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Josh Gutierrez 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. **		 2 rounds 24 reps
Performed as RX
Josh Gutierrez 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. 185x6, 205x2, 225x2 lbs
Performed as RX
Josh Gutierrez 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. 225 lbs
Performed as RX
Josh Gutierrez 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.
 255 lbs
Performed as RX
Josh Gutierrez 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 1 reps
Performed as RX
Josh Gutierrez 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.		 16m 59s
Performed as RX
Josh Gutierrez 04/17/2013 CrossFit Diem 130417 Handstand Push up Skill Work

Practice your handstand holds, some negatives to a few, couple, or one ab mat, and even try some kipping hspu's.

Conditioning

As many reps/rounds as possible in 12 minutes of:

21 Overhead Squats, PVC pipe
7 Handstand Push ups
21 Front Squats, PVC pipe
7 Handstand Push ups
21 Air Squats
7 Handstand Push ups

For the front squats, use your chin to hold the bar in place and drive those elbows up. For the overhead squats, keep the pipe over the middle of the foot even though the weight is not significant enough to demand it. For these two movements, and even the air squat, how you practice them with little to no weight has great carryover into how you'll perform them when significant weight is present.

Kipping handstand push ups are allowed in this workout. Prescribed is head to floor/hands on floor or head to one ab mat/hands on blue plates. The first and only scale is head to one ab mat/hands on floor. If you cannot perform any of these, work on kicking into a handstand if you cannot and/or grab the heaviest pair of dumbbells and substitute presses. You want to get closer to doing hspu's, how much do you weigh? Don't grab light dumbbells.		 249 reps
Performed as RX
Josh Gutierrez 04/15/2013 CrossFit Diem 130415 For time:

30 Box Jumps, 24 inch box
30 Jump Pull ups
30 Kettlebell Swings (1.5/1)
Walking Lunges, 30 steps
30 Toes 2 Bar
30 Push Presses (45#)
30 Good Mornings (45#)
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders

Scale those movements as needed. Scale reps to 20 as well, if needed. The time cap for this workout is 18 minutes		 14m 07s
Performed as RX
Josh Gutierrez 04/12/2013 CrossFit Diem 130412 AMRAP in 4 minutes of:

10 Dead-lifts (225#/155#)
10 Burpees

*There is a 4 minute bonus added on to this workout for every 60 reps (3 full rounds) completed.

Scaling options will be provided during class. 		140 reps
Performed as RX
Josh Gutierrez 04/01/2013 CrossFit Diem 130401 for time:

400m run
* then *
3 rounds of:
20 KB swings (1.5/1)
15 box jumps (24"/20")
10 thrusters (95#/65#)
* then *
400m run		 11m 16s
Performed as RX
Josh Gutierrez 03/22/2013 CrossFit Diem 130322 - Games 13.3 MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups		 240 reps
Performed as RX
Josh Gutierrez 03/15/2013 CrossFit Diem 130315 for time:

200m run

30 air squats

200m run

30 walking lunges

200m run

30 pushups

200m run

30 pull-ups
6m 48s
Performed as RX
Josh Gutierrez 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		 233 reps
Performed as RX
Josh Gutierrez 03/11/2013 CrossFit Diem 130311 WOD

AMRAP ascending in 10min of:

3 Hang Clean to Thrusters (115#/75#)
3 Box Jumps (30"/24")
3 C2B Pull-ups
6 Hang Clean to Thrusters
6 Box Jumps
6 C2B Pull-ups
9 Hang Clean to Thrusters
9 Box Jumps
9 C2B Pull-ups
12.....15......etc.		 4 rounds 8 reps
Performed as RX
Josh Gutierrez 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		 151 reps
Performed as RX
Josh Gutierrez 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.		 3m 52s
Performed as RX
Josh Gutierrez 03/05/2013 CrossFit Diem 130305 Back Squat - 80% x 3 x 8
Snatch - 70% x 3 x 2, 75% x 2 x 3
Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
 325-325-325-325-325-325-325-325 lbs
135-135-140-140-140 lbs lbs
175-175-185-185-185 lbs lbs
Performed as RX