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Matt Steen 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 		9m 15s
Performed as RX
Matt Steen 03/22/2013 CrossFit Diem 130322 - Games 13.3 MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups		 189 reps
Performed as RX
Matt Steen 03/20/2013 CrossFit Diem 130320 - Happy BDay Coach Dad Snatch - max - 10min to establish
Clean & Jerk - max - 10min to establish
MOYC - max - 10min to establish
 185 lbs
Performed as RX
Matt Steen 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 63 reps
Performed as RX
Matt Steen 03/15/2013 CrossFit Diem 130315 for time:

200m run

30 air squats

200m run

30 walking lunges

200m run

30 pushups

200m run

30 pull-ups
7m 29s
Performed as RX
Matt Steen 03/14/2013 CrossFit Diem 130314 - Games 13.2 MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box		 209 reps
Performed as RX
Matt Steen 03/12/2013 CrossFit Diem 130311 Prison Workout: 10, 8, 6, 4, 2 reps of each

1A) Ring dips
1B) T2B
1C) Feet Elevated Push Ups
1D) Lateral squat jumps
1E) Lunge jumps

** Rest 3 Minutes

2) 10 Minutes of Various Hand Walking Practice: Dont count sets, just play and experiment with the below variations of hand walks.

- Power Wheel Crawl
- Lateral Wall Walks
- Vertical Wall Walks
- Handstand Holds
- Handstand walking
30m 00s
Performed as RX
Matt Steen 03/11/2013 CrossFit Diem 130311 WOD

AMRAP ascending in 10min of:

3 Hang Clean to Thrusters (115#/75#)
3 Box Jumps (30"/24")
3 C2B Pull-ups
6 Hang Clean to Thrusters
6 Box Jumps
6 C2B Pull-ups
9 Hang Clean to Thrusters
9 Box Jumps
9 C2B Pull-ups
12.....15......etc.		 3 rounds 32 reps
Performed as RX
Matt Steen 03/08/2013 CrossFit Diem 130308 - Games 13.1 MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible		 136 reps
Performed as RX
Matt Steen 03/06/2013 CrossFit Diem 130306 5 rounds for time of:

10 Kettlebell Swings (1.5/1 pood)
10 Burpees

The challenge is to try and complete the above work within a 6:15 minute time cap using the prescribed weights. If you choose to accept this challenge, a penalty will be incurred for every rep not completed within the time cap. This penalty is 200 meters of rowing. For example, if you miss the last 10 burpees, your penalty will be 1000 meters of rowing before leaving the Dojo today.

The scaled challenge still keeps the 6:15 minute time cap but drops the reps to 7 or 8 reps of each movement and allows you to use a scaled weight if needed. If this challenge is chosen, the penalty is 100 meters rowing per missed rep. The final scale is 5 reps of each movement and there is no rowing penalty. The 6:15 minute time cap remains.

Whichever challenge you choose, the reps for each movement must match.		 4m 17s
Performed as RX
Matt Steen 03/05/2013 CrossFit Diem 130305 Back Squat - 80% x 3 x 8
Snatch - 70% x 3 x 2, 75% x 2 x 3
Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
 325 lbs
95-135 lbs
215-275-300f lbs
Performed as RX
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