Friday, October 7th 2016

Clean + Front Squat
Every 1:15 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75%-80% of clean max

Row 300m
Rest twice as long as it took to row
Repeat x 5

Thursday, October 6th, 2016

Deadlift
5 X 4 @ 75%-80%

21, 15, 9
Hang Power Cleans (105/70)
Pull ups

Wednesday, October 5th 2016

Push Press
1 set of max reps (8+) at 80%

EMOTM for max reps
1. Wallballs
2. Box jumps
3. Double unders
Repeat x 4

Tuesday, October 4th 2016

Every 1:15 for 10 rounds
Hang Snatch + Snatch
Work to a heavy set

AMRAP 12
7 OHS (135/95)
7 TTB
50m broad jumps

Monday, October 3rd 2016

Back squat
1 set of max reps (8+) at 80%

Every 3 minutes for 18 minutes
4 Muscle ups
8 HSPU
10 KBS (70/53)

Friday, September 30th 2016

Clean + Front Squat
Every 1:30 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max

For time:
20 - 15 - 10 - 5
Push Press (135/95)
Bar facing burpees

Thursday, September 29th 2016

Deadlift
5 X 7 @ 70%-75%

10 RFT
10 Wallballs
100m Sprint

Wednesday, September 28th 2016

Push Press
8 @ 75%
8 @ 70%
10+ @ 65%

EMOTM 16
1. 12 Calorie row
2. 10 Burpee box jump overs
3. 12 TTB
4. Rest

Tuesday, September 27th 2016

Every 90 seconds for 8 rounds
Power Snatch + Hang Snatch + OHS
Do all sets between 70%-75% of snatch

Ladder 8
1 Strict HSPU
1 OHS (155/105)
2 Strict HSPU
2 OHS
3 Strict HSPU
3 OHS
Etc....

Monday, September 26th 2016

Back squat
8 @ 75%
8 @ 70%
10+ @ 65%

3RFT
50 Double unders
30 Medball toss sit ups (20/14)
10 Bar muscle ups

Friday, September 23rd 2016

Clean + Front Squat
Every 1:45
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max

21, 15, 9
Chest to bar pull ups
Ring Dips

Thursday, September 22nd 2016

Deadlift
5 X 6 @ 70%-75%

For time
30 KBS (53/35)
30 Pistols
30 Power Snatches (75/55)
30 Toes to Bars
30 Burpees
30 Thrusters (75/55)
15 minute time cap

Wednesday , September 21st 2016

Push Press
10 @ 70%
10 @ 65%
12+ @ 60%

AMRAP 3
3 Hang Power Cleans (205/135)
5 Box Jumps (24/20)
Rest 1 minute
AMRAP 4
6 Hang Power Cleans (185/125)
5 Box Jumps
Rest 1 minute
AMRAP 5
9 Hang Power Cleans (155/105)
5 Box Jumps

Tuesday, September 20th 2016

Every 90 seconds for 8 rounds
Snatch High Pull + Power Snatch + Snatch Balance
Do all sets at 70%-75% of Snatch

5RFT
60 Double Unders
15 Overhead Squats. (95/65)

Monday, September 19th 2016

Back squat
10 @ 70%
10 @ 65%
12 @ 60%

AMRAP 12
4 Tire Flips
8 Toes to Bar
12 Push Ups

Friday, September 16th 2016

Every 2 minutes
Clean + Front Squat
1+4
2+3
3+2
4+1
5+0
Work at 75%-80% of Clean max

AMRAP 9
15 Push Jerks (115/75)
30 Wallballs

Thursday, September 15th 2016

Deadlift
5 X 5 @ 70%-75%

500m Row
Rest 5 minutes
500m Row

Wednesday , September 14th 2016

Push Press
12 @ 65%
12 @ 60%
13 @ 55%

2RFT
40 Hand Release Push Ups
30 KBS (70/53)
20 Box Jump Overs (no touch)

Tuesday, September 13th 2016

Every 90 seconds for 8 rounds:
Power Snatch + Snatch Balance + OHS
Do all sets at 70% of Snatch

4RFT
250m Run
12 Chest to Bar Pull Ups
12 OHS (135/95)

Monday, September 12th 2016

Back squat
12 @ 65%
12 @ 60%
12 @ 55%

AMRAP 8
5 Strict HSPU
7 Power Cleans (115/75)

Saturday, September 10th 2016

SWIM/POOL WOD!

7 rounds of 100m sprint

Swim your first 100m effort at maximum capacity. Rest exactly two minutes and repeat. Your goal is to remain within ten seconds of your first effort.

Friday, September 9th 2016

6 Sets

Build to a heavy set of:

3 Deadlifts + 2 Hang Power Cleans + 1 Jerk

AMRAP 14

250m Run

5 Back Squat (225/155)

5 Box Jumps (30/24)

Finish with GHD Back Extensions

4 X 10

Thursday, September 8th 2016

5RFT
40 Double Unders
15 Russian KBS
10 Ring Dips

Rest as needed

5 X 10
Behind the neck Push Press

Wednesday, September 7th 2016

Tabata L-sits
Alternate with a partner

"Chelsea"
EMOTM 30
5 Pull Ups
10 Push Ups
15 Squats

Tuesday, September 6th 2016

Pistols
5x10

Ladder 8
2, 4, 6, 8, 10, 12, etc.
Deadlifts (225/155)
Bar facing burpees

Finish with GHD situps
3 X 15

While we enjoy a break from formal classes, please enjoy the invictus programming

https://www.crossfitinvictus.com/blog/

Saturday, August 20th 2016

Back Squat
Find 1RM

Shoulder press
Find 1RM

"Annie"
50-40-30-20-10
Double unders
Sit Ups

Friday, August 19th 2016

EMOTM 12
Snatch
Minute 1: 3 @ 65%
Minute 2: 2 @ 75%
Minute 3: 1 @ 85%
Repeat X 4

4RFT
400m run
8 tire flips

Thursday, August 18th 2016

Front Squat or make up Back Squat
6 X 2

12-9-6-9-12
Chest to Bar Pull Ups
Thrusters (115/75)

Wednesday, August 17th 2016

10 rounds
15 Calorie row
3 Power cleans, increasing load

Finish with GHD situps
3 X 15

Tuesday, August 16th 2016

Shoulder press

5 X 2

AMRAP 8

6 Power snatch (115/75)

12 Burpees 

24 Double unders

Finish with back extensions 

3 X 15

Monday, August 15th 2016

Back squat
5 X 2

"Blake"
4 rounds for time:
100ft overheard walking lunges with a plate (45/35)
30 box jumps (24/20)
20 wall balls
10 Handstand pushups

Saturday, August 13th 2016

"Horton"
9 rounds for time with a partner of:
9 bar muscle ups
11 clean and jerks, 155lbs.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps each exercise per round and find a heavy sandbag to carry.

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died September 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms Fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

Friday, August 12th 2016

Snatch:
Work to a heavy set of 3
Every 2 minutes do 3 reps
Start at 55% if your max is over 200lbs and add 10lbs every set. If your max is under 200lbs, add 5lbs every set.

Row:
Max meters in 5 minutes

Thursday, August 11th 2016

Front squat
6 X 2, increasing weight


AMRAP 15
5 KB press, each arm (53/35)
5 Strict TTB
100m sprint

Finish with 3 X 10 back extensions

Wednesday, August 10th 2016

Every 1:15 for 15 minutes (12 rounds)
Clean pull + Power clean

WOD:
21-15-9
Strict handstand pushups
Run 400m between sets

Tuesdsy, August 9th 2016

Shoulder press
5 X 3, increasing weight

For time:
100 Wallballs (20/14)
100 KBS (53/35)
100 Double unders
14 minute time cap

Finish with an accumulation of 3 minutes of hollow body hold or hollow body rocks

Monday, August 8th 2016

Back squat
5 X 3, increasing weight

5RFT
5 Power snatches (155/105)
7 Box jumps (30/24)
9 Chest to bar pull ups
Rest :30 seconds between rounds

Saturday, August 6th 2016

For time:

Run 800m

100 push-ups 

100m bear crawl

Run 800m

50 HSPUs

50m handstand walk

Run 800m

Friday, August 5th 2016

Shoulder press
5 X 5, increasing weight

AMRAP 6
"Curtis P"
(75/55)

Finish with
3 X 10 GHD sit ups

Thursday, August 4th 2016

Front squat

6 X 3, increasing weight

Ladder 12

2, 4, 6, 8, etc...

Clean & jerk (135/95)

Chest to bar pullups

Wednesday, August 3rd 2016

For time:
500m row
30 TTB
15 Burpee box jump overs
15 Push jerks (135/95)
30 Back squats (135/95)
15 Push Jerks (135/95)
15 Burpee box jump overs
30 TTB
500m row

Tuesday, August 2nd 2016

Front squat
6 X 3, increasing weight

Every 3 minutes for 15 minutes:
12 deadlifts (275/185)
100ft KB (53/35) farmer carry

Monday, August 1st 2016

Power cleans
Every 1:15
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep  @ 90%
Repeat

Then
3 laps around the track, sprinting on the long/straight sides and walking around the curves

Saturday, July 30th 2016

"Schmalls"

Run 800 meters
The two rounds of:
50 burpees
40 pull ups
30 one-legged squats
20 Kettlebell swings, 1.5 pood
10 handstand push ups
Then,
Run 800 meters

U.S. Marine Corps Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group,  I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Friday, July 29th 2016

Shoulder press
5 X 7, increasing weight

4RFT
42 Double unders
30 Push ups
18 Wall balls

Thursday, July 28th 2016

Back squat
5 X 7, increasing weight

EMOTM 15
1. 12 Chest to bar pull ups
2. 12 Calorie row
3. 15 Russian KBS (70/53)

Wednesday, July 27th 2016

Snatch
Work up to a heavy single, then do:
AMRAP 7
5 Snatches @ 70%
7 HSPU on 35lb bumper plates

Tuesday, July 26th 2016

Front squat
5 X 4, increasing weight

Not for time
4 rounds
250m row + 250m run
Rest as needed between rounds

Monday, July 25th 2016

Shoulder press
5 X 5, increasing weight

"Jackie"
1000m row
50 Thrusters (45/35)
30 Pull ups

Saturday, July 23rd 2016

"Monti"
5 rounds for time of:
50 step ups with 45-lb. barbell, 20 inch box
135-lb. clean, 15 reps
50 step ups with 45-lb. barbell, 20 inch box
135-lb. snatches, 10 reps

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21st, 2006, during combat operations in Gowardesh, Afghanistan.  Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on September 17, 2009.

Monti is survived by his parents, Paul and Janet; brother Timothy; and sister Nicole.

Friday, July 22nd 2016

Back squat
5 X 5, increasing weight

For time/reps:
3 rounds
40 Double unders
10 Burpees
Rest 1 minute
2 rounds
60 Double unders
15 Burpee box jumps
Rest 1 minute
120 Double unders
30 Burpee box jump overs (no touch)
Time cap: 14 minutes

Thursday, July 21st 2016

For time:
50 Calorie row
50 Double unders
50 Wall balls
40 Calorie row
40 Double unders
40 Wall balls
30 Calorie row
30 Double unders
30 Wall balls

Wednesday, July 20th 2016

Back squat
5 X 7, increasing weight

AMRAP 14
14 Pull ups
12 KB snatches (53/35)
100m run

Friday, July 15th 2016

Back squat
5 X 7, increasing weight

AMRAP 14
14 Pull ups
12 KB snatches (53/35)
50m front rack lunges with barbell

Thursday, July 14th 2016

Work up to a heavy single Power Clean, then do:

Every 2 minutes for 8 sets
5 Power Cleans @ 80% + 12 TTB

Wednesday, July 13th 2016

Shoulder press
5 X 7, increasing weight

4RFT
15 deadlifts (225/155)
15 ring dips

Tuesday, July 12th 2016

8RFT
5 Power snatches (155/105)
100m run
5KB deadlifts + 50m farmer walk

Monday, July 11th 2016

Back squat
4 X 5

Ladder 14
Thrusters (135/95)
2, 4, 6, 8, 10, etc....
Complete 30 double unders between each set

Friday, July 8th 2016

Not for time
10 sets
3 Power cleans + 100m sprint
Rest as needed between sets

Thursday, July 7th 2016

Shoulder press
5 X 9, increasing weight

Test
2000m row

Wednesday, July 6th 2016

Beginning of a strength cycle!

Back squat 

5 X 9, increasing weight

AMRAP 10

4 HSPU

6 TTB

8 KBS (70/53)

Tuesday, July 5th 2016

For time:

3 Rounds

250m run

6 bar muscle ups

12 KBS (70/53)

Then rest 2 minutes and repeat:

3 Rounds

250m run

6 bar muscle ups

12 KBS (70/53)

Monday, July 4th 2016

Halsey gym will be closed for the holiday. A perfect day for a pool WOD! Happy 4th of July!

AMRAP 20
Swim 40 meters
25 push-ups
25 squats
25 double unders

Saturday July 2, 2016

Hero Week!

wod:

J.J.

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Friday July 1, 2016

wod:

Josh

"Josh"

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

Hero WOD- "Josh"

For Time

21 OHS 95/65

42 Pull-Ups

15 OHS 95/65

30 Pull-Ups

9 OHS (95/65)

18 Pull-ups

Thursday June 30, 2016

Hero Week!

Danny

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 his wife Jenni and daughter Jojiye.

“Danny”

Complete as many rounds as possible in 20 minutes of:
30 Box jumps (24”/20”)
20 Push press (115#/80#)
30 Pull-ups

Wednesday June 29, 2016

Hero Week!

Griff


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Tuesday June 28, 2016

Hero Week

Wod:

Badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

WOD
“Badger”
3 Rounds
30 Squat Cleans (95,65)
30 Pull-ups
800m Run

Monday June 27, 2016

Hero Week!


Daniel

This workout is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we acknowledge your loss as the true cost of freedom.

“Daniel“
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Saturday June 25, 2016

Wod:

GWEN

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Post the weight used throughout the workout.

Friday June 24, 2016

Warm up:

run 1 mile

wod:

death by 10 yard sprints

Thursday June 23, 2016

warm up:
10 min shoulder flexibility work

wod:
21-15-9
Push Jerk 135/95
Weighted sit ups 35/25

Wednesday June 22, 2016

warm up:

Run 400 meters with bleachers

wod:
20 min amrap
10 Wall balls 20/14
7 burpees
5 Toes to bar

Tuesday June 21, 2016

warm up:
Bergenner warm up

wod:

1 rep max- snatch

100 KBS for time 53/35

Monday June 20, 2016

warm up:

3x1 minute L hang, rest 2 min in between

Wod:

10 rounds for time
3 pistols
6 lunges (each leg)
9 russian twists 35/25

Saturday June 18, 2016

wod:

Elizabeth
21-15-9
Clean 135/95 lbs
Ring Dips

Friday June 17, 2016

warm up:
10 turkish get ups (each side)... increase in weight each time

wod:

21-15-9
overhead squats
KBS 53/35

Thursday June 16, 2016

warm up:

10 minutes work on pistols

wod:

15 min AMRAP
5 ring dips
5 ring rows
5 burpee pull ups

Wednesday June 15, 2016

warm up:
practice Muscle ups- bar or ring- for 10 min

wod:
10-1 ladder
T2b
Jumping air squats
Dumbbell snatches 55/35

Tuesday June 14, 2016


Warm up:
Bear Complex X3- rest 3 min between each set  95/65

wod:
5 rounds for time
10 front squats unpacked 135/95
1 rope climb

Monday June 13, 2016

Warm up:
4x25 GHD sit ups

wod:
Run 400 meters
21-15-9
DU
Calorie row
Run 400 meters

the run is only to start and finish, not included in the 21-15-9

Saturday, 11 June 2016

“Tumilson”

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.

For time, 8 rounds of:

Run 200 meters

11 Dumbbell burpee deadlifts, 60 pound dumbbells

Friday, 10 June 2016

Warm up:

Run 400 meters

WOD:

For completion:

5 X 5 Weighted Pull-Ups – Strict (Med ball/Dumbbell/Lifting belt with chain)

5 X 10 Weighted T2B (Med Ball)

5 X 10 Weighted Dips (Rings or Dip Bar)

3 Rounds of L-Sit hold using parallelettes

Round 1:  30 seconds

Rest 1 minute

Round 2:  20 seconds

Rest 1 minute

Round 3:  20 seconds

These can be done in any order.  Challenge yourself.

Thursday, 09 June 2016

Warm up:

Run 800 meters

WOD:

1st 30 Minutes:  

Establish 1RM Snatch

2nd 30 Minutes:

Death by Wall Ball

Wednesday, 08 June 2016

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

225-lb. deadlifts

Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

155-lb. power cleans

One-legged squats

https://www.youtube.com/watch?v=MX7j-lJz1qs&feature=youtu.be

Tuesday, 07 June 2016

1st 30 Minutes:

Muscle-ups and/or muscle-up progressions.

Check out this video:  https://www.youtube.com/watch?v=nFGA9eG-JaA

2nd 30 Minutes:

5 Rounds for time of

20 Ring Rows

20 Burpees

Monday, 06 June 2016

“Isabel”

30 reps for time

Snatch (135/95)

Cash-out:  300 sit ups

Saturday, 04 June 2016

“Gator”

8 Rounds for Time:

5 Front Squat (185/115 lbs)

26 Ring Push-Ups

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.  He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Friday, 03 June 2016

Warm up:

Run 400 meters

WOD:

“Fran”

21-15-9 reps for time:

Thrusters (95/75 lbs)

Pull U

Thursday, 02 June 2016

Warm up:

Run 800 meters

WOD:

A.  AMRAP in 20 minutes:  Rope climb

B.  “Diane”

21-15-9 reps for time:

Deadlift (225/155 lbs)

HSPU

Wednesday, 01 June 2016

Warm up:

Row 1000 meters

WOD:

A.  15 minutes to establish a 3 RM Clean and Jerk

B.  EMOM for 20 minutes:  Perform 2 reps of back squat (225/155)

Tuesday, 31 May 2016

Warm up:

100 Double Unders

WOD:

A.  15 minutes to establish a 3 RM Snatch

B.  10-9-8-7-6-5-4-3-2-1 of:

T2B

Ab mat sit ups

Ball Slams

Monday, 30 May 2016

SEE YOU AT 10:00 AM (1000 for the military folks)

Warm up:

Dynamic & Static Stretching.  HYDRATE!

WOD:

“Murph”

For time:

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor…WEAR IT!

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.  This workout was one of Mike's favorites and he'd named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is

Saturday, 28 May 2016

“Michael”

3 Rounds for Time:

Run 800 meters

50 Back Extensions

50 Sit Ups

In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.  He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.