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Matt Steen 08/27/2013 CrossFit Diem 130827 Strength

Deadlift 5-3-2-5

Complete all reps on a 2.30 clock, trying to go up 5# from last week on your last work set of 5.		 410 lbs
Performed as RX
Matt Steen 08/27/2013 CrossFit Diem 130827 Conditioning

For time:

1000m row

then 3rds of:

40 double unders

30 lunge jumps

20 KB swings (1.5pood/1pood)

There is a 4:40 cut off to the row portion. Scale double unders to lateral jumps over your kettlebell.		 13m 31s
Performed as RX
Matt Steen 08/23/2013 CrossFit Diem 130823 Conditioning

5rds for time of:

200m run

8 UNBROKEN thrusters (155#/105#)

* rest 1:1 *		 11m 15s
Performed as RX
Matt Steen 08/21/2013 CrossFit Diem 130821 Conditioning

Ascending/descending ladder for time:

30 wall ball

10 power snatch (115#/95#)

20 wall ball

20 power snatch

10 wall ball

30 power snatch

100 DU 		17m 13s
Performed as RX
Matt Steen 08/20/2013 CrossFit Diem 130820 Strength

Deadlift 5-3-2-5

All sets on 2:30 clock - if you completed your reps last week in the time cap, try to go up at least 5lbs this week. 		405 lbs
Performed as RX
Matt Steen 08/20/2013 CrossFit Diem 130820 Conditioning

"Helen"

3rds for time of:

400m run

21 KB swings (1.5pood/1 pood)

12 pull-ups

* there is a 12min cutoff for this WOD * 		10m 08s
Performed as RX
Matt Steen 08/14/2013 CrossFit Diem 130814 Conditioning
21 DB thrusters (40#/20#)
21 KB swings (2 pood/1.5 pood)
15 DB thrusters
15 KB swings
9 DB thrusters
9 KB swings
400m run
Comp Work		 6m 20s
Performed as RX
Matt Steen 08/13/2013 CrossFit Diem 130813 Strength
Deadlift 5-3-2-5 reps
The 5-3-2 are warm up sets and work set of 5 will be on the clock. You will have 20min to foam roll, mobilize, and complete the warm-up. At 20min after the start of class our Strength portion will begin, ready or not. After your warm-up of 5-3-2 you will complete your work set of 5 - these are NOT touch and go, and MUST start from a dead stop every time and lower to the ground every time, with the exception of the last rep.
This will be done on a 2:30min clock.
Conditioning		 315-315-315-365 lbs
Performed as RX
Matt Steen 08/13/2013 CrossFit Diem 130813 Conditioning
Complete the following for time:
50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24"/20"
40 Toes 2 Bar
30 Burpees
30 Chest 2 Bar Pull ups
20 Power Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups
* there is a 20min time cap for this WOD *
- scaling options will be listed on the board - 		20m 00s
Performed as RX
Matt Steen 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
Matt Steen 07/23/2013 CrossFit Diem 130723 Conditioning

"Heavy Fran"

15-12-9 reps for time of:
Thrusters (135#/95#)
Chest to Bar Pull ups		 9m 33s
Performed as RX
Matt Steen 07/23/2013 CrossFit Diem 130723 Strength

12-9-6 (275#/195#) - last cycle - Complete on a 90 second clock.
Deadlift

Keep on track, DO NOT jump ahead simply because this is the last cycle. Finish out your weight/rep scheme.		 265 lbs
Performed as RX
Matt Steen 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.		 335 lbs
225 lbs
Performed as RX
Matt Steen 07/22/2013 CrossFit Diem 130722 Conditioning

As many rounds as possible in 15 minutes of:
Run 400 meters
Rope Climbs, 3 ascents
10 Clapping Push ups		 4 rounds 3 reps
Performed as RX
Matt Steen 07/02/2013 CrossFit Diem 130702 Strength

12-9-6 reps of:
Dead-lift, 265#/185#


The last three weeks, the RX'd weights were 255#/175# - for the next three weeks it's 265#/185#. If you weren't at the RX'd weight, add 10# to whatever weight you were at (even if you think you can go higher). Complete on a 1:30 clock.

If you have not completed the 3 previous rep schemes, move on to the appropriate one for you. Patience young grasshoppers - DO NOT cheat yourself by jumping ahead.		 27 reps
Performed as RX
Matt Steen 07/02/2013 CrossFit Diem 130702 Conditioning

One round every 2 minutes of:
5 Thrusters (155#/105#)
10 Box Jumps (24"/20")
15 Kettlebell Swings (1.5/1 pood)



Rest whatever time remains of each two minute interval. Repeat for 6 total rounds. Scaling options are as follows - 135#/95#, 115#/75#, or 95#/65		 155 lbs
Performed as RX
Matt Steen 07/01/2013 CrossFit Diem 130701 Strength

Back Squats 5-5-5 reps

For the first time, we are going with 3 sets of 5 rather than the opposite. For this workout, you will use 5# heavier than last week but the SAME WEIGHT for all 3 sets. Complete on a 3 minute clock.		 320 lbs
Performed as RX
Matt Steen 07/01/2013 CrossFit Diem 130701 AMRAP in 10 minutes of:
Burpee Broad Jumps (48 ft)
15 Kipping Pull ups

For burpee long jumps, take chest and thigh to ground and then jump forward as far as possible. Forty-eight feet is 8 mats, lengthwise.

If you do not have pull ups, you will substitute 5-10 solid kipping pull up attempts. Real attempts. NO - bands or strict pull ups are not allowed.		 4 rounds 12 reps
Performed as RX
Matt Steen 06/25/2013 CrossFit Diem 130625 21-15-9 reps of:
Unbroken Dead-lifts (255/175)

Complete each set of reps on a 2 minute clock. Use the RX weight, or what you've been using from the past couple of weeks. If this is your first time, pick a weight that isn't lower than 185/135 and complete 12-9-6. If this is only your second time, you are now on 15-12-9. A reminder that you must stay with the rep scheme you are on until you complete it unbroken.		 255 lbs
Performed as RX
Matt Steen 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.		 180 reps
Performed as RX
Matt Steen 06/24/2013 CrossFit Diem 130624 5 rounds for time of:

200m run

15 chest-to-bar pull-ups

15 handstand pushups

Scaling for chest-to-bar pull-ups - chin above bar pull-ups, or STRICT banded pull-ups and NO KIPPING. The handstand pushups will be scaled with STRICT barbell press - (125/105) (115/95) (95/75) - anything below 95/75 will be 25 reps. There is a 20min time cap for this WOD. 		3 rounds 6 reps
Performed as RX
Matt Steen 06/24/2013 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.		 315 lbs
Performed as RX
Matt Steen 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 20s
Performed as RX
Matt Steen 06/19/2013 CrossFit Diem 130619 Strength

Press 5 x 3

** Warm-up of 5-3-2. These are sets across, so you MAY NOT progress in weight. Determine your weight in the warm-up **		 155 lbs
Performed as RX
Matt Steen 06/18/2013 CrossFit Diem 130618 On a 1:45 clock, perform the following
15-12-9
Dead-lifts, 255#/175#

Those that were not here last Tuesday, will pick a weight (nothing lower than 185#/135#) and use 12-9-6, for all three sets. If you were here last Tuesday, use the same weight as you used then.		 255 lbs
Performed as RX
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