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WODs 260208 - 260214

2/9 - 2/15 Monday Push Press 5 x 3 reps @ 85% WOD 9 minute AMRAP 9 DB Push Press 12 Toes To Bar 6 Burpee Box Jump (24/20) Tuesday 24 minute EMOM (6 rounds) Minute 1: 8 KB Swing + Squat Clean Minute 2: 16 Push-ups  Minute 3: 16 Cossack squats Minute 4: 16 Front Plank KB Cross Body Drags Wednesday 5 Rounds Each For Time 12 Front Rack Lunges (95/65) 9 Hang Power Cleans (95/65) 30 Double-unders Rest 2 minutes between rounds Thursday 20 minute EMOM (5 rounds) Minute 1: Air Bike, Max Calories Minute 2: Max Rep DB Deadlifts    (50’s/35’s) Minute 3: Max Rep Pull-ups Minute 4: Rest Friday  20 minute AMRAP Row 500/450 Meters 20 Wall Balls (20/14) 10 Lateral Burpees Over The Rower Saturday 4 Rounds For Time 10 Russian KB Swings (70/55) 15 Ring Rows 20 Box Step-ups (20/20) Sunday Sunday Olympic Lifting with Carl 2p
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WODs 260201 - 260208

2/1-2/7 Monday: 20 minutes to work up to a 1RM Clean and Jerk WOD 9 minutes AMRAP 6 Power Cleans @ 70% 9 Push-ups 12 Air Squats Tuesday: 5 Rounds Each For Time 7 Strict Handstand push-ups 21 Russian Kettlebell Swings (55/35) 7 Strict Chest To Bar Pull-ups Rest 2 minutes between rounds Wednesday: 10 minute EMOM 1 Hang Power Snatch + 1 Power Snatch + 2 Overhead Squats  WOD 5 Rounds 5 Single KB Squat Cleans 5 Burpees 5R/5L Single KB Rows 5R/5L KB Shoulder Press 20 AbMat Sit-ups Thursday: 4 Rounds For Time  Row 500 Meters Air Bike 1000 Meters 100 Single-unders Friday: For Time: 15-12-9-6-3 Hang Squat Clean Thruster (105/85lbs) 3-6-9-12-15 Ring Rows Saturday: 10 Rounds For Time  4 Strict Pull-ups 6 Push-ups  8 Alternating DB Snatches 10 DB Goblet Squats Rest 60 seconds between rounds Sunday 2p Olympic Lifting
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We are open

  Catalyst S&C will be open this evening for workouts. Country Club Rd is snow packed Territory Lane is snow packed and very icy at the intersection of CC The parking lot is snow covered
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WODs 260125 - 260131

1/25-1/31 Monday 6a class is cancelled. Check FaceBook for updates for evening classes Monday: 4 Rounds For Time: 7 Front Squats (135/85) 9 Handstand Push-ups 11 Toes To Bar Tuesday: 4 minute AMREP 60 Double-unders 21 Push-Press (95/65) Max Rep Burpees Rest 3 minutes 4 minute AMREP 60 Double-unders 15 Push-Press (105/75) Max Rep Burpees Rest 3 minutes 4 minute AMREP 60 Double-unders 9 Push-Press (115/85) Max Rep Burpees Wednesday: 4 Rounds For Time Air Bike 500 Meters 12 Bench Press (135/95) 8 DB Hang Squat Cleans (pick weight) Rest 2 minutes between rounds Thursday: 3 Rounds For Time Row 250 Meters 20 Russian KB Swings (55/35) 20 Push-ups Friday: 20 minute AMRAP 15 Wall Balls (20/14) 12 Deadlifts (185/105) 9 Box Jumps (24/20) Saturday: For time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings (55/35) 60 Sit-ups 70 Burpees
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No Saturday Morning Class

Saturday Morning Workout Is Canceled. Stay Home Stay Warm
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WODs 260118 - 260124

1/18-1/24 Monday: 20 minute AMRAP: 30 Double-unders 15 DB Hang Power Cleans (pick weight) 15 Ring Push-ups Tuesday: Overhead Squat 5 x 3 reps Increase weight on each set Then, Row 2000 Meters Wednesday: 3 rounds for time: 15 Dead-lift (225/155) 10 Burpee Pullup Air Bike 1000 Meters Thursday: 8 minute AMRAP 10 Toes To Barbell 10 Power Snatch (95/65) 10 Wall Balls, (20/14) Rest 4 Minutes 8 minute AMRAP 10 Toes To Barbell 10 Hang Power Cleans (95/65) 10 Wall Balls Friday: For Time 30-25-20-15-10 Pull-ups Push-ups Sit-ups Squats Saturday: 5 Rounds for time of: Row 250 meters 10 Burpee box jumps (24/20) 10 Hang Power Cleans (95/65) 10 Thrusters (95/65) Rest 1 minute between rounds
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WODs 260111 - 260117

1/11-1/17 Monday: For Time: 50-40-30-20-10 Medicine ball cleans (20/14) Sit-ups Tuesday: For Time: 50-35-20-5 Push-ups  10-10-10-10 Box Jumps (24/20) 5-10-15-20 Strict Pull-ups Wednesday: For Time: 6-9-12-15 Wall Ball Shots (20/14) 15-12-9-6 Hang Power Cleans (115/75) Thursday: 5 Rounds For Time Row 20 Calories 20 KB Swings (55/35) 10 Chest To Bar Pull-ups Friday For Time 21-15-9 Sumo Deadlift High Pull (95/65) Ring Dips Saturday: 5 Rounds For Time 20 Squats 20 Push-ups 20 Walking lunge steps 60 Single unders
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