Catalyst Varsity

WOD130228

Today's WOD

Warm-up: 3x 

Shuttle Run - Alligator Crawl - Bear Crawl - 10 Push-ups - 20 Line Hops - Forward Roll - Cartwheel 

Skill: Power Cleans 

WOD: AMRAP in 12:00

5 Handstand Push-ups 

7 Power Cleans

9 Kettlebell Swings 

WOD130227

Today's WOD

Warm-up: 3x

Bear Crawl - 2 Forward Crawls - 10 Line Hops - 20 Jumping Jacks - Back Pedal - Side Step

WOD: 5 Rounds

200m Run

5  One Arm Overhead Dumbbell, each arm

10 Hand Release Squats

20 Squats

Catalyst Varsity CrossFit Competition

Tomorrow night, Catalyst will be hosting a number of youth athletes to compete in the 2nd monthly Catalyst Varsity CrossFit Competition.  Local athletes brought their 'A' game to last month's competition and we are expecting another great showing of athleticism.

Athletes - bring the following:

- Your waivers signed by parents/guardians 

- Workout attire

- And don't forget your workout 'grin'

Looking forward to some solid competition.  See every tomorrow night at 7:00, here at Catalyst.  

 

WOD130226

Today's WOD

Warm-up: 3x 

Alligator Crawl - Army Crawl - Bear Crawl - 10 Squats - 10 Push-ups - 10 Sit-ups 

Skills: Handstand Holds 

WOD: 8:00 to reach the highest round possible

3-6-9-12-15-18-21-24-27

Wall Ball 

Burpee Over-the-Box Jumps 

WOD130223

Today's WOD 

Warm-up: 3x

10 Stink Bugs - 20 Line Hops - Army Crawl - 10 Hollow Rocks - 20 Lunges - Bear Crawl  - 5 Burpees - 3 Wall Walks 

Skill: Deadlifts

WOD: 12:00 AMRAP

6 Deadlifts

9 Push-ups

12 Box Jumps 

WOD130222

Today's WOD

Warm-up: 3x 

Bear Crawl - 3 Forward Rolls - 5 Burpees - 10 Squats - 10 One Legged Line Hops - Back Pedal - High Knee Skip

WOD: 4x4:00 AMRAP with 2:00 rest between  

10 Toes to Bar

10 Burpees

20 Double Unders

WOD130221

Today's WOD

Warm-up: 3x

10 Hollow Rocks - Bear Crawl - 10 Push-ups - Army Crawl - 10 Sit-ups - High Knee Skip - 3 Wall Walks 

Skill: Medball Cleans

WOD: 1:00 Stations for Max Reps

1:00 Push-ups

1:00 Sit-ups 

1:00 Burpees

1:00 Rest

1:00 Thrusters

1:00 Hollow Rocks

1:00 Lunge Jumps

1:00 Rest

2:00 Double Unders 

 

WOD130220

Today's WOD

Warm-up: 5:00 

5 Box Step Ups - 10 Squats - 10 lunges - Alligator Crawl - Forward Roll - High Knee Skip - Back Pedal 

WOD: AMRAP in 15:00

8 Strict Pull-ups

10 Front Squats

12 Box Jumps

WOD130219

Today's WOD

Warm-up: 3x

10 Push-ups - 2 Wall Walks - Bear Crawl - Forward Roll - Crab Walk - 10 Burpees - 10 Hollow Rocks

Skill: Pull-ups 

WOD: 12:00

20 Sit-ups

15 Squats

10 Push Press

WOD130216

Today's WOD

Warm-up: 3x

Shuttle Run - 10 Grasshoppers - 20 Line Hops - 20 Jumping Jacks - Bear Crawl - Forward Roll - 2 Wall Walks 

Skill: Kettlebell Swings

WOD: 3 Rounds of 3:00 for max box jumps

12 Push-ups 

20 Wall Balls 

Max Effort Box Jumps 

1:00 Rest