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Athlete Date Sort Location Workout Name Description Results
Mike Kovalcik 03/29/2013 CrossFit Diem 130329 MEN - includes Masters Men up to 54 years oldComplete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 72 reps
Performed as RX
Mike Kovalcik 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. **		 9 reps
Performed as RX
Mike Kovalcik 03/26/2013 CrossFit Diem 130326 for time:

1mi run		 6m 56s
Performed as RX
Mike Kovalcik 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 33s
Performed as RX
Mike Kovalcik 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		 195 reps
Performed as RX
Mike Kovalcik 03/20/2013 My garage Burgener Squat Program Back Squat 10x3 265-265-265-265-265-270-270-270-270-270 lbs
Performed as RX
Mike Kovalcik 03/20/2013 My garage Main Site 031913 Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps		 6 rounds 23 reps
Performed as RX
Mike Kovalcik 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 42 reps
Performed as RX
Mike Kovalcik 03/18/2013 CrossFit Diem 130318 AMRAP in 20 minutes of:
5 Pull ups
10 Push ups
15 Double Unders

For every rep of push up, you must hold the top, locked out position for a full 1 count. Since I am slowing you down for each rep by adding the pause at the top, try and focus your efforts on moving a stiff body as well as making sure your hips move through a full range. Those that do not have pull ups, will use band assistance to achieve strict pull ups. Use the least amount of assistance.

At the top of the 4th, 8th, 12th, and 16th minute, you must stop what you're doing and front squat, for 8 reps, 225#/155# (no rack).

If this is not possible, you may scale the weight to:
205#/140# or 185#/125# for 10 reps,
155#/105# or 135#/95# for 12 reps, or
95#/65# for 15 reps.		 162 reps
Workout Scaled
Mike Kovalcik 03/18/2013 CrossFit Diem 130318 1) EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%
 19 reps
Performed as RX
Mike Kovalcik 03/16/2013 My garage 130316 Open Gym

utilize your time working on mobility or your deficiencies - all the things you DON"T WANT to do



** or **



Open 13.2


** or **


WOD

3 rounds for time of:

15 OH squats (75#/55#)

15 KTE

** rest 2min **		 7m 18s
Performed as RX
Mike Kovalcik 03/15/2013 My garage 130315 for time:

200m run

30 air squats

200m run

30 walking lunges

200m run

30 pushups

200m run

30 pull-ups
9m 50s
Performed as RX
Mike Kovalcik 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		 248 reps
Performed as RX
Mike Kovalcik 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
11m 45s
Performed as RX
Mike Kovalcik 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
Workout Scaled
Mike Kovalcik 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		 126 reps
Performed as RX
Mike Kovalcik 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.		 5m 06s
Performed as RX
Mike Kovalcik 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
 275-275-275-275-275-275-275-275 lbs
125-125-135-135-135 lbs
165-165-185-185-185 lbs
Performed as RX
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