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Mike Kovalcik 09/09/2013 CrossFit Diem 130909 Conditioning

Complete the following for time:
15 Overhead Squats 135/95
200 Meter run
15 Hang Power Cleans 135/95
400 Meter run
15 Push Press 135/95
800 Meter run
 11m 30s
Performed as RX
Mike Kovalcik 09/09/2013 CrossFit Diem 130909 Strength

OH squat 5-3-2-9

If you were successful with your set of 15 unbroken, now we drop back down to 9 "unbroken" and add more weight. All reps completed on a 2:30 clock. 		135-135-135-175 lbs
Performed as RX
Mike Kovalcik 09/03/2013 SMS None Run, 1600 m
2 Stair Climbs (up & down)s, 150 ft
50 Medicine Ball Twist Passes, 20 lbs
Run, 1200 m
4 Stair Climbs (up & down)s, 150 ft
40 Catch/Throw Wall Ball To/From Partners, 20 lbs
Run, 800 m
6 Stair Climbs (up & down)s, 150 ft
30 Medicine Ball Sit Up Exchanges, 20 lbs
Run, 400 m
8 Stair Climbs (up & down)s, 150 m
20 Medicine Ball Burpees, 20 lbs		 41m 20s
Performed as RX
Mike Kovalcik 08/28/2013 CrossFit Diem None 29:00 AMRAP:
5 Power Cleans, 95 lbs
7 Push Press, 95 lbs
5 Box Jump (30 in.)s, 30 in
7 Knees To Elbows
5 Push-up (clapping)s
7 Walking Lunges
5 Front Squats, 95 lbs
7 Sumo Deadlift High-pulls, 95 lbs
5 Ring Dips
7 Ring Rows
5 Power Snatches, 95 lbs
7 Overhead Squats, 95 lbs
5 Burpees
7 Chest-to-bar Pull-ups
57 Wall Balls, 20 lbs, 10 ft		 2 rounds 76 reps
Performed as RX
Mike Kovalcik 08/27/2013 SMS None For time:
50 Push-ups
Run, 400 m
40 Dumbbell Snatch (one arm - R)s, 10 lbs
40 Dumbbell Snatch (one arm - L)s, 10 lbs
Run (Weighted), 10 lbs, 400 m
30 Dumbbell Snatch (one arm - R)s, 20 lbs
30 Dumbbell Snatch (one arm - L)s, 20 lbs
Run (Weighted), 20 lbs, 400 m
20 Dumbbell Snatch (one arm - R)s, 30 lbs
20 Dumbbell Snatch (one arm - L)s, 30 lbs
Run (Weighted), 30 lbs, 400 m
10 Dumbbell Snatch (one arm - R)s, 53 lbs
10 Dumbbell Snatch (one arm - L)s, 53 lbs
Farmers Walk (Dumbbell), 50 lbs, 400 m
50 Push-ups		 32m 00s
Performed as RX
Mike Kovalcik 08/26/2013 CrossFit Diem None ME Clean & Jerks 155 lbs 3 mins
Rests 30 secs
ME 60 ft Shuttle Runs 2 mins
Rests 30 secs
ME 30 in Box Jump (30 in.)s 1 min
Rests 30 secs
ME 60 ft Shuttle Runs 2 mins
Rests 30 secs
ME Clean & Jerks 155 lbs 3 mins		 84 reps
Performed as RX
Mike Kovalcik 08/26/2013 CrossFit Diem None Overhead Squat 5-3-2-15

Use the heaviest weight you can for each set.
Rest as needed between sets.		 135-135-135-165(14) lbs
Performed as RX
Mike Kovalcik 08/23/2013 CrossFit Diem 130823 Conditioning

5rds for time of:

200m run

8 UNBROKEN thrusters (155#/105#)

* rest 1:1 *		 9m 45s
Workout Scaled
Mike Kovalcik 08/22/2013 my garage None Front Squat Pause 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest 1:30 between sets.		 185-185-205-205-205 lbs
Performed as RX
Mike Kovalcik 08/22/2013 my garage None Squat Clean 1-1-1-1-1-1-1, using heaviest weight per set
Squat Clean & Jerk 1-1-1-1-1-1-1, using heaviest weight per set		 155-170-185-205-215-225-235 lbs
155-170-185-205-215-225-235f lbs
Performed as RX
Mike Kovalcik 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 53s
Performed as RX
Mike Kovalcik 08/20/2013 sms None groups of 2, complete the following:
3 Suicide sprints each, alternating (100 yds and back, 75 yards and back, 50 yards and back, 25 yards and back) One team member must do the sprint, while the other completes 10 burpees. Once done, they switch. Each completing 3 suicide sprints and 30 burpees
100 pushups each, alternating 20 at a time
100 situps each, alternating 20 at a time
100 squats each, alternating 20 at a time
1 suicide sprint and 10 burpees each		 36m 51s
Performed as RX
Mike Kovalcik 08/20/2013 my garage 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. 		315-315-315-355 lbs
Performed as RX
Mike Kovalcik 08/20/2013 my garage None shoulder press 3-3-3-3-3-3 135 lbs
Performed as RX
Mike Kovalcik 08/20/2013 my garage None push press 3-3-3-3-3 165-165-165-175-185 lbs
Performed as RX
Mike Kovalcik 08/19/2013 CrossFit Diem None Strength
OH squat 5-3-2-then 12 unbroken
Use the same weight as last week if you were successful with your unbroken set of 9. Gauge your weight accordingly, you may progress, but the goal is to remain unbroken. 		135-135-165-165 lbs
Performed as RX
Mike Kovalcik 08/19/2013 CrossFit Diem None Conditioning
for max reps:
1min ME front squats (185#/135#)
1min ME burpees
- repeat for 4 cycles - 		61 reps
Performed as RX
Mike Kovalcik 08/16/2013 my garage 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		 315-315-315-345 lbs
Performed as RX
Mike Kovalcik 08/16/2013 my garage None Hang Power Clean

Complete 2 Reps, every minute on the minute for 15 minutes.

Move up in weight for the first five sets then maintain, or move up slowly for the remaining sets.		 135-155-165-185-195-205-205-205-205-205-215-215-215-215-225 lbs
Performed as RX
Mike Kovalcik 08/16/2013 my garage None 1min ME DU
4min squat tabata
4min push-up tabata
4min walking lunge tabata
4min pull-up tabata (if you do not have access to do pull-ups, sub another push-up tabata)
1min ME DU		 436 reps
Performed as RX
Mike Kovalcik 08/15/2013 SMS Partner wod
---------------------
Each team gets a 45lb plate. And the plate can NEVER touch the ground. If it does that team must perform a 10 burpee penalty on the spot.

Start at the middle of the field and race to your respective north side stadium steps. (One team will be the east stairs and the other team will be the west stairs)

One partner holds the plate while the other partner races to the top of the stairs touching every step. At the top of the stairs, they will perform 20 pushups. Then they will race down the stairs touching every step. At the bottom they switch roles.

Once the 2nd partner returns to the bottom they will run together to the next set of steps and repeat.

Once all 6 steps have been completed run to the south endzone where you will perform 200 sit-ups as a team (100 each). Break these up however you want,but The plate must still be held.

Once the sit-ups are complete, run 400m carrying the plate as a team (each person will have a hand(s) on the plate).

Once the 400m run is complete return to the middle of the field and put the plate on the ground. Perform 40 total burpees jumping over the plate each time (1 at a time and team members will be perpendicular to each other)

Once the burpees are done, stand on your plate together....you are DONE!!!
-----------------		 22m 45s
Performed as RX
Mike Kovalcik 08/15/2013 SMS Partner wod 2 Walking lunge 10 yards, 20 yds, 30yds, 40yds carrying a 45lb plate.

At the end of each interval, pass the weight to your partner		 4m 55s
Performed as RX
Mike Kovalcik 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		 8m 30s
Performed as RX
Mike Kovalcik 08/14/2013 CrossFit Diem 081413 comp work 1 Clean & Jerk 2-2-2-2-2-2-2 135-155-165-185-195-205-215 lbs
Performed as RX
Mike Kovalcik 08/14/2013 CrossFit Diem 081413 comp work 2 3sec pause front squat 3 x 5 @ 80% (rest 90-120) 135-135-135 lbs
Performed as RX
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