Saturday, February 28, 2015

Last day of the 6-week Challenge! You made it!

8:00 a.m. Make up WOD or strength

9:00 a.m. Team WOD

Friday, February 27, 2015

Games Open WOD 15.1

Thursday, February 26, 2015

A.
5 Sets of Deadlifts
Set 1 and 2 = 5 reps @ warm up weight 40% or less
Set 3 = 5 Reps @ 40%
Set 4 = 5 Reps @ 50%
Set 5 = 5 Reps @ 60%

1-2 Rope Climbs between sets

B.
8 Minute AMRAP
20 Double Unders
15 KB Swings American (53/35)
10 Box Jump Overs (24/20)

Wednesday, February 25, 2015

A.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

From CrossFit Invictus February 18 Performance WOD.

Tuesday, February 24, 2015

A.
5 Sets of Back Squat
Set 1 and 2 = 5 reps @ warm up weight 40% or less
Set 3 = 5 Reps @ 40%
Set 4 = 5 Reps @ 50%
Set 5 = 5 Reps @ 60%

B.
For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

Part B from CrossFit Invictus February 17 Performance WOD.

Monday, February 23, 2015

A.
5 Sets of Strict Press
Set 1 and 2 = 5 reps @ warm up weight 40% or less
Set 3 = 5 Reps @ 40%
Set 4 = 5 Reps @ 50%
Set 5 = 5 Reps @ 60%

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

Part B from CrossFit Invictus February 16 Performance WOD.

Sunday, February 22, 2015

Week 5 points are due by Wednesday. This is our last week of the challenge! You made it! Reminder: Melissa will be at the gym on Sunday from noon until about 2:00 p.m. If you haven’t signed up for your time slot, do so as soon as possible.

Saturday, February 21, 2015

8:00 a.m. Bronco Barbell Club

9:00 a.m. Make up WOD or Team WOD

Friday, February 20, 2015

A.
5 Sets of Bench Press
Set 1 = 5 reps @ 55%
Set 2 = 5 reps @ 65%
Set 3 = 5 reps @ 75%
Set 4 = 3 reps @ 85%
Set 5 = 1 or more reps @ 95%

B.
“Nancy”
5 Rounds for Time:
Run 400 Meters
15 Overhead Squats (95/65)

Thursday, February 19, 2015

A.
5 Sets of Jerks
Set 1 = 5 reps @ 55%
Set 2 = 5 reps @ 65%
Set 3 = 5 reps @ 75%
Set 4 = 3 reps @ 85%
Set 5 = 1 or more reps @ 95%

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps

Part B from CrossFit Invictus February 12 Performance WOD.