Tuesday, September 2, 2014

A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B.
Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
200 Meter Run

From CrossFit Invictus August 26 Performance WOD.

Monday, September 1, 2014

DT

5 Rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Sunday, August 31, 2014

Take about 10 minutes to work on Mobility

Kelly Starrett Thoracic Spine Mobility Part 1

Kelly Starrett Thoracic Spine Mobility Part 2

Kelly Starrett Upper Extremity Mobility

Kelly Starrett Lower Extremity Mobility

Saturday, August 30, 2014

Make up WOD or strength

Friday, August 29, 2014

A.
Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;

B.
For time:
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 600 Meters

From CrossFit Invictus August 22 Performance WOD.

Thursday, August 28, 2014

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A.
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 12-15 reps @ 2111
Rest 2 minutes

B.
For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps

From CrossFit Invictus August 21 Performance WOD.

Wednesday, August 27, 2014

A.
Four sets of:
Push Press x 3-5 reps
Rest 2-3 minutes

B.
Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Power Cleans x 5 reps

From CrossFit Invictus August (April?) 20 Performance WOD.

Tuesday, August 26, 2014

A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

From CrossFit Invictus August 19 Performance WOD.

Monday, August 25, 2014

Congratulations to Craig on competing in the 3rd Annual CrossTown ThrowDown! Here he is with his first attempt at his 3 rep max ground to overhead at 225 lbs. He finished this event with 245 lbs, a PR!

Craig at the ThrowDown!

 

A.
Bench Press
Set 1: x 3 reps
Set 2: x 2 reps
Set 3: x 1 rep
Set 4: x 1 rep
Rest 2-3 minutes between sets

B.
Four rounds for max reps of:
60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Strict Pull-Ups
60 seconds of Rest

From CrossFit Invictus August 18 Performance WOD.

Sunday, August 24, 2014

Take about 10 minutes to work on Mobility

Kelly Starrett Thoracic Spine Mobility Part 1

Kelly Starrett Thoracic Spine Mobility Part 2

Kelly Starrett Upper Extremity Mobility

Kelly Starrett Lower Extremity Mobility