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John Griffith 08/07/2013 CrossFit Diem 130807 Conditioning

For time:

10 MU

500m row

40 clapping push-ups

30 OH KB walking lunges (1.5/1) ea hand

20 clean & jerk (135#/105#)

30 clapping push-ups

20 OH KB walking lunges

10 clean & jerk

500m row

10 MU

** there is a 30min time cap **

If you cannot do MU, you will sub 2 chest-to-bar pull-ups and 2 ring dips (NO BANDS), if you cannot do C2B pull-ups or ring dips you will sub 2 chin above bar pull-ups and 2 bench dips. HR pushups will be subbed for clapping push-ups, and i will give weight options in class for the other movements.

Gymnastics

Pistols 4 x 10ea leg, rest 60sec - these need to be done CLEANLY. If you cannot do them to full depth and maintain balance, you MUST scale. Work the skill, it's pointless to bang out inefficient movement for reps sake. 		30m 00s
Workout Scaled
John Griffith 07/26/2013 CrossFit Diem Long As many reps as possible in 45 minutes of:
3 Muscle ups (or 9 pull ups)
6 Push ups
9 Kettlebells Swings, 1.5/1 pood
5 Shuttle Runs
Walking Lunges, 24 steps		 10 rounds 15 reps
Performed as RX
John Griffith 07/22/2013 CrossFit Diem 130722 Strength

Back Squat 3-3-3-3-3 reps
Back Squat 1x15

End your last set 5# heavier than last week. For the single set of 15, try and use the heaviest load possible, without missing or re-racking. Complete all sets on a 2.5 minute clock.		 210 on reps lbs
135 on 15 lbs
Performed as RX
John Griffith 07/17/2013 CrossFit Diem 130717 Conditioning

for time:

1min ME tire flips

10 KB snatch ea. arm (1.5/1)

20 OH KB walking lunges ea. arm (1.5/1)

30 feet elevated recline rows

400m run w/ KB (1.5/1)

50 DU		 14m 10s
Performed as RX
John Griffith 07/15/2013 CrossFit Diem 130624 Strength

back squat 3-3-3-3-3

Determine your work sets with a warm-up of 5-3-2, trying to go up 5lbs from last week. Work sets will be on the clock w/ a 90sec rest.		 205 lbs
Performed as RX
John Griffith 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. **		 16m 02s
Performed as RX
John Griffith 06/17/2013 CrossFit Diem 130617 82 wall ball (20/14)

then 6 rounds for time of:

16 OH squats (95/65)

31 DU

** there is a 20min time cap for this WOD ** 		20m 00s
Workout Scaled