Tuesday, September 30, 2014

A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B.
In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

If completing singly, do the following for time:

400 M Run
12 Dumbbell Renegade Rows
800 M Run
12 Dumbbell Renegade Rows
400 M Run

Modified from CrossFit Invictus September 23 Performance WOD.

Monday, September 29, 2014

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

From CrossFit Invictus September 22 Performance WOD.

Sunday, September 28, 2014

Come down to the Boise High School Track to watch the Boise Fitness League competition!

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, September 27, 2014

Make up WOD or strength

Friday, September 26, 2014

“Call-Out” Friday

Britney vs. Anna

For time:
21-15-9
Kettlebell Swings
Pull Ups

Thursday, September 25, 2014

A.
Take 15 minutes and build to a heavy Clean and Jerk

B.
Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead)
60 seconds rest

From CrossFit Invictus September 19 Performance WOD.

Wednesday, September 24, 2014

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps

From CrossFit Invictus September 17 Performance WOD.

See THIS also for information on wall slides.

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Tuesday, September 23, 2014

A.
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

B.
Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

From CrossFit Invictus September 16 Performance WOD.

Monday, September 22, 2014

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

B.
Three sets for times of:
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes

From CrossFit Invictus September 15 Performance WOD.

Sunday, September 21, 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