.		 3 rounds 1 reps
Workout Scaled
Becky Johann 05/13/2013 CrossFit Diem 130513 For time:
Run 800 meters
20 Handstand Push ups
40 Pull ups
60 Squat Jumps
Run 400 meters
10 Handstand Push ups
20 Pull ups
30 Squat Jumps, 1 foot above reach



If you do not have handstand push ups, you have three options. You may choose any of the three options but you may not change those options up. The first option is to substitute 135#/95# push presses, the second option is to substitute 40#/25# DB presses (no use of legs and you will do 30reps), or HR push ups. Again, you cannot change the bar or db weight. If you cannot use the listed weights, push ups are your only option.

Pull ups can be kipping or strict. Doesn't matter. If you need to scale, for this workout, you may use a red, purple, or single green band but nothing more and all your reps must be strict and full range of motion. If you cannot complete full range of motion with a single band, you will substitute jumping pull ups.

Squat Jumps are hip crease below the knee followed by a jump in the air touching an object that is 1 foot above your highest reach.		 27m 04s
Workout Scaled
Becky Johann 05/03/2013 CrossFit Diem 130503 For time:

50 Kettlebell Swings (2/1.5 pood)
15 ft. Rope Climbs, 4 ascents
Walking Lunges, 30 steps (40#/25#)
20 Burpees
10 Box Jumps (30")
5 Full Snatches (175#/115#)
10 Box Jumps (30")
20 Burpees
Walking Lunges, 30 steps (40#/25#)
15 ft. Rope Climbs, 4 ascents
50 Kettlebell Swings (2/1.5 pood)

For the swings or lunges, use 1.5/1 pood or 40#/25#, respectively, and only go lower if you have to. If you can't use a 30 inch box, scale to 24. Step ups are allowed but considered scaling and must be done at 24" or 30." No 20 inch boxes will be used. You may scale to 2 rope climbs but must also complete 12 pull ups. If you can do pull ups but not rope climbs, you must complete 25 reps. If you cannot do pull ups, you will complete 25 full range of motion ring rows. Last but not least, the lightest scale for each sex will be heavier than normal since there are only 5 reps. If you cannot use one of the scaled weights, you will complete more reps as extra work at a lighter, manageable weight.

Scaled weights are: 155#/105#, 135#/95#, 115#/75# x 8 reps, 95#/65# x 10 reps, anything less is 15 reps.

** There is a 25 minute time cap to this workout. **		 24m 05s
Workout Scaled
Becky Johann 05/01/2013 CrossFit Diem 130501 for time:

30 push press (135#/95#)

30 over-the-box jumps (30"/24")

400m run

30 C2B pull-ups

30 lunge jumps		 9m 30s
Workout Scaled
Becky Johann 04/22/2013 CrossFit Diem 130422 - Cindy's Bday WOD 4 rounds for time of:

22 hang cleans (95/65)
28 back squats (95/65)		 10m 51s
Performed as RX
Becky Johann 04/02/2013 CrossFit Diem 130402 for efficiency of movement:


1A) Dips 5 x 2, 4, 6

1B) Mixed Pull Ups 5 x 2, 4, 6

2) Bulgarian Split Squats 4 x 15 / 15 ea. leg (NO Rest)

3) Squat Jumps (to 6" target) x 50 AFAP

4) Squats x 50 AFAP
21m 25s
Workout Scaled
Becky Johann 04/01/2013 CrossFit Diem 130401 for time:

400m run
* then *
3 rounds of:
20 KB swings (1.5/1)
15 box jumps (24"/20")
10 thrusters (95#/65#)
* then *
400m run		 13m 02s
Performed as RX
Becky Johann 03/26/2013 CrossFit Diem 130326 Strength/Skill

Every 30 seconds for 4 minutes:

1 Clean & Jerk (full) @ 80%

Then, when the clock hits 5:00 -

3:00 to complete:

3 X ME UB (unbroken) Clean & Jerks @ 75%

** The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap. **		 15 reps
Performed as RX
Becky Johann 03/26/2013 CrossFit Diem 130326 for time:

1mi run		 6m 45s
Performed as RX
Becky Johann 03/25/2013 CrossFit Diem 130325 - Rhino late Bday WOD for total time:

33 DU

- then -

24 DB thrusters (40#/25#)

** 1min rest **

33 DU

- then -

24 alternating DB snatch ea. (40#/25#)

** 1min rest **

33 DU

- then -

24 T2B 		12m 39s
Performed as RX
Becky Johann 03/19/2013 CrossFit Diem 130319 - Kari's BDay WOD WOD

1min ME lateral burpees

** then **

AMRAP in 9min of:

27 KB swings (1.5pood/1pood)

27 KTE

27 wall ball (20#/14#)		 1 rounds 78 reps
Performed as RX
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