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Morgan Johann 07/16/2013 CrossFit Diem 130716 "Nate"

As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand Push ups
8 Kettlebell Swings, 2/1.5 pood

If you cannot perform muscle ups yet, you will scale as follows:
1. 4M/2F Chest 2 Bar Pull ups and Ring Dips
2. 6M/4F Pull ups (and/or attempts) and Push ups

If you cannot perform handstand push ups, you will scale as follows:
1. 1 Ab Mat
2. STRICT DB/KB Presses

Scale DB/KB weight as needed, but if you're going to make a jump to the next weight, this is the workout to do it at.
 14 rounds 1 reps
Performed as RX
Morgan Johann 07/02/2013 CrossFit Diem 130702 Strength

12-9-6 reps of:
Dead-lift, 265#/185#


The last three weeks, the RX'd weights were 255#/175# - for the next three weeks it's 265#/185#. If you weren't at the RX'd weight, add 10# to whatever weight you were at (even if you think you can go higher). Complete on a 1:30 clock.

If you have not completed the 3 previous rep schemes, move on to the appropriate one for you. Patience young grasshoppers - DO NOT cheat yourself by jumping ahead.		 45 reps
Performed as RX
Morgan Johann 07/02/2013 CrossFit Diem 130702 Conditioning

One round every 2 minutes of:
5 Thrusters (155#/105#)
10 Box Jumps (24"/20")
15 Kettlebell Swings (1.5/1 pood)



Rest whatever time remains of each two minute interval. Repeat for 6 total rounds. Scaling options are as follows - 135#/95#, 115#/75#, or 95#/65		 135 lbs
Performed as RX
Morgan Johann 07/01/2013 CrossFit Diem 130701 Strength

Back Squats 5-5-5 reps

For the first time, we are going with 3 sets of 5 rather than the opposite. For this workout, you will use 5# heavier than last week but the SAME WEIGHT for all 3 sets. Complete on a 3 minute clock.		 305 lbs
Performed as RX
Morgan Johann 07/01/2013 CrossFit Diem 130701 AMRAP in 10 minutes of:
Burpee Broad Jumps (48 ft)
15 Kipping Pull ups

For burpee long jumps, take chest and thigh to ground and then jump forward as far as possible. Forty-eight feet is 8 mats, lengthwise.

If you do not have pull ups, you will substitute 5-10 solid kipping pull up attempts. Real attempts. NO - bands or strict pull ups are not allowed.		 8 rounds 12 reps
Performed as RX
Morgan Johann 06/24/2013 CrossFit Diem 130624 Strength

back squat 3-3-3-3-3

Determine your work sets with a warm-up of 5-3-2, trying to go up 5lbs from last week. Work sets will be on the clock w/ a 90sec rest.		 300 lbs
Performed as RX
Morgan Johann 06/24/2013 CrossFit Diem 130624 5 rounds for time of:

200m run

15 chest-to-bar pull-ups

15 handstand pushups

Scaling for chest-to-bar pull-ups - chin above bar pull-ups, or STRICT banded pull-ups and NO KIPPING. The handstand pushups will be scaled with STRICT barbell press - (125/105) (115/95) (95/75) - anything below 95/75 will be 25 reps. There is a 20min time cap for this WOD. 		5 rounds 0 reps
Performed as RX
Morgan Johann 06/18/2013 CrossFit Diem 130618 On a 1:45 clock, perform the following
15-12-9
Dead-lifts, 255#/175#

Those that were not here last Tuesday, will pick a weight (nothing lower than 185#/135#) and use 12-9-6, for all three sets. If you were here last Tuesday, use the same weight as you used then.		 255 lbs
Performed as RX
Morgan Johann 06/18/2013 CrossFit Diem 130618 Thruster/Pull up Ladder

On a continuously running clock, perform 1 Thruster (135#/95#) + 1 Pull up the first minute, 2 Thrusters + 2 Pull ups the second minute, 3 Thrusters + 3 Pull ups the third minutes and so on until you can no longer complete the required amount of work within the minute.

Scale loads to 115#/85, 95#/75#, or 75#/55#. If you are doing jumping pull ups, have your box set up before class starts (before dead-lift).		 77 reps
Performed as RX
Morgan Johann 06/17/2013 CrossFit Diem 130617 82 wall ball (20/14)

then 6 rounds for time of:

16 OH squats (95/65)

31 DU

** there is a 20min time cap for this WOD ** 		19m 53s
Performed as RX
Morgan Johann 05/29/2013 CrossFit Diem 130529 Full Clean 2-2-2-2-2 reps

Complete on a 2.5 minute clock.

followed by,

Every minute on the minute until you can't complete the required reps within the minute of:
3 Full Cleans (155#/105#)
6 Ring Dips

If you cannot do ring dips, you may scale with a red or purple band, or with bench dips, or push ups. If you complete your cleans and dips within a minute, you may move on to the next minute. Continue in this manner until you fail to finish within the minute. We will cap the workout at 15min.		 15m 00s
Performed as RX
Morgan Johann 05/20/2013 CrossFit Diem 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 16m 50s
Performed as RX
Morgan Johann 05/17/2013 CrossFit Diem 130517 AMRAP in 16min of:

35 thrusters (65#/45#)

35 pull-ups

** Here's the kicker, every time you either put the bar down, or come off the pull-up bar you must complete 35 DU before returning to the AMRAP. DU are not considered part of your score. **		 3 rounds 1 reps
Performed as RX
Morgan Johann 05/15/2013 CrossFit Diem 130515 Every minute on the minute for 10 minutes complete 3 Power Cleans at a moderately heavy load. You may increase this load over the ten sets if desired. As a reminder, the power clean begins with the bar on the floor and ends on the shoulders, with no squat. 200 lbs
lbs
Performed as RX
Morgan Johann 05/15/2013 CrossFit Diem 130515 For time:
Row 500 meters
Run 400 meters
30 Burpees		 4m 35s
Performed as RX
Morgan Johann 05/14/2013 CrossFit Diem 130514 Front Squat 3x5 (sets across)

Use 5-10 pounds heavier than last time which was 130305. After a warm-up of x5 with an empty bar, x5 with added weight, x3 with more weight, and finally x2 with even more weight, you will then go up one more time and hold that weight for all three sets of 5 reps. As an example, if the last time you successfully lifted 200#, this time, you will use 205#. Now you can work your way backwards to find what weights you will use for your warm-up sets. In this case it will be 205x5x3, 185x2, 155x3, 135x5, and x5 empty bar. Notice that the weight used for the last warm up set is a bit lower than the weight used for working sets. This is intentional. Be smart with your warm-up weights. Complete on a three minute clock.
 225-225-225 lbs
Performed as RX
Morgan Johann 05/14/2013 CrossFit Diem 130414 As many reps/rounds as possible in 5 minutes of:
3 Dead-lifts, 315#/225#
6 Box Jumps, 30/24 inch box
9 Toes to Bar

Scale weights to only one of the following: 275#/205#, 245#/175#, 225#/155#, 185#/135#. Box heights cannot be scaled but you may substitute step ups and if you cannot do full ROM toes to bar, substitute med-ball ab mat sit ups.		 5 rounds 0 reps
Performed as RX
Morgan Johann 05/13/2013 CrossFit Diem 130513 For time:
Run 800 meters
20 Handstand Push ups
40 Pull ups
60 Squat Jumps
Run 400 meters
10 Handstand Push ups
20 Pull ups
30 Squat Jumps, 1 foot above reach



If you do not have handstand push ups, you have three options. You may choose any of the three options but you may not change those options up. The first option is to substitute 135#/95# push presses, the second option is to substitute 40#/25# DB presses (no use of legs and you will do 30reps), or HR push ups. Again, you cannot change the bar or db weight. If you cannot use the listed weights, push ups are your only option.

Pull ups can be kipping or strict. Doesn't matter. If you need to scale, for this workout, you may use a red, purple, or single green band but nothing more and all your reps must be strict and full range of motion. If you cannot complete full range of motion with a single band, you will substitute jumping pull ups.

Squat Jumps are hip crease below the knee followed by a jump in the air touching an object that is 1 foot above your highest reach.		 15m 31s
Performed as RX
Morgan Johann 05/08/2013 CrossFit Diem 130508 Depending on whether rain comes or not.......

Rain:

"Jackie"
For time:
Row 1000 meters
50 Empty Bar Thrusters (45# for both)
30 Pull ups

Shine:

"Helen"
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5/1 pood
12 Pull ups

Either way, after 5 minutes of rest, your second workout is:

For total reps:
10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls, 20#/14#
Rest 1 minute
30 Unbroken Wall Balls, 20#/14#
Rest 1 minute
40 Unbroken Wall Balls, 20#/14#
Rest 1 minute
50 Unbroken Wall Balls, 20#/14#

The goal of workout number 2 is to go unbroken or your workout is done. You can only count reps of the round you're on if you complete them unbroken otherwise, you get to score the rounds you did complete unbroken and the reps you completed of your current round up to when you broke the set (for example, if you get the round of ten but during the round of 20 you mess up at 10, your score will be 20). What constitutes a broken set? Any rep where a full squat is not achieved. Any rep where the intended target is not hit. Any interrupted set, whether intended or not. More will be explained during class.		 9m 27s
Performed as RX
Morgan Johann 05/07/2013 CrossFit Diem 130507 - Kelsey's BDay WOD * on a continuously running clock *

AMRAP in 5min of:

24 wall ball (20/14)

24 KTE

* then *

AMRAP in 7min of:

24 DU

24 OH squats (95/65)		 220 reps
Performed as RX
Morgan Johann 05/01/2013 CrossFit Diem 130501 for time:

30 push press (135#/95#)

30 over-the-box jumps (30"/24")

400m run

30 C2B pull-ups

30 lunge jumps		 8m 00s
Performed as RX
Morgan Johann 04/24/2013 CrossFit Diem 130424 4 rounds for time of:

24 wall ball (20#/14#)

24 T2B

- then -

29 box jumps (30"/24")



There is a 15min time cap to this WOD. If you do not complete the WOD within the time cap, add 1 second to 15 minutes for every rep not completed.		 14m 33s
Performed as RX
Morgan Johann 04/23/2013 CrossFit Diem 130423 Push Press 3-3-3-3-3 reps

After a short specific warm up of 5, 3, and 2 reps, continue to work up in weight until all 5 work sets are completed. The work sets will be completed on a 3 minute clock.		 185 lbs
Performed as RX
Morgan Johann 04/23/2013 CrossFit Diem 130423 "Annie"

50-40-30-20-10 reps for time of:

DU
Ab Mat Sit ups		 6m 35s
Performed as RX
Morgan Johann 04/22/2013 CrossFit Diem 130422 - Cindy's Bday WOD 4 rounds for time of:

22 hang cleans (95/65)
28 back squats (95/65)		 9m 01s
Performed as RX
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