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.

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

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

B.
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

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

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

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

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

(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

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

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

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

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

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

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…

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.

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

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

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.

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

From crossfitinvictus.com

Tuesday, July 15, 2014

Workout of the Day
A.
Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds

Ring dips x 6-8 reps
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

——————————

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.

B.
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

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 

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

From crossfitinvictus.com

Tuesday, July 8, 2014

Workout of the Day
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

From crossfitinvictus.com

Monday, July 7, 2014

Workout of the Day
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)

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″)

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

B.
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:

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

B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups