150831 Invictus

Warm up:
5 min DROMs

A: 5 sets of:
6 deadlifts
Build over 5 sets
#255 x 5

B: Christine
3 rounds for time of:
500m row (2:00 Airdyne)
12 Deadlifts @ 3/4 BW (#155)
21 box jumps 2 20"
Time: 12:07

150830 Invictus

Warm up:
5 min DROMs

A: 10min to work on jerk footwork and technique

Followed immediately by:
E2M10 (5 sets)
Jerk X 1 rep (#185)

Build to heavy single

B: 3 rounds for time of:
15 Push press (#100)
15 strict pull-ups
30 Double unders
Time: ~12:00

150827 OBX

Warm up:
5 min DROMs

5 rounds for time of:
20 #55 KB swings
runs 200m
10 Ring dips
Time: 11:41

150826 OBX CrossFit

For time:
100 squats
90 Traveling lunges
80 Mtn Climbers
70 Push-ups
60 TTB (30)
50 Box jumps 24"
40 #70 KB SDLHP
30 Shoulder taps
20 Sandbag squat cleans
10 Wall walks
Time: 31:30

C/O:
4 min AirDyne
500m row

150823 OBX

10 rounds of:
10 KB swings (#55)
run 100m
10 Burpees

150822 Invictus

Warm up:
5 min DROMs

A: E2M10 (5 sets)
20 walking lunges (#45)

B: E3M15 (5 sets)
Bench Press 4-6 (#175)

C: 3 sets of
Single arm DB rows x 8 ea hand @2111 (#45)
Rest :45
Hollow rocks for :60
Rest :45

150820 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
Fight Gone Wrong
3 rounds for max reps of:
1 min push-ups
1 min Hang Cleans (#75)
1 min Bent over rows (#75)
1 min Thrusters (#75)
1 min Lunges
1 min rest
Score: 290

150819 Invictus

Warm up:
5 min DROMs

A: 3 rounds for time of
3:15 AirDyne
400m run
20 TTB
Time: 22:12

150818 Invictus

Warm up:
5 min DROMs
Burgener warm up

A: E2M20 (10 sets)
High hang snatch + Hang snatch
Work up to a heavy set
#110

B: 3 rounds for time of:
10 strict C2B pull-ups
10 deadlifts #185
50 Double unders
Time: 12:52

Roadwork

Run 2.5mi

150816 Invictus

Warm up:

5 min DROMs

7 KB goblet squats #55

3 Box jumps

WOD:

In teams of 2 with only 1 partner working at a time complete the following in 30 min:

400M run

30 KB swings (#55)

20 box jump overs

Score: 4 rounds + 400m

150813 CrossFit Decimate

Wam up:
5 min DROMs
600m row every 200m 6 burpees over the rower

Skill:
EMOM6
5 Push jerk @ #115

WOD:
AMRAP16
12 wall balls
6 burpees
1 rope climb
Score: 5 rounds + 18

150807 Aspiring Champs

Warm up:
2 min jump rope
Couch stretch

WOD:
5 rounds for time of:
25 #45 Thrusters
25 #50 KB Swings
30yd sprint
30yd traveling lunges
Time: 20:13

150806 Invictus: CrossFit Games Open 15.5

Warm up:
5 min DROMs
shoulder pass throughs
10 stick overhead squats

WOD:
15.5
For time:
27 cal row (Airdyne)
27 Thrusters #95
21 cal
21 Thrusters
15 cal
15 Thrusters
9 cal
9 Thrusters
Time: 18:22

150805 Invictus

Warm up:
5 min DROMs

A: E8M40 (5 sets)
800m run
12 strict pull-ups
12 HSPU or L-seated DB presses (#35)
Note working time.
5:45 - 5:36 - 5:43 - 5:53 - 6:01

150803 Invictus

Warm up:

2 min Airdyne

5 min DROMs

A: Back Squat

E2M10 (5 sets)

6 x 65% #145

4 x 75% #165

2 x 85% #185

2 x 90% #205

1 x 95% #210

Then...

E3M6

1 x 101% #215

B: E4M20 (5 sets)

20 Wall balls

50 DU's

Working time: 3:06 - 3:05 - 3:05- 3:01 - 3:28

150801 Invictus

Warm up:
5 min DROMs

A: For max reps 5 rounds of:
30 sec muscle up (1:1 pull-up:ring dip) 8:5-8:5-6:5-5:5-5:4
30 sec rest
30 sec push-ups 16-12-12-8-8
30 sec rest
30 sec TTB 8-8-8-9-6
30 sec rest

B: For time:
Airdyne 50 cals
50 KB swings @ 55#
Run 800m
Time: 12:52