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Mike Long 09/16/2013 CrossFit Diem 130916.1 In 2:30 minutes
Overhead Squat 5-3-2-15

**Last set must be unbroken**		 65-65-65-65 lbs
Performed as RX
Mike Long 09/16/2013 CrossFit Diem 130916.2 Conditioning:

1000m row

then

3 Rounds of:
12 reps of Deadlift @ Bodyweight (190#)
21 reps of Box Jump (24/20)		 11m 20s
Performed as RX
Mike Long 09/13/2013 CrossFit Diem 130913 Strength

In 15min find bench press 1RM		 185-195-205-210-215(f) lbs
Performed as RX
Mike Long 09/13/2013 CrossFit Diem 130913 Olympic Lifting

In 10min find - clean + hang clean 1RM 		195 lbs
Performed as RX
Mike Long 09/11/2013 CrossFit Diem 130911 9/11 Tribute WOD "9/11 Tribute WOD"

AMRAP in 9min of:
400m run - alternating w/ various loads every 400m

- 1min rest/transition -

AMRAP in 11min of:

9 T2B
11 thrusters (115#/75#)
9 pullups
11 power cleans (115#/75#)
9 KTE
11 SDLHP (115#/75#)
9 pullups
11 power cleans
9 T2B
11 thrusters

-rest 1 minute-

AMRAP in 9min of:

400m run - alternating w/ various loads every 400m

- 1min rest/transition -

AMRAP in 11min:

9 HR pushups
11 KB swings (1.5/1 pood)
9 ring dips
11 KB goblet squats (1.5/1 pood)
9 push press (115#/75)
11 OH KB walking lunges (1.5/1 poor)
9 ring dips
11 KB goblet squats
9 HR pushups
11 KB swings
 221 reps
Workout Scaled
Mike Long 09/10/2013 CrossFit Diem 130910.1 Strength
Deadlift 5-3-2-5

After a warmup of 5-3-2, complete your heaviest set of 5 reps unbroken. Go up 5# from last week. 		165-165-255-270 lbs
Performed as RX
Mike Long 09/10/2013 CrossFit Diem 130910.2 Steve's Birthday WOD for time:
42 burpees
9 power snatch (155#/105#)
10 box jumps (30"/24")
42 wall ball (20#/14#)
9 power snatch (155#/105#)
10 box jumps (30"/24")
42 burpees		 20m 38s
Workout Scaled
Mike Long 09/09/2013 CrossFit Diem 130909 Strength

OH squat 5-3-2-15

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. 		45-65-75-95 lbs
Performed as RX
Mike Long 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
 9m 28s
Workout Scaled
Mike Long 09/06/2013 CrossFit Diem 130906 Strength

bench press 3-3-3-3-3
pendlay row 10-10-10-10-10


All reps to be completed on a 4min clock. If you were successful with your weight and the time cap last week, go up 5#. 		160-160-160-160-160 lbs
65-65-65-65-65 lbs
Performed as RX
Mike Long 09/06/2013 CrossFit Diem 130906.2 Conditioning

"Maggie"

AMRAP possible in 11min of:
2 prowler pushes (175#/125#)
400m run
6 burpee box jumps (30"/24")
8 snatch (155#/105#)
24 DU		 43 reps
Workout Scaled
Mike Long 09/04/2013 CrossFit Diem 130904 2 person team WOD As many rounds as possible in 20 minutes of:
10 Handstand Push-ups
15 Pistols (alternating legs)
20 weighted Pull-ups, 20/14

Scaled 1
As many rounds as possible in 20 minutes of:
5 Handstand Push-ups
15 Pull-ups
25 Air Squats

Scaled 2
As many rounds as possible in 20 minutes of:
10 Hand Release Push-ups
15 Pull-ups
20 Air Squats

Handstand Push-ups will be done with an Abmat and 2 bumper plates. And the weighted Pull-ups with a medicine ball between the legs.
If you do not have pistols you will be doing the first scale. If you do not have pistols or handstand pushups then you will do the 2nd scale.
If you must scale to Jumping Pull-ups, you will do 2 for every 1 Pull-up.		 11 rounds 3 reps
Workout Scaled
Mike Long 09/03/2013 CrossFit Diem 130903.1 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		 135-135-225-265 lbs
Performed as RX
Mike Long 09/03/2013 CrossFit Diem 130903.2 For time:

30 thrusters (135/95)

At the start of the WOD, and at the top of every min you must perform 5 burpees.

**7 minute Cutoff**
 7m 00s
Workout Scaled
Mike Long 09/02/2013 CrossFit Diem Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 45m 50s
Performed as RX
Mike Long 08/30/2013 CrossFit Diem 130830 1A) Bench Press 5-5-5-5-5
1B) Ring Rows 10-10-10-10-10
*On a 4 minute Clock

Clean and Jerk 2-2-2-2-2		 155-155-155-155-155 lbs
lbs
135-135-145-145-155 lbs
Performed as RX
Mike Long 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.		 17m 49s
Workout Scaled
Mike Long 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.		 135-225-225-260 lbs
Performed as RX
Mike Long 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 		22m 04s
Workout Scaled
Mike Long 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. 		135-225-225-255 lbs
Performed as RX
Mike Long 08/20/2013 CrossFit Diem Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 11s
Performed as RX
Mike Long 08/19/2013 CrossFit Diem 130819.1 Strength

Overhead squat 5-3-2-12 (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. 		45-65-65-95 lbs
Performed as RX
Mike Long 08/19/2013 CrossFit Diem 130819.2 Conditioning

for max reps:

1min ME front squats (185#/135#)

1min ME burpees

- repeat for 4 cycles - 		74 reps
Workout Scaled
Mike Long 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 58s
Workout Scaled
Mike Long 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		 135-225-250-250 lbs
Performed as RX
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