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Luke Denney 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 ** 		18m 11s
Performed as RX
Luke Denney 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. 135 x 10 fat gripz lbs
Performed as RX
Luke Denney 05/15/2013 CrossFit Diem 130515 For time:
Row 500 meters
Run 400 meters
30 Burpees		 5m 06s
Performed as RX
Luke Denney 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 2 reps
Performed as RX
Luke Denney 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.		 28m 37s
Performed as RX
Luke Denney 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)		 216 reps
Performed as RX
Luke Denney 05/06/2013 CrossFit Diem 130506 "Two Minute Defense"

Five rounds of:
1 Power Clean (155#/105#)
3 Hang Squat Cleans (155#/105#)
2 Jerks (155#/105#)
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Your score is total time including the 2 minutes rest.

Scale loads as needed but do realize that the volume per round is very low so lean towards going a little heavier than you normally would. Focus today's efforts on pushing the floor away and not bending your elbows early.		 16m 50s
Performed as RX
Luke Denney 05/03/2013 CrossFit Diem 130503 For time:

50 Kettlebell Swings (2/1.5 pood)
15 ft. Rope Climbs, 4 ascents
Walking Lunges, 30 steps (40#/25#)
20 Burpees
10 Box Jumps (30")
5 Full Snatches (175#/115#)
10 Box Jumps (30")
20 Burpees
Walking Lunges, 30 steps (40#/25#)
15 ft. Rope Climbs, 4 ascents
50 Kettlebell Swings (2/1.5 pood)

For the swings or lunges, use 1.5/1 pood or 40#/25#, respectively, and only go lower if you have to. If you can't use a 30 inch box, scale to 24. Step ups are allowed but considered scaling and must be done at 24" or 30." No 20 inch boxes will be used. You may scale to 2 rope climbs but must also complete 12 pull ups. If you can do pull ups but not rope climbs, you must complete 25 reps. If you cannot do pull ups, you will complete 25 full range of motion ring rows. Last but not least, the lightest scale for each sex will be heavier than normal since there are only 5 reps. If you cannot use one of the scaled weights, you will complete more reps as extra work at a lighter, manageable weight.

Scaled weights are: 155#/105#, 135#/95#, 115#/75# x 8 reps, 95#/65# x 10 reps, anything less is 15 reps.

** There is a 25 minute time cap to this workout. **		 25m 00s
Performed as RX
Luke Denney 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		 10m 16s
Performed as RX
Luke Denney 04/29/2013 CrossFit Diem 130429 6 rounds, each for time of:

Row 500 meters
21 DB Thrusters (40#/25)#
12 Burpees
Rest 1:1 (work to rest)

These are sprints. The intention is to get through a single round as fast as possible, then rest. To help encourage this, you get only a 3:30 minute time cap. The thrusters and burpees are to be completed unbroken. You may scale the weights to 25#/15# but keep the workout as posted. If this is not possible the scaled workout will be a 350 meter row, 15 thrusters at 25#/15#, and 8 burpees.		 27m 58s
Workout Scaled
Luke Denney 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 22s
Performed as RX
Luke Denney 04/19/2013 CrossFit Diem 130419 or time:
5 Rope Climbs
5 Clean and Jerks, 145#/115#
4 Rope Climbs
4 Clean and Jerks, 165#/125#
3 Rope Climbs
3 Clean and Jerks, 185#/135#
2 Rope Climbs
2 Clean and Jerks, 205#/145#
1 Rope Climb
1 Clean and Jerk, 225#/155#

Scaled weights are as follows:
Men
125-145-165-185-205
105-125-145-165-185
85-105-125-145-165
65-85-105-125-145

Women
95-105-115-125-135
75-85-95-105-115
55-65-75-85-95
35-45-55-65-75

For the rope climbs, you must come down with control all the way to the floor. You may jump up but not jump down/fall off or the climb does not count. Strict pull ups (use a band if needed) are the substitution for rope climbs. 		14m 23s
Performed as RX
Luke Denney 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.		 109 reps
Performed as RX
Luke Denney 04/16/2013 CrossFit Diem 130416 4 rounds for max load and reps of:

2 Hang Power Snatches (20 seconds to complete)
Rest 20 seconds
Max reps Ab Mat Sit ups, 40 seconds
Rest 80 seconds

The goal of this workout is centered around increasing the load each time for the hang power snatch. There will be plenty of warm up sets so that your first round is a significant weight (relative to you). Everyone will be on the same clock of a rotating 20 second time interval. The clock will start, you will get 20 seconds to complete both reps (no dropping bar between reps), 20 seconds to rest, and so on.		 135-145-165-175 lbs
Performed as RX
Luke Denney 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		 15m 00s
Performed as RX
Luke Denney 04/08/2013 CrossFit Diem 130408 3 rounds for time of:

Run 400 meters
12 Squat Snatches, 115#/75#
12 Box Jumps, 30"/24"

For the squat snatches, scale the weight as needed so as to catch in the squat. It is a no rep if you catch with the hip crease above the top of the knee even if you finish squatting. If you are using less than 10# plates, the bar must pass below the knee caps at the beginning of each rep.

The reps for the box jumps is relatively low so use this time to try and use a box higher than you'd normally choose. Maybe 24 or 30 is too high but 20 or 24 you usually use. If this is the case, add some plates to top of the box.		 16m 05s
Performed as RX
Luke Denney 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 53s
Performed as RX
Luke Denney 03/18/2013 CrossFit Diem 130318 1) EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%
 12 reps
Workout Scaled
Luke Denney 03/18/2013 CrossFit Diem 130318 AMRAP in 20 minutes of:
5 Pull ups
10 Push ups
15 Double Unders

For every rep of push up, you must hold the top, locked out position for a full 1 count. Since I am slowing you down for each rep by adding the pause at the top, try and focus your efforts on moving a stiff body as well as making sure your hips move through a full range. Those that do not have pull ups, will use band assistance to achieve strict pull ups. Use the least amount of assistance.

At the top of the 4th, 8th, 12th, and 16th minute, you must stop what you're doing and front squat, for 8 reps, 225#/155# (no rack).

If this is not possible, you may scale the weight to:
205#/140# or 185#/125# for 10 reps,
155#/105# or 135#/95# for 12 reps, or
95#/65# for 15 reps.		 277 reps
Performed as RX
Luke Denney 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		 279 reps
Performed as RX
Luke Denney 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 0 reps
Performed as RX
Luke Denney 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		 160 reps
Performed as RX
Luke Denney 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.		 4m 13s
Performed as RX
Luke Denney 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

 back squat @ 325# x 3 x 8 lbs
snatch @ 95# x 3 x 2, 135# x 2 x 3 lbs
clean lbs
Performed as RX