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Patrick James 05/28/2013 CrossFit Diem 130528 For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups

You get to choose your cut-off time based upon where you think you are. The clock will run continuously. They are listed below:

Beginner: M-6:15 W-7:30 (2x jumping pull ups OK sub)
Intermediate: M-5:15 W-6:30 (2x jumping pull ups OK sub)
Advanced: M-4:30 W-5:35
Elite: M-3:55 W-4:40

After your workout is completed, you will rest exactly 3 minutes and follow it up with (keep your own time):

As many reps as possible in 1 minute of:
Burpees

Beginner: 10
Intermediate: 15
Advanced: 20
Elite: 28		 4m 30s
Performed as RX
Patrick James 05/20/2013 CrossFit Diem 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 19m 30s
Performed as RX
Patrick James 05/15/2013 CrossFit Diem 130515 For time:
Row 500 meters
Run 400 meters
30 Burpees		 5m 30s
Performed as RX
Patrick James 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. 145 lbs
Performed as RX
Patrick James 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.
 155 lbs
Performed as RX
Patrick James 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.		 2 rounds 0 reps
Performed as RX
Patrick James 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		 14m 36s
Performed as RX
Patrick James 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)		 19m 00s
Performed as RX
Patrick James 04/10/2013 CrossFit Diem 130410 Hang Power Cleans 3-3-3 reps

Warm up sets will be as follows - 5 (empty bar), 3, 3, 2, and 2. For your work sets, you may increase in weight each set. The work sets will be completed on a three minute clock.

** followed by **

Every minute on the minute, for 7 minutes, perform 7-15 wall balls(20#/14#) to a 10 foot target. Whichever rep range you choose for your first set, you must stick with for all 7 minutes. For example, if you choose 7 reps, you must end with 49 total reps, reaching that number, 7 at a time.		 105 reps
Performed as RX
Patrick James 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.		 23 reps
Performed as RX
Patrick James 03/26/2013 CrossFit Diem 130326 for time:

1mi run		 5m 10s
Performed as RX
Patrick James 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. **		 10 reps
Performed as RX
Patrick James 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 17 reps
Performed as RX
Patrick James 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		 152 reps
Performed as RX
Patrick James 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		 100 reps
Performed as RX
Patrick James 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 45s
Performed as RX