Wednesday Dec 31, 2014
Reminder: No class today!
Wod:
Run a 5K
Friday, December 19, 2014
5 rounds for time
10 handstand push-ups
15 pull-ups
20 box jumps
25 double unders
10 handstand push-ups
15 pull-ups
20 box jumps
25 double unders
Thursday, December 18, 2014
Mainsite
For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps
For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps
75/55# for women
Wednesday, December 17, 2014
Mainsite 141210
In front of a clock set for 12 minutes with a 135/95-lb. barbell:1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Friday, December 12, 2014
AMRAP in 7 minutes
7 box jumps
7 kettle bell swings
Rest 2 minutes
AMRAP in 7 minutes
7 air squats
7 push press @ 45/35#
Rest 2 minutes
AMRAP in 7 minutes
7 ball slams @ 20/14#
7 push-ups
7 box jumps
7 kettle bell swings
Rest 2 minutes
AMRAP in 7 minutes
7 air squats
7 push press @ 45/35#
Rest 2 minutes
AMRAP in 7 minutes
7 ball slams @ 20/14#
7 push-ups
Thursday, December 11, 2014
4 rounds for time
20 deadlifts @ 95/135#
10 power cleans @ 95/135#
5 push press @ 95/135
400m run
20 deadlifts @ 95/135#
10 power cleans @ 95/135#
5 push press @ 95/135
400m run
Wednesday, December 10, 2014
4 rounds for time
10 power snatch @ 75/115#
10 burpees
10 box jumps @ 20/24"
10 power snatch @ 75/115#
10 burpees
10 box jumps @ 20/24"
Tuesday, December 9, 2014
Front squat
7 x 3
Build up to a heavy set of 3 or a 3RM. Rest 2-3 mins between sets.
Then,
2 sets of max reps at 70% of heaviest weight from above.
7 x 3
Build up to a heavy set of 3 or a 3RM. Rest 2-3 mins between sets.
Then,
2 sets of max reps at 70% of heaviest weight from above.
Saturday, December 6, 2014
AMRAP in 20 minutes
5 thrusters @ 65/95#
7 SDLHP @ 65/95#
10 double unders
5 thrusters @ 65/95#
7 SDLHP @ 65/95#
10 double unders
Friday, December 5, 2014
AMRAP in 15 minutes
1 wall ball shot
25 double unders
2 wall ball shots
25 double unders
3 wall ball shots
25 double unders
And so on...
1 wall ball shot
25 double unders
2 wall ball shots
25 double unders
3 wall ball shots
25 double unders
And so on...
Wednesday, December 3, 2014
For time:
10 deadlifts @ bodyweight
3 rounds of Cindy
8 deadlifts
3 rounds of Cindy
6 deadlifts
3 rounds of Cindy
4 deadlifts
3 rounds of Cindy
2 deadlifts
3 rounds of Cindy
10 deadlifts @ bodyweight
3 rounds of Cindy
8 deadlifts
3 rounds of Cindy
6 deadlifts
3 rounds of Cindy
4 deadlifts
3 rounds of Cindy
2 deadlifts
3 rounds of Cindy
Tuesday, December 2, 2014
For time:
500m row
21 box jumps @ 30/24"
500m row
15 box jumps @ 30/24"
500m row
9 box jumps @ 30/24"
500m row
21 box jumps @ 30/24"
500m row
15 box jumps @ 30/24"
500m row
9 box jumps @ 30/24"
Saturday, November 29, 2014
Jenny
AMRAP in 20 minutes
20 overhead squats @ 45/35#
20 back squats @ 45/35#
400m run
AMRAP in 20 minutes
20 overhead squats @ 45/35#
20 back squats @ 45/35#
400m run
HAPPY THANKSGIVING!!!
Lets be thankful for our wonderful little crossfit family- 9 am wod and bring the kiddos.
“THE GOBBLER”
for time, with a partner:
Run 200m (together)
100 Double-Unders/300 singles
Run 200m
100 Sit-ups
Run 200m
100 Push-ups
Run 200m
100 Supermans
Run 200m
100 Burpees
Run 200m
100 Jumping air squats
Run 200m
100 second plank hold
Run 200m
100 Knee 2 Elbow
Kiddos- will be scaled and work as one group together!
Lets be thankful for our wonderful little crossfit family- 9 am wod and bring the kiddos.
“THE GOBBLER”
for time, with a partner:
Run 200m (together)
100 Double-Unders/300 singles
Run 200m
100 Sit-ups
Run 200m
100 Push-ups
Run 200m
100 Supermans
Run 200m
100 Burpees
Run 200m
100 Jumping air squats
Run 200m
100 second plank hold
Run 200m
100 Knee 2 Elbow
Kiddos- will be scaled and work as one group together!
Wednesday November 26, 2014
“THE CORNUCOPIA”
FIRST COURSE:
30 – 20 – 10 OF:
Wall Ball (20/14)
Box Jumps (24/18)
Kettlebell Swings – American (53/35)
10 minute limit
MAIN COURSE:
AMRAP 16:00
In teams of four
Deadlift
Double-Unders
Pull-ups
Rest
Switch every minute on the minute.
Score in total number of combined reps.
DESSERT:
400 m Partner Wall Ball Toss
Every time you drop the ball, one Burpee.
Tuesday November 11, 2014
Happy Veterans Day!
Wod:
Death by 10 yard sprints
*in the first minuted sprint to yards. in the second minute sprint ten yards 2x.
*for this wod you should sprint between the goal line and 10 yards line only... not a continuous run
Rest 5 minutes
Death by Double Unders (2:1 single under)
Happy Veterans Day!
Wod:
Death by 10 yard sprints
*in the first minuted sprint to yards. in the second minute sprint ten yards 2x.
*for this wod you should sprint between the goal line and 10 yards line only... not a continuous run
Rest 5 minutes
Death by Double Unders (2:1 single under)
Wednesday, November 5, 2014
3 rounds for time
25 kettle bell swings 53/35#
200m uneven farmers carry with same kettle bell
25 push-ups
25 kettle bell swings 53/35#
200m uneven farmers carry with same kettle bell
25 push-ups
Tuesday, November 4, 2014
21-15-9
Toes to bar
Hang power clean @ 95/65#
Shoulder to overhead @ 95/65#
Box jumps @ 24/20"
Toes to bar
Hang power clean @ 95/65#
Shoulder to overhead @ 95/65#
Box jumps @ 24/20"
Monday, November 2, 2014
As Many Rounds as Possible in 25 Minutes
500m Row
150 Double Unders
400m Run
*You may complete in any order each round since we only have 1 rower (2 rowers if you have a kid)
500m Row
150 Double Unders
400m Run
*You may complete in any order each round since we only have 1 rower (2 rowers if you have a kid)
Thursday, October 30, 2014
Strict Press
3-3-3-3-3-3-3
Rest 2-3 minutes between sets
Thruster
1-1-1-1-1-1-1
Rest 2-3 minutes between sets
You may add weight each set or pick a weight that is comfortable, but challenging, and stay there for all 7 sets
3-3-3-3-3-3-3
Rest 2-3 minutes between sets
Thruster
1-1-1-1-1-1-1
Rest 2-3 minutes between sets
You may add weight each set or pick a weight that is comfortable, but challenging, and stay there for all 7 sets
Wednesday, October 29, 2014
For Time
25 Supermans
50 Abmat Situps
75 Air Squats
100 Burpees
100 Single Unders
75 Air Squats
50 Abmat Situps
25 Supermans
25 Supermans
50 Abmat Situps
75 Air Squats
100 Burpees
100 Single Unders
75 Air Squats
50 Abmat Situps
25 Supermans
Tuesday, October 28, 2014
As many rounds as possible in 12 minutes:
5 handstand push-ups
10 alternating pistols (5 each leg)
5 chest to bar pull-ups
Modification for chest to bar pull-ups is banded chest to bar or jumping chest to bar
5 handstand push-ups
10 alternating pistols (5 each leg)
5 chest to bar pull-ups
Modification for chest to bar pull-ups is banded chest to bar or jumping chest to bar
Saturday, October 25, 2014
Nicole:
As many rounds as possible in 20 minutes:
Run 400 meters
Max Pull-ups
Score: Rounds and total pull-ups
As many rounds as possible in 20 minutes:
Run 400 meters
Max Pull-ups
Score: Rounds and total pull-ups
Friday, October 24, 2014
Front Squat
3-3-3-3-3-3-3
Work up to a heavy 3 rep set. You may complete all working sets at the same weight, or increase weight on each set.
Bench Press
1-1-1-1-1-1-1
Bench press: keep heels on the ground and use a spotter! If you don't have a spotter, do strict press. Work up to a heavy 1 rep set. You may complete all working sets at the same weight, or increase weight on each set.
3-3-3-3-3-3-3
Work up to a heavy 3 rep set. You may complete all working sets at the same weight, or increase weight on each set.
Bench Press
1-1-1-1-1-1-1
Bench press: keep heels on the ground and use a spotter! If you don't have a spotter, do strict press. Work up to a heavy 1 rep set. You may complete all working sets at the same weight, or increase weight on each set.
Thursday, October 23, 2014
Every Minute on the Minute for 12 Minutes
5 Push Press @ 65/95#
Bar-Facing-Burpees for the rest of the minute
Bar facing burpees: perform a burpee perpendicular to the bar (facing the bar) + jump over the bar = 1. You may step up to the bar to get closer, but to get over the bar you must jump off of 2 feet and land on 2 feet.
Score: Number of burpees completed
5 Push Press @ 65/95#
Bar-Facing-Burpees for the rest of the minute
Bar facing burpees: perform a burpee perpendicular to the bar (facing the bar) + jump over the bar = 1. You may step up to the bar to get closer, but to get over the bar you must jump off of 2 feet and land on 2 feet.
Score: Number of burpees completed
Wednesday, October 22, 2014
AMRAP in 20 Mins
5 Deadlift @ 205/155#
10 Toes To Bar
15 Wall Ball Shots @ 20/14# to 10/9' Target
5 Deadlift @ 205/155#
10 Toes To Bar
15 Wall Ball Shots @ 20/14# to 10/9' Target
Monday, October 20, 2014
3 Rounds for Time
400m Run
25 Burpees
Goal: Do not stop on this workout! Slow down to a crawl, step up on your burpees, but no stopping/resting. Drink water while you run if you need to.
400m Run
25 Burpees
Goal: Do not stop on this workout! Slow down to a crawl, step up on your burpees, but no stopping/resting. Drink water while you run if you need to.
Wednesday October 15, 2014
Happy Hump Day!
Its a Partner Wod
50 Kettle Bell Swings 53/35
50 Push Jerks- racked- 115/85
Happy Hump Day!
Its a Partner Wod
In teams of two, with only one partner working at a time, complete:
1600 M Run
50 Deadlift- 155/125
50 Kettle Bell Swings 53/35
50 Push Jerks- racked- 115/85
Teammates may partition reps however they’d like, but the non-working partner must be in the designated position in order for the reps to count torwards their total. Designated positions:
Run- Jump Rope
DeadLift – Plank
Kettle Bell Swings- Hand Stand Hold
Push Jerks – Hang From Bar
*****Reminder*****
I will be coaching on Thursday, but I WILL NOT BE COACHING Friday the 17th- Saturday the 25th. After thursday, the next coached class will be Monday the 27th!
There will still be posted wods on the blog- please continue to meet up and succeed together!
DeadLift – Plank
Kettle Bell Swings- Hand Stand Hold
Push Jerks – Hang From Bar
*****Reminder*****
I will be coaching on Thursday, but I WILL NOT BE COACHING Friday the 17th- Saturday the 25th. After thursday, the next coached class will be Monday the 27th!
There will still be posted wods on the blog- please continue to meet up and succeed together!
Monday October 6, 2014
There will be class tomorrow IF the gym is open
Wod:
Death by ring dips-
With a continuously running clock do one ring dip the first minute, two ring dips the second minute, three ring dips the third minute... continuing as long as you are able.
you are finished when you cannot complete the required amount of ring dips in the time allotted.
There will be class tomorrow IF the gym is open
Wod:
Death by ring dips-
With a continuously running clock do one ring dip the first minute, two ring dips the second minute, three ring dips the third minute... continuing as long as you are able.
you are finished when you cannot complete the required amount of ring dips in the time allotted.
Wednesday October 1, 2014
Reminder: DO NOT PAY FOR THE MONTH OF OCTOBER! PLEASE WAIT UNTIL NOVEMBER
Wod:
1st min: Jumping Squats
2nd min: Supermans (back extensions)
3rd min: Push Press 45/35
4th-5th min: Jumping Squats
6th-7th min: Supermans
8th-9th min: Push Press 45/35
10th-12th min: Jumping Squats
13th 15th min: Supermans
16th- 18th min: Push Press 45/35
Reminder: DO NOT PAY FOR THE MONTH OF OCTOBER! PLEASE WAIT UNTIL NOVEMBER
Wod:
1st min: Jumping Squats
2nd min: Supermans (back extensions)
3rd min: Push Press 45/35
4th-5th min: Jumping Squats
6th-7th min: Supermans
8th-9th min: Push Press 45/35
10th-12th min: Jumping Squats
13th 15th min: Supermans
16th- 18th min: Push Press 45/35
Thursday, September 25, 2014
As many rounds as possible in 10 minutes
10 Burpees
10 Front Squats @ 95/65#
10 Burpees
10 Front Squats @ 95/65#
Tuesday, Septmeber 23, 2014
Today will be the last coached WOD until November 1st!
Annie
50-40-30-20-10
Double Unders
Abmat Situps
Annie
50-40-30-20-10
Double Unders
Abmat Situps
Monday, September 22, 2014
Today and tomorrow will be the last officially coached classes until November 1st!
1 Power Snatch + 2 Overhead Squats
1-1-1-1-1-1-1
1 Power Snatch + 2 Overhead Squats
1-1-1-1-1-1-1
Saturday, September 20, 2014
“Wittman“
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Friday, September 19, 2014
Every Minute on the Minute for 10 Minutes
10 Single Arm Dumbbell Hang Power Snatches w/ 40/25# (5 Each Arm)
Max pullups in the remaining time
Score: Number of Pullups completed
10 Single Arm Dumbbell Hang Power Snatches w/ 40/25# (5 Each Arm)
Max pullups in the remaining time
Score: Number of Pullups completed
Thursday, September 18, 2014
For Distance
10 seconds run
5 seconds rest
20 seconds run
10 seconds rest
30 seconds run
15 seconds rest
40 seconds run
20 seconds rest
50 seconds run
25 seconds rest
60 seconds run
30 seconds rest
70 seconds run
35 seconds rest
80 seconds run
40 seconds rest
90 seconds run
45 seconds rest
80 seconds run
40 seconds rest
70 seconds run
35 seconds rest
60 seconds run
30 seconds rest
50 seconds run
25 seconds rest
40 seconds run
20 seconds rest
30 seconds run
15 seconds rest
20 seconds run
10 seconds rest
10 seconds run
DONE!
10 seconds run
5 seconds rest
20 seconds run
10 seconds rest
30 seconds run
15 seconds rest
40 seconds run
20 seconds rest
50 seconds run
25 seconds rest
60 seconds run
30 seconds rest
70 seconds run
35 seconds rest
80 seconds run
40 seconds rest
90 seconds run
45 seconds rest
80 seconds run
40 seconds rest
70 seconds run
35 seconds rest
60 seconds run
30 seconds rest
50 seconds run
25 seconds rest
40 seconds run
20 seconds rest
30 seconds run
15 seconds rest
20 seconds run
10 seconds rest
10 seconds run
DONE!
Wednesday, September 17, 2014
21-15-9
Burpees
Ground to Overhead with 35/45# plate
Overhead Walking Lunges w/ 35/45# plate
Burpees
Ground to Overhead with 35/45# plate
Overhead Walking Lunges w/ 35/45# plate
Monday, September 15, 2014
There will be no official coached classes from September 24-Oct 31. Classes will resume on Saturday, November 1! Please continue to meet and encourage each other at regular class times.
There will be coached classes held on Tuesday, September 16 and Tuesday, September 23 to make up for a few cancelled classes at the end of the month. See you there!
For Time:
10 Deadlifts @ Bodyweight
50 Double Unders
8 Deadlifts @ Bodyweight
50 DoubleUnders
6 Deadlifts @ Bodyweight
50 Double Unders
4 Deadlifts @ Bodyweight
50 Double Unders
2 Deadlifts @ Bodyweight
50 Double Unders
Score: Time
Modification for Double Unders (3:1)
There will be coached classes held on Tuesday, September 16 and Tuesday, September 23 to make up for a few cancelled classes at the end of the month. See you there!
For Time:
10 Deadlifts @ Bodyweight
50 Double Unders
8 Deadlifts @ Bodyweight
50 DoubleUnders
6 Deadlifts @ Bodyweight
50 Double Unders
4 Deadlifts @ Bodyweight
50 Double Unders
2 Deadlifts @ Bodyweight
50 Double Unders
Score: Time
Modification for Double Unders (3:1)
Saturday, September 13, 2014
9/11 Tribute WOD
For Time:
2001 Meter Row or Run (1.25 miles)
Then:
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2pood/1/5pood)
11 TTB
11 Deadlifts (170/120)
11 Push Jerks (110/75)
Then:
2001 Meter Run or Row
The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
For Time:
2001 Meter Row or Run (1.25 miles)
Then:
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2pood/1/5pood)
11 TTB
11 Deadlifts (170/120)
11 Push Jerks (110/75)
Then:
2001 Meter Run or Row
The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
Friday, September 12, 2014
As many reps as possible in 3 minutes
Front squat @ 135/95#
Rest 5 minutes
As many reps as possible in 3 minutes
Back squat @ 185/135#
Rest 5 minutes
As many reps as possible in 3 minutes
Kettle bell swings @ 53/35#
Score: reps/reps/reps
9/11 Tribute Hero WOD on Saturday morning at 0900. All are welcome to join, see you there!
Front squat @ 135/95#
Rest 5 minutes
As many reps as possible in 3 minutes
Back squat @ 185/135#
Rest 5 minutes
As many reps as possible in 3 minutes
Kettle bell swings @ 53/35#
Score: reps/reps/reps
9/11 Tribute Hero WOD on Saturday morning at 0900. All are welcome to join, see you there!
Thursday, September 11, 2014
3 Rounds for time
500 meter row
25 box jumps 24/20"
We will be doing a 9/11 Tribute WOD on Saturday, see you there!
500 meter row
25 box jumps 24/20"
We will be doing a 9/11 Tribute WOD on Saturday, see you there!
Wednesday, September 10, 2014
3 Rounds for Time
10 Ring Dips
20 Wall ball shots to 10/9' target with 20/14# ball
30 Double Unders
10 Ring Dips
20 Wall ball shots to 10/9' target with 20/14# ball
30 Double Unders
Tuesday, September 9, 2014
8 Rounds:
Sprint 200m + Walk 200m for recovery
*Never stop moving forward, you will go around the track 8 times
(you may briefly stop to write your time down)
Time: slowest 200m sprint/fastest 200m sprint
Saturday we will be doing a 9/11 Tribute WOD. See you there!
Sprint 200m + Walk 200m for recovery
*Never stop moving forward, you will go around the track 8 times
(you may briefly stop to write your time down)
Time: slowest 200m sprint/fastest 200m sprint
Saturday we will be doing a 9/11 Tribute WOD. See you there!
Monday, September 8, 2014
For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat @ 95/65#
Handstand Pushups
Score: Time
Saturday we will be doing a 9/11 Tribute WOD! Feel free to bring friends!
10-9-8-7-6-5-4-3-2-1
Overhead Squat @ 95/65#
Handstand Pushups
Score: Time
Saturday we will be doing a 9/11 Tribute WOD! Feel free to bring friends!
Saturday, August 23, 2014
Partner workout derived from:
Danny
AMRAP in 30 Minutes
30 Box Jumps @ 24/20"
20 Push press @ 115/75#
30 Pullups
Only one partner works at a time, teams decide how to divide workload
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Friday, August 22, 2014
Skill Work
Sumo Deadlift High Pull
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps 30/24"
SDLHP @ 95/65#
V-Sit ups
Sumo Deadlift High Pull
WOD
10-9-8-7-6-5-4-3-2-1
Box Jumps 30/24"
SDLHP @ 95/65#
V-Sit ups
Thursday, August 21, 2014
Every Minute on the Minute Ascending Ladder:
Wall ball Shot 20/14# to 10/9' target
First minute: 1 Wall Ball Shot
2nd minute: 2 wall ball shots
3rd minute: 3 wall ball shots
4th minute: 4 wall ball shots
5th minute: 5 wall ball shots
and so on...
Wall ball Shot 20/14# to 10/9' target
First minute: 1 Wall Ball Shot
2nd minute: 2 wall ball shots
3rd minute: 3 wall ball shots
4th minute: 4 wall ball shots
5th minute: 5 wall ball shots
and so on...
Wednesday, August 20, 2014
5 Rounds
100m Sprint
rest 1 min between
Rest
3 Rounds for Time
3 Deadlifts @ 205/300#
15 Toes to Bar
100m Sprint
rest 1 min between
Rest
3 Rounds for Time
3 Deadlifts @ 205/300#
15 Toes to Bar
Tuesday, August 19, 2014
For Time
Row 500m Buy-in
10 Rounds
5 Air Squats
4 Abmat Situps
3 Supermans
2 Push ups
1 burpee
Row 500m Buy-in
10 Rounds
5 Air Squats
4 Abmat Situps
3 Supermans
2 Push ups
1 burpee
Monday, August 18, 2014
Front Squat
2-2-2-2-2
Rest
3 Rounds for Time
10 Thrusters @ 125/85#
50 Double Unders
5 Bar Facing Burpees
2-2-2-2-2
Rest
3 Rounds for Time
10 Thrusters @ 125/85#
50 Double Unders
5 Bar Facing Burpees
Friday, August 15, 2014
9 rounds for time:
Hand stand push-ups x 3
Pistols x 6 (3 each leg)
Toes to bar x 9
Hand stand push-ups x 3
Pistols x 6 (3 each leg)
Toes to bar x 9
Thursday, August 14, 2014
Baseline!
For time:
500 meter row
40 air squats
30 abmat sit-ups
20 push-ups
10 pull-ups
For time:
500 meter row
40 air squats
30 abmat sit-ups
20 push-ups
10 pull-ups
Wednesday, August 13, 2014
Strict press
1-1-1-1-1
Rest
AMRAP in 15 mins
10 push press @ 115/75#
100 meter run
10 box jumps with 24/20" box
100 meter run
1-1-1-1-1
Rest
AMRAP in 15 mins
10 push press @ 115/75#
100 meter run
10 box jumps with 24/20" box
100 meter run
Tuesday, August 12, 2014
3 rounds for time
50 double unders
25 wall ball shots (20/14# ball to 10/9' target)
5 tire flips
Modification for tire flips: hang squat clean dumbell thrusters x 10 at a manageable weight
50 double unders
25 wall ball shots (20/14# ball to 10/9' target)
5 tire flips
Modification for tire flips: hang squat clean dumbell thrusters x 10 at a manageable weight
Monday, August 11, 2014
5 rounds for time
7 power cleans @ 185/135#
7 front squats @ 185/135#
7 pull-ups
No racks
7 power cleans @ 185/135#
7 front squats @ 185/135#
7 pull-ups
No racks
Friday, August 8, 2014
Workout of the Day
Every minute on the minute:
2 dead lifts @ 225/185#
As many hand release push-ups for the rest of the minute as possible
Workout is complete when 100 push-ups have been completed
Time cap: 15 minutes
Saturday's WOD @ 0900
31 Heros
Come out and bring a friend!
Every minute on the minute:
2 dead lifts @ 225/185#
As many hand release push-ups for the rest of the minute as possible
Workout is complete when 100 push-ups have been completed
Time cap: 15 minutes
Saturday's WOD @ 0900
31 Heros
Come out and bring a friend!
Thursday, August 7, 2014
10 rounds for time
10 burpees
10 walking lunges with 45/25# plate overhead (5 each leg)
10 burpees
10 walking lunges with 45/25# plate overhead (5 each leg)
Wednesday, August 6, 2014
Workout of the day:
Skill work
Power snatch 7 x 1
Then
EMOM for 10 minutes
Back squat x 3 @ 75% of 1RM
Skill work
Power snatch 7 x 1
Then
EMOM for 10 minutes
Back squat x 3 @ 75% of 1RM
Tuesday, August 5, 2014
We had a great class on Monday! Thanks to all who came out!
Workout of the Day
As many rounds as possible in 10 minutes:
50 double unders
15 box jumps
10 ring dips
Workout of the Day
As many rounds as possible in 10 minutes:
50 double unders
15 box jumps
10 ring dips
Monday, August 4, 2014
Group classes start this week! Classes will be held Monday, Wednesday, and Fridays from 1630-1730, and Saturdays at 0900. I'm looking forward to meeting everyone and getting some awesome workouts in!
Workout of the Day
For time:
400 meter run
21 kettle bell swings (53/35#)
21 pull-ups
400 meter run
15 kbs
15 pull-ups
400 meter run
9 kbs
9 pull-ups
400 meter run
Workout of the Day
For time:
400 meter run
21 kettle bell swings (53/35#)
21 pull-ups
400 meter run
15 kbs
15 pull-ups
400 meter run
9 kbs
9 pull-ups
400 meter run
Friday, August 1, 2014
Monday, August 4th, group classes will resume! We will meet on the concrete pad at Halsey at 1630. See you all there!
Workout of the Day
A.
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.
A.
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.
B.
In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
300 Meter Run
In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
300 Meter Run
From crossfitinvictus.com
Wednesday, July 30, 2014
Workout of the Day
A.
Three sets of:
Overhead Squat x 8-10 reps
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps
Rest 2 minutes
A.
Three sets of:
Overhead Squat x 8-10 reps
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps
Rest 2 minutes
B.
Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
60 Double-Unders
Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
60 Double-Unders
Tuesday, July 29, 2014
Workout of the Day
A.
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk
A.
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk
B.
Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets
Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets
From crossfitinvictus.com
Monday, July 28, 2014
Workout of the Day
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run
From crossfitinvictus.com
Thursday, July 24, 2014
Workout of the Day
A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
B.
In teams of two, partners alternate to complete 5 sets each of:
Overhead Squat x 5 reps
32kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
In teams of two, partners alternate to complete 5 sets each of:
Overhead Squat x 5 reps
32kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)
Wednesday, July 23, 2014
Workout of the Day
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows
Tuesday , July 22, 2014
Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
A.
Three sets of:
Deadlift x 6-8 reps
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
95/65 lb. Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
100 Double-Unders
For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
95/65 lb. Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
100 Double-Unders
Monday, July 21, 2014
Workout of the Day
A.
Four sets of:
Thruster x 4-6 reps-as heavy as possible
Rest 90 seconds
Strict Pull-ups x 2-3 reps
Rest 90 seconds
A.
Four sets of:
Thruster x 4-6 reps-as heavy as possible
Rest 90 seconds
Strict Pull-ups x 2-3 reps
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps
Complete as many rounds and reps as possible in 7 minutes of:
Ring Push-Ups x 15 reps
24″/20″ Box Jumps x 20 reps
Friday, July 18, 2014
Workout of the Day
A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.
Thursday, July 17, 2014
Workout of the Day
A.
Three sets of:
Bench Press x 4-6 reps
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps
Rest 60-90 seconds
A.
Three sets of:
Bench Press x 4-6 reps
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps
Rest 60-90 seconds
B.
Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run
Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run
Wednesday, July 16, 2014
Workout of the Day
A.
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.
A.
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.
B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell
From crossfitinvictus.com
Tuesday, July 15, 2014
Workout of the Day
A.
Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
A.
Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Ring dips x 6-8 reps
Rest 60 seconds
Rest 60 seconds
B.
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run
——————————
Monday, July 14, 2014
Workout of the Day
A.
Six sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.
A.
Six sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.
B.
Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps
Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps
From crossfitinvictus.com
Friday, July 11, 2014
For time:
100 burpees
200 air squats
*you may work straight through or break up and alternate movements until all work is completed
100 burpees
200 air squats
*you may work straight through or break up and alternate movements until all work is completed
Thursday, July 10, 2014
Workout of the Day
Five sets for times:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps (or 30 kettle bell swings)
Run 400 Meters (or row 500 meters
Five sets for times:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps (or 30 kettle bell swings)
Run 400 Meters (or row 500 meters
Rest 3-4 minutes between sets
--------
Typhoon wod:
AMRAP in 20 minutes
5 push-ups
10 sit-ups
15 air squats
Wednesday, July 9, 2014
Workout of the Day
For time:
Row 1000 Meter
—
30 Pull-Ups
40 Burpees
50 Wall Ball Shots
—
800 Meter Run
For time:
Row 1000 Meter
—
30 Pull-Ups
40 Burpees
50 Wall Ball Shots
—
800 Meter Run
From crossfitinvictus.com
Tuesday, July 8, 2014
Workout of the Day
A.
Take 15 minutes to build to three heavy reps of Deadlift
A.
Take 15 minutes to build to three heavy reps of Deadlift
B.
For time:
Deadlift x 15 reps (using 75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Run 800 Meters
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Run 400 Meters
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps
Run 200 Meters
For time:
Deadlift x 15 reps (using 75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Run 800 Meters
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Run 400 Meters
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps
Run 200 Meters
From crossfitinvictus.com
Monday, July 7, 2014
Workout of the Day
A.
Take 15 minutes to build to a heavy Split Jerk
A.
Take 15 minutes to build to a heavy Split Jerk
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)
6 Ring Dips
9 Box Jump Overs (24/20″)
From crossfitinvictus.com
Thursday, July 3, 2014
There will not be a programmed wod for tomorrow , July 4th. Happy Independence Day!
Workout of the Day
A.
Take 15 minutes and build to today’s 1RM Clean
A.
Take 15 minutes and build to today’s 1RM Clean
B.
Three sets for max reps:
135/95 lbs Ground to Overhead x 60 seconds
Rest 2 minutes
Three sets for max reps:
135/95 lbs Ground to Overhead x 60 seconds
Rest 2 minutes
From crossfitinvictus.com
Wednesday, July 2, 2014
Workout of the Day
A.
Three sets of:
A.
Three sets of:
Front Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
or
Wall Climbs x 5 reps
or
Handstand Push-Ups x Max Reps
Rest 3 minutes
Rest 30 seconds
60 second Handstand Hold
or
Wall Climbs x 5 reps
or
Handstand Push-Ups x Max Reps
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
Tuesday, July 1, 2014
Workout of the Day
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets
Monday, June 30, 2014
Workout of the Day
Five sets of:
Back Squat x 10 reps
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps
Rest 2 minutes
Five sets of:
Back Squat x 10 reps
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps
Rest 2 minutes
From crossfitinvictus.com
Friday, June 27, 2014
Workout of the Day
A.
Take 15 minutes to build to a heavy Power Clean
A.
Take 15 minutes to build to a heavy Power Clean
B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Thanks to OPT for inspiring this workout…his version was way harder with Hang Squat Cleans, but I am too polite to you all.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Thanks to OPT for inspiring this workout…his version was way harder with Hang Squat Cleans, but I am too polite to you all.
Thursday, June 26, 2014
Workout of the Day
A.
Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
A.
Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
From crossfitinvictus.com
Wednesday, June 25, 2014
“Empower”
Complete as many rounds and reps as possible in 14 minutes of:
9 Burpees
20 Kettlebell Swings (24/16kg)
20 Air Squats
Complete as many rounds and reps as possible in 14 minutes of:
9 Burpees
20 Kettlebell Swings (24/16kg)
20 Air Squats
Tuesday, June 24, 2014
Workout of the Day
A.
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes
A.
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes
B.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps
Monday, June 23, 2014
Workout of the Day
A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes
A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes
B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
From crossfitinvictus.com
Friday, June 20, 2014
Workout of the Day
A.
Three sets of:
Push Press x 3-5 reps
Rest 2 minutes
A.
Three sets of:
Push Press x 3-5 reps
Rest 2 minutes
B.
In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
5 Man-Makers
10 Burpee Box Jump Overs
In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
5 Man-Makers
10 Burpee Box Jump Overs
From crossfitinvictus.com
Thursday, June 19, 2014
Workout of the Day
A.
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
A.
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
From crossfitinvictus.com
Wednesday, June 18, 2014
Workout of the Day
A.
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight
A.
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight
B.
Complete as many Burpees as possible in 3 minutes.
Complete as many Burpees as possible in 3 minutes.
From crossfitinvictus.com
Tuesday, June 17, 2014
Workout of the Day
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets
Monday, June 16, 2014
Workout of the Day
A.
Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
A.
Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
B.
For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
From crossfitinvictus.com
Friday, June 13, 2014
Workout of the Day
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
From crossfitinvictus.com
Thursday, June 12, 2014
Workout of the Day
A.
Four sets of:
Walking Lunges with Dumbbells x 20 steps
Rest 60 seconds between sets
A.
Four sets of:
Walking Lunges with Dumbbells x 20 steps
Rest 60 seconds between sets
B.
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees
If working alone, rest 1:1
From crossfitinvictus.com
Wednesday, June 11, 2014
Workout of the Day
A.
Take 15 minutes to work on Snatch technique
A.
Take 15 minutes to work on Snatch technique
B.
Three sets for times of:
115/75 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meters
Three sets for times of:
115/75 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meters
Rest 3-4 minutes between sets
From crossfitinvictus.com
Tuesday, June 10, 2014
Workout of the Day
A.
Five sets of:
Weighted Pull-Up x 2-3 reps
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
A.
Five sets of:
Weighted Pull-Up x 2-3 reps
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
B.
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders
*if working alone, complete a round, rest for the amount of time it took to complete that round, etc for 5 rounds of work.
From crossfitinvictus.com
Here is a video of Front-leaning rest on rings. I only watched the first 10 seconds of this guy doing it, but his position and posture looks good.
Here is a video of Front-leaning rest on rings. I only watched the first 10 seconds of this guy doing it, but his position and posture looks good.
Monday, June 9, 2014
Workout of the Day
A.
Four sets of:
Bench Press x 3-5 reps
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes
A.
Four sets of:
Bench Press x 3-5 reps
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips
100 Meter Run
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips
100 Meter Run
From crossfitinvictus.com
Friday, June 6, 2014
Workout of the Day
A.
Five sets of:
Front Squat x 2-4 reps
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes
B.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees
A.
Five sets of:
Front Squat x 2-4 reps
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes
B.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees
From crossfitinvictus.com
Thursday, June 5, 2014
Workout of the Day
In teams of 2, with one partner running 400 Meters at all times and the other partner working, complete as many rounds and reps as possible in 24 minutes of:
135/95 lb. Ground to Overhead x 5 reps
Burpees Over the Barbell x 5 reps
If you are working out alone, do AMRAP in 24 minutes:
400 meter run
3 rounds of {135/95 ground to overhead x 5, Burpees over the barbell x 5}
From crossfitinvictus.com
In teams of 2, with one partner running 400 Meters at all times and the other partner working, complete as many rounds and reps as possible in 24 minutes of:
135/95 lb. Ground to Overhead x 5 reps
Burpees Over the Barbell x 5 reps
If you are working out alone, do AMRAP in 24 minutes:
400 meter run
3 rounds of {135/95 ground to overhead x 5, Burpees over the barbell x 5}
From crossfitinvictus.com
June 4, 2014
Workout of the Day
Complete as many rounds and reps as possible in 5 minutes of:
24/20″ Box Jumps x 10 reps
100 Meter Run
Complete as many rounds and reps as possible in 5 minutes of:
24/20″ Box Jumps x 10 reps
100 Meter Run
Rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes of:
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps
Rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes of:
Pull-Ups x 10 reps
Burpees x 10 reps
Pull-Ups x 10 reps
Burpees x 10 reps
From crossfitinvictus.com
Tuesday, June 3, 2014
Workout of the Day
A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60-90 seconds
Handstand Wall Climbs x 3-5 reps
Rest 60-90 seconds
A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60-90 seconds
Handstand Wall Climbs x 3-5 reps
Rest 60-90 seconds
B.
Two sets for max reps of:
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds Rest
60 seconds of Battling Ropes
60 seconds Rest
60 seconds of Row for Calories
60 seconds Rest
Two sets for max reps of:
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds Rest
60 seconds of Battling Ropes
60 seconds Rest
60 seconds of Row for Calories
60 seconds Rest
From crossfitinvictus.com
Monday, June 2, 2014
For the next little while, we are going to follow Invictus performance programming. Invictus has amazing programming and I am excited to see how it goes. Any questions, just ask!
Workout of the Day
A.
Take 10-15 minutes to practice and/or build to a heavy-ish Snatch
A.
Take 10-15 minutes to practice and/or build to a heavy-ish Snatch
B.
For time:
Row 1000 Meters
—
Three rounds of:
115/75 lb. Overhead Squat x 15 reps
Ring Dips x 15 reps
For time:
Row 1000 Meters
—
Three rounds of:
115/75 lb. Overhead Squat x 15 reps
Ring Dips x 15 reps
Friday, May 30, 2014
AMRAP in 15 minutes
Front squat @ 135/95#
50 double unders
2 front squats
50 double unders
3 front squats
50 double unders
4 front squats
50 double unders
...and so on
Front squat @ 135/95#
50 double unders
2 front squats
50 double unders
3 front squats
50 double unders
4 front squats
50 double unders
...and so on
Thursday, May 29, 2014
5 rounds for time
100 meter run
5 power clean @ 135/95
100 meter run
10 wall ball shots
100 meter run
5 power clean @ 135/95
100 meter run
10 wall ball shots
Tuesday May 27, 2014
15 minutes to work to a Hang Snatch 1RM
For time:
50 Double-unders
30 HSPU
30 TTB
15 HSPU
15 TTB
50 Double-unders
30 HSPU
30 TTB
15 HSPU
15 TTB
50 Double-unders
Monday May 26, 2014
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Tuesday, May 20, 2014
3 rounds for time
500 meter row
15 kettle bell swings
10 handstand push-ups
5 tire flips
500 meter row
15 kettle bell swings
10 handstand push-ups
5 tire flips
Monday, May 19, 2014
Back squat
5-5-5-5-5
Rest as needed
For time:
100 burpees
100 air squats
100 abmat sit-ups
*you may complete the work in any order and partition movements as you choose
5-5-5-5-5
Rest as needed
For time:
100 burpees
100 air squats
100 abmat sit-ups
*you may complete the work in any order and partition movements as you choose
Friday May 16, 2014
Every minute on the minute for 20 min
2 powe cleans
3 burpees as fast as possible
Work up to heaviest weight possible in the 20 min
2 powe cleans
3 burpees as fast as possible
Work up to heaviest weight possible in the 20 min
Thursday, May 15, 2014
Amanda
9-7-5
Muscle ups
Snatch @ 135/95#
This is a full (squat) snatch, not a power snatch
9-7-5
Muscle ups
Snatch @ 135/95#
This is a full (squat) snatch, not a power snatch
Wednesday, May 14, 2014
AMRAP in 10 minutes
3 thrusters @ 115/75#
6 box jumps @ 24/20"
9 abmat situps
Monday, May 12, 2014
3 rounds for time
30 walking lunges
15 toes to bar
400 meter run
5 mins rest
3 sets of max ring dips
Score: time/total ring dips
30 walking lunges
15 toes to bar
400 meter run
5 mins rest
3 sets of max ring dips
Score: time/total ring dips
Saturday May 10, 2014
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
Friday May 9, 2014
For Time
100 Double Unders (300 Singles) 50 Sit-ups 40 Front Rack Lunges (75/55) 30 Shoulder to Overhead (75/55) 20 HSPU
Wednesday May 7, 2014
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
Conditioning:
5 Rounds
400m run
7 Power cleans 185/125
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
Conditioning:
5 Rounds
400m run
7 Power cleans 185/125
Friday May 2, 2014
Strength:
Back Squats: 5 x 7 80-85%
Conditioning:
3 Rounds for Time:
10 Burpee Pull Up
20 Toes to Bar
30 Lunges
Wednesday April 30, 2014
10 min to est 1 RM Front squat
Conditioning:
4 rounds for time
100 foot walking lunges with 45lb plate overhead
30 box jumps
20 wall balls
10 hand hand stand push ups
Tuesday April 28, 2014
Barbell Work:
10 Min to est 1RM Snatch
Strength:
5X3 Squat
Conditioning:
3 rounds for time
10 Power snatch 135/95
20 Box jumps 24/20
10 Clean and jerk 135/95
20 Burpees
Monday April 28, 2014
Barbell work:
10 min to est 1rm clean and jerk
Strength:
3X5 clean grip dead lift @ 150%
Conditioning:
Karen
150 wall ball shots
Friday April 25, 2014
Justin
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups
Wednesday April 23, 2014
Barbell Work:
Squat Clean 3/3/2/2/2
Strength:
Overhead Squats 6/6/6/6
Conditioning:
100 pullups
100 wallballs
Tuesday April 22, 2014
Barbell Work:
5x2 strict press + 1 Push press heavy as possible
Strength:
Back Squat:1X5@80%, 1X3@85%, 1X2@90, 2X1@100% rest 2:00
Conditioning:
10 min emom
3 power cleans 165/120
Burpees for remainder of minute
score is amount of Burpees accumulated
Monday April 21, 2014
Barbell Work:
1) 15 min to establish a 1RM Snatch.
2) 15 min to establish a 1RM Clean & Jerk.
Conditioning:
1 mile run/2k Row
50 Front squat 95/65
Friday April 17, 2014
“Big Dawgs”
*with a 25min running clock
25 Power Cleans 185/135 or AMRAP up to the 5 min mark
50 Pull ups or AMRAP up to the 10 min mark
75 Wallballs or AMRAP up to the 15 min mark
Thursday April 17, 2014
Barbell Work:
5 sets of 2 snatch @75-80%
Strength:
7 sets of 3 Snatch grip push press @ 75% of Snatch 1rm
Conditioning:
4 rds for time
400m run
25 Push-Ups with Hand Release
15 Hang Power Snatches (95/65 lbs.)
15 Wall Ball Shots
Wednesday, April 16, 2014
Barbell Work:
5 sets of 2 Clean and Jerks @ 75-85% of 1RM
Strength:
Deadlift
3 sets of: as many reps as possible @ 50% of 1RM in 1 minute
rest as needed between sets
WOD:
10 Rounds for Time
5 pullups
15 kettle bell swings (35/53#)
30 double unders**
**Modification=90 single unders
As always, make sure to warm up well and hit some really good mobility
5 sets of 2 Clean and Jerks @ 75-85% of 1RM
Strength:
Deadlift
3 sets of: as many reps as possible @ 50% of 1RM in 1 minute
rest as needed between sets
WOD:
10 Rounds for Time
5 pullups
15 kettle bell swings (35/53#)
30 double unders**
**Modification=90 single unders
As always, make sure to warm up well and hit some really good mobility
Tuesday April 15, 2014
Barbell Work:
5x3 Front squats + 1 Jerk
Strength:
Back Squat 5x5, 3x3, 3x2, 2x1 Working up to 90-100%
Conditioning:
With a running clock of 12 minutes
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
Score is total reps
Monday April 14, 2014
Barbell Work:
10 min to establish 1RM snatch
Strength:
5X3 OHS
Conditioning:
"Daniel"
50x pull up
Run 400m
21x thruster (95#)
Run 800m
21x thruster (95#)
Run 400m
50x pull up
10 min to establish 1RM snatch
Strength:
5X3 OHS
Conditioning:
"Daniel"
50x pull up
Run 400m
21x thruster (95#)
Run 800m
21x thruster (95#)
Run 400m
50x pull up
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