Thursday, October 30, 2014

WOD Throwdown

For time (15 minute time cap):
3 rounds of:
20 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
40 Double Unders

Wednesday, October 29, 2014

A.
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift

B.
In teams of two, alternate rounds and complete 7 each of:
5 Deadlift*
5 Chest to Bar Pull-Ups

*load with 65-70% of today’s heavy triple from part A.

From CrossFit Invictus October 22 Performance WOD.

Tuesday, October 28, 2014

A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 (chin-up)
Rest 90 seconds

B.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps

Wall Ball Shots x 1 rep
Ring Dips x 10 reps

From CrossFit Invictus October 21 Performance WOD.

Monday, October 27, 2014

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

And you thought man-makers were horrible…

From CrossFit Invictus October 20 Performance WOD.

Sunday, October 26, 2014

Mobility, mobility, mobility…

Saturday, October 25, 2014

Make up WOD or strength.

Friday, October 24, 2014

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps

From CrossFit Invictus October 17 Performance WOD.

Thursday, October 23, 2014

WOD Throwdown

7 rounds of overhead squats with a pull-up tie breaker

- Each round is 2 min, no rest between rounds. Your rest is the remaining time per round.

- You get two attempts per round to make ONE successful lift. If you make your first lift, you do not attempt a second lift in that round.

- Your score is the cumulative number of LBS you lift over the 7 rounds. (The max number of successful lifts is 7. Do not do multiple lifts in a single round)

- Start each round with the bar on the rack.

- You may start at any weight you like, but you must go up by a minimum of 5 lbs each round (unless you fail the lift twice in one round, then remain at that weight [for the following round]).

- In round 7, once you complete your lift (or fail twice, or decide not to attempt), use the remaining time in the round to do max pull-ups. You do not have to re-rack the bar before going to pull-ups.

-Pull-ups are strictly for tie breaking and will not add to the total weight. For example, if you lift 800 lbs and do 20 pull-ups, you will still rank below someone who lifts 805 lbs and does no pull-ups.

- ATHLETES MAY NOT GET ASSISTANCE WITH RE-RACKING THE BAR OR CHANGING WEIGHTS.

- SCALED PULL-UPS WILL NOT COUNT TOWARDS THE TIE BREAKER.

Wednesday, October 22, 2014

Bring your long socks!!!

A.
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

B.
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

Tuesday, October 21, 2014

Front Rack Mobility and Deep Squat Mobility

A.
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

From CrossFit Invictus October 14 Performance WOD.