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Sarah Lickteig 08/20/2013 CrossFit Diem 130820 Conditioning

"Helen"

3rds for time of:

400m run

21 KB swings (1.5pood/1 pood)

12 pull-ups

* there is a 12min cutoff for this WOD * 		11m 15s
Performed as RX
Sarah Lickteig 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. 		145# for the first 3 sets and then up to 155# for the last set of 5 lbs
Performed as RX
Sarah Lickteig 07/23/2013 CrossFit Diem 130723 Conditioning

"Heavy Fran"

15-12-9 reps for time of:
Thrusters (135#/95#)
Chest to Bar Pull ups		 14m 04s
Workout Scaled
Sarah Lickteig 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.		 135 lbs
Performed as RX
Sarah Lickteig 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
Workout Scaled
Sarah Lickteig 06/25/2013 CrossFit Diem 130625 Conditioning

As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Front Squats, 75#/55#
40 Box Jumps, 24"/20"
30 Front Squats, 115#/75#
30 Box Jumps, 24"/20"
30 Front Squats, 135#/95#
20 Box Jumps, 24"/20"
30 Front Squats, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Front Squats, 185#/135#

There is no scaling of the front squat weights on this workout. If you are lucky enough to make it to the next round of squats, you must stick with the listed weights. There is no scaling the box height either but step ups will be allowed. Everyone is going prescribed on this one.		 190 reps
Performed as RX
Sarah Lickteig 06/25/2013 CrossFit Diem 130625 21-15-9 reps of:
Unbroken Dead-lifts (255/175)

Complete each set of reps on a 2 minute clock. Use the RX weight, or what you've been using from the past couple of weeks. If this is your first time, pick a weight that isn't lower than 185/135 and complete 12-9-6. If this is only your second time, you are now on 15-12-9. A reminder that you must stay with the rep scheme you are on until you complete it unbroken.		 135 lbs
Performed as RX
Sarah Lickteig 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.		 115 lbs
Performed as RX
Sarah Lickteig 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. 		2 rounds 1 reps
Workout Scaled
Sarah Lickteig 06/11/2013 CrossFit Diem 130611 Conditioning

Three rounds for time of:
10 Muscle ups
10 KB Snatches, 2/1.5 pood

Scale to 20 chest-to-bar pull-ups. Otherwise, box jumping muscle ups where the rings are no lower than elbow. Or 20 jumping pull ups and 20 bench dips. Scale load of kb snatches as well. There is a 10 minute time cap for this workout.		 2 rounds 32 reps
Workout Scaled
Sarah Lickteig 05/22/2013 CrossFit Diem 130522 5 sets as fast and as heavy as possible (or the cut-off) of:
5 Hang Power Cleans
10 Box Jumps, 30"/24"
15 KB Swings, 2/1.5 pood
155/185/205/225
95/110/125/140
185/135
205/145
225/155
245/165
265/175
Or higher



You get 1:12 to try and complete a single round followed by 3 minutes rest.

For men, the only allowable starting weights are (try to go up each set if possible):

For ladies, the only allowable starting weights are (try and go up each set if possible):

If you cannot at least start with one of those weights, you will substitute dead-lifts in place of hang power cleans.

If you have to go with dead-lifts, choose from the following weights:

For box jumps, they have to be jumps. No step ups. Scale to 24/20 or lower if needed. For Kettlebell swings, scale load as needed but stay as heavy as you can understanding that you will get a 3 minute rest between sets. This workout should suck. If you can't move heavy weights and fast, it won't. In fact, the rest will feel unnecessary.		 5 rounds 125 reps
Performed as RX
Sarah Lickteig 05/20/2013 CrossFit Diem 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 17m 42s
Workout Scaled
Sarah Lickteig 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. **		 1 rounds 60 reps
Workout Scaled
Sarah Lickteig 05/15/2013 CrossFit Diem 130515 For time:
Row 500 meters
Run 400 meters
30 Burpees		 5m 40s
Performed as RX
Sarah Lickteig 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. 95 lbs
Performed as RX
Sarah Lickteig 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.
 115 lbs
Performed as RX
Sarah Lickteig 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 12 reps
Workout Scaled
Sarah Lickteig 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.		 26m 45s
Workout Scaled