Friday, January 30, 2015

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

B.
Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)

C.
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds

From CrossFit Invictus January 23 Performance WOD.

Thursday, January 29, 2015

A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…
Every 90 seconds, for 12 minutes (8 sets total)
Two sets of:
5-7 Wide Pronated Grip Pull-Ups (overhand)
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups (overhand)
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups (underhand)
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups (hands facing each other, lift head to one side of bar, then the other)
Rest 45-60 seconds

Part A from CrossFit Invictus January 22 Performance WOD.

B.
10 Min AMRAP (Advanced athletes may choose to do the full 20 minutes):
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target / 14lbs to 9′ target)

Part B is half of Games Open WOD 11.5.

Wednesday, January 28, 2015

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 40%
*Set 2 – 5 reps @ 40%
*Set 3 – 5 reps @ 50%
*Set 4 – 5 reps @ 50%
*Set 5 – 5 reps @ 60%

B.
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24″/20″)

Part B was Games Open WOD 11.2.

Tuesday, January 27, 2015

A.
Five sets of:
Jerk x 1- 2 reps
Rest 2-3 minutes

B.
For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees

From CrossFit Invictus January 20 Performance WOD.

Monday, January 26, 2015

A.
Take 15 minutes and build to today’s 1RM Clean or Power Clean

B.
Every minute, on the minute, for 15 minutes:
1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
2nd minute – 200 Meter Run
3rd minute – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

From CrossFit Invictus January 19 Performance WOD.

Sunday, January 25, 2015

m4s0n501

Congratulations! You just completed your first full week of the Challenge. How do you feel? Let us know if you have any questions so far. Keep up the good work! Let’s see those numbers on the board tomorrow!

Saturday, January 24, 2015

8:00 a.m. Bronco Barbell Club

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

Friday, January 23, 2015

A.
5 Sets of Deadlifts
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%

Work 2-3 Wall Walks between sets.

B.
Complete as many rounds/reps as possible in 7 minutes of:
10 Power Cleans (135/95)
30 Double Unders (Advanced athletes must complete each round of double unders unbroken before moving on to the next round)

Part B was previously done on January 23, 2014.

Thursday, January 22, 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.
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps
Rest 2 minutes between sets and complete FOUR sets.

Part B from CrossFit Invictus January 15 Performance WOD.

Wednesday, January 21, 2015

A.
5 Sets of Push 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%

Work 6-8 Good Mornings between sets.

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
400 Meter Run (or 500M Row if weather doesn’t permit running)

Part B from CrossFit Invictus January 14 Performance WOD.