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Mike Long 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
Workout Scaled
Mike Long 08/12/2013 CrossFit Diem 130812.1 Strength

Overhead Squat 5-3-2-9

5-3-2 are warm up sets used to work up in weight to your UNBROKEN work set of 9 reps. Over the course of the next 3 weeks, your work set will increase by 3 reps at which you will try to complete with the same weight - UNBROKEN. On a 2:30 minute clock.		 45-65-95-95 lbs
Performed as RX
Mike Long 08/12/2013 CrossFit Diem 130812.2 5rds for time of:

10 power cleans (185#/105#)
10 ring dips

- scaling options will be given in class -
* there is a 15min time cap for this WOD *		 10m 02s
Workout Scaled
Mike Long 08/10/2013 CrossFit Diem Antioch Run For Time:
Run from house to 103/Antioch and back.

Approx Distance in 3.8 miles		 31m 25s
Performed as RX
Mike Long 08/09/2013 CrossFit Diem 130809 for reps:

1 snatch - EMOTM for 8min - moving up in weight every min if possible

- then -

AMRAP in 10min of:
3 front squats (205#/135#)
8 box jumps (30"/24")
38 DU
 154 reps
Workout Scaled
Mike Long 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.

30m 00s
Workout Scaled
Mike Long 08/06/2013 CrossFit Diem 130806.1 Strength

Deadlift 12-9-6
- last cycle - Complete on a 90 second clock.

 150-150-150 lbs
Performed as RX
Mike Long 08/06/2013 CrossFit Diem 130806.2 AMRAP in 10 minutes:

6 Power Snatch (95#/65#)
9 Toes to Bar
12 Box Jumps (24"/20")		 4 rounds 0 reps
Workout Scaled
Mike Long 08/05/2013 CrossFit Diem 130805.1 Strength

Back squat 3-3-3-3-3
Back Squat 15

Go 5-10lbs heavier than last week. Completed on a 2:30 clock.
225-225-225-225-225 lbs
145 lbs
Performed as RX
Mike Long 08/05/2013 CrossFit Diem 130805.2 Conditioning

6rds, EACH for time of:

400m run (stop sign and back, just short of 400m)

rest 2min
 1m 05s
Performed as RX
Mike Long 08/02/2013 CrossFit Diem 130802.1 Front Squat 5 (pause at the bottom while partner does 3 kb swings)

Front Squat 5-5		 135 lbs
165-175 lbs
Performed as RX
Mike Long 08/02/2013 CrossFit Diem 130802.2 5 Rounds for Time
Row 500m
25 Overhead Squat (unbroken)
Rest 1:1 (no more than 3:30 min)		 3m 23s
Workout Scaled
Mike Long 07/31/2013 CrossFit Diem John P Bday WOD AMRAP in 27min of:

7 deadlift (95#/65#)

7 power cleans (95#/65#)

7 front squats (95#/65#)

7 push press (95#/65#)

7 back squat (95#/65#)

200m run

7 chest-to-bar pullups

7 pistols

7 handstand pushups

7 burpees

7 T2B

7 DU

31 wall ball		 2 rounds 35 reps
Workout Scaled
Mike Long 07/30/2013 CrossFit Diem 130730.1 AMRAP in 1:45
Deadlift @ 185#
15-12-9		 24 reps
Performed as RX
Mike Long 07/30/2013 CrossFit Diem 130730.2 7 Min AMRAP:
2 Burpee Box Jumps 30"
7 KB Swings @ 1.5 pood
12 KB Reverse Lunges @1.5 pood

-rest 1 min-

7 Min AMRAP
2 Muscle Ups
8 Shoulder to Overhead @ 115 #
29 Double Unders

Score is total reps for both WODs		 172 reps
Workout Scaled
Mike Long 07/26/2013 CrossFit Diem 130726 On the football field Sprint from north goal line to south goal line and do 50 squats
Run backwards back to the north goal line and do 10 jumping jacks
Sprint to south 20 yard line (80 yds) and do 40 push-ups
Run backwards back to the north goal line and do 10 jumping jacks
Sprint to the south 40 yd line (60 yds) and do 30 sit-ups
Run backwards back to the north goal line and do 10 jumping jacks
Sprint to the north 40 yd line (40yds) and do 20 jumping lunges
Run backwards back to the north goal line and do 10 jumping jacks
Sprint to the north 20 yd line (20yds) and do 10 burpees
Run backwards back to the north goal line		 8m 50s
Performed as RX
Mike Long 07/24/2013 CrossFit Diem 130724.1 Strength
2 power cleans + 1 jerk x 7 sets - AHAP - (rest 60sec)		 135-145-150-150-150-155-165 lbs
Performed as RX
Mike Long 07/24/2013 CrossFit Diem 130724.2 Conditioning
for time:
20 front squats (205#/165#)
30 box jumps (30"/24")
40 KB swings (1.5pood/1pood)
50 wall ball (20#/14#)		 11m 33s
Workout Scaled
Mike Long 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.		 220-220-220-220-220 lbs
135 lbs
Performed as RX
Mike Long 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		 3 rounds 1 reps
Performed as RX
Mike Long 07/19/2013 CrossFit Diem 130719.1 Strength

Front Squat 3-3-3-3-3

These are to be done on a 2:30 clock. And yes, you may take them from the rack. No pause. 		175-175-175-175-175 lbs
Performed as RX
Mike Long 07/19/2013 CrossFit Diem 130719.2 Conditioning
for total reps:

2:00 ME DU
- then no rest -
3:00 ME wall ball (20#/14#)
- 2:00 min rest -
3:00 ME clean & jerk (155#/105#)
- then no rest -
2:00 ME DU		 88 reps
Workout Scaled
Mike Long 07/17/2013 CrossFit Diem 130717 Strength

2-2-2-2-2

FULL squat snatch + FULL squat hang snatch - rest 60-90sec

i want to see full movement here - not power snatch, into overhead squat. If you are struggling with the pull, or transition, you need to adjust the weight accordingly. Just because this is your "strength" work for the day, it doesn't mean slap weight on the bar only to do sh*tty movement. Be better than that. 		75-75-80-85-90 lbs
Performed as RX
Mike Long 07/17/2013 CrossFit Diem 130717 Conditioning

for time:

1min ME tire flips

10 KB snatch ea. arm (1.5/1)

20 OH KB walking lunges ea. arm (1.5/1)

30 feet elevated recline rows

400m run w/ KB (1.5/1)

50 DU		 14m 00s
Workout Scaled
Mike Long 07/16/2013 CrossFit Diem 130716 Dead-lift 15-12-9

This is week 6 of our deadlift programming - our last week with 265#/185#, or your current weight - but, we are raising the bar again. This MUST BE DONE on a 2 minute clock, or complete the rep scheme you are on.
 185 lbs
Performed as RX
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