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

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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