151203 Back Squat

Warm up:
5min DROMs
Lunges 3 x 10 ea side

A: Back Squat
Establish daily 3RM (#225)
Perform 1 chin-up w/ slow negative between sets

B: Hi reps 21-15-9
Back squat @ #135
Push ups

150923 Roadwork

2.5mi run
pull-ups: 5-5-5-5
push-ups: 15-15-10-10

150902 Invictus

Warm up:
5 min DROMs

WOD:
AMRAP30
Run 400m
5 pull-ups
10 push-ups
15 air squats
Perform Cindy for time equal to run portion
Score: 6 runs + 75m, 10 rounds + 5 pull-ups

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

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

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

150723 Roadwork

Run 3.5 mi
w/ 4 rounds of:
6 pull-ups
10 push-ups
Time: 38:03

150721 Road work

Run 2.5mi
w/ 10 30m hill repeats
3 x 6 pull-ups
2 x 10 push-ups

150715 Invictus

Warm up:
5 min DROMs
15 KB swings

A: Cindy
AMRAP20
5 pull-ups
10 push-ups
15 air squats
Score: 8 rounnds + 5 pull ups + 10 push ups

150709 Invictus

Warm up:
5 min DROMs
2 min jump rope
10 air squats

A: E2M16 (4 sets)
1: 2 weighted pull-ups, 4 strict pronated pull-ups, 6 supinated pull-ups (#20)
2: Bench press x 8 @20x1 (#135)

B: For time:
1000m row (3:30 Airdyne)
20 strict handstand push-ups (knees on box)
30 ring dips
40 push-ups
Time: 22:03

150628 Spartan Training

Warm up:
5min DROMs

Strength:
Barbell Complex 100# x 5
5-deadlifts
5-power cleans
5-front squats
5-shoulder presses
5 back squats

7 sets of:
5 push-ups
3 pull-ups

Conditioning:
3.5 mi run

150624 Invictus

Warm up:
5 min DROMs

A: E2MOM18
1: Muscle up progression (red band) x 2-5
2: HS wall run x 5
3: TTB x 5-8 @ 3111

B: E4M20
1: Airdyne x 1:50
2: 40 Double Unders
3: 20 push-ups (20-15-20-15-10)

150617 Run

Spartan training

Warm up:
5 min DROMs

Run 3.4 mi in 30:34

Then

Push ups 3 x 15

150609 Invictus

Warm up:

5 min DROMs

2 min jump rope

Conditioning:

4 rounds for max reps of:

:60 KBS (55)

:60 rest

:60 push ups

:60 rest

:60 box jump overs

:60 rest

:60 push press (85)

:60 rest

Score: 333

150508 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
Filthy Fifty
For time:
50 Air Squats
50 Wall Balls
50 Cal Row
50 50# KB Swings
50 Sit-ups
5 x 30yd Sled push
50 Push-ups
50 Mountain Climbers
50 Lunges
50 Box Jumps
Time: 22:49

150505 Invictus

Warm up:
5 min DROMs
400m run

For time:
800m med ball run
50 Burpee Wall balls
100 Push-ups
150 Double Unders
200m Walking Lunges w/ med ball
Time: 50:22

150429 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: 3 sets of:
Weighted strict pull-ups x 3 (red band assist)
Rest :30
Weighted strict chin-ups x 3 (no weight)
Rest :30
Strict pull-ups x max reps (3 w/ red band)
Rest :30
Strict chin-ups x max reps (3)

B: E8MOM32 (4 sets) AFAP:
Row 500m (Airdyne 1:50)
Run 400m
30 push ups

150427 Invictus

Warm up:

5 min DROMs

2 min jump rope

1 x 10 wall slides

Banded cross overs (pull-down, 90/90, victory)

2 sets of:

15 push ups

15 GHD sit ups

A: EMOM8 Shoulder Press x 1

55% (85#)

65% (95#)

70% (105#)

75% (115#)

80% (120#)

85% (125#)

90% (130#)

95% (135#)

rest 2:00

Then E2MOM6 3 sets

Shoulder press x 1 @ 101-105% (145#)

B: AMRAP7

-7 strict HSPU (2 x 25# plates)

-7 ring dips

-7 burpees

Score: 2 rounds + 2 HSPU

150315 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: Deadlift 245# x 3 x 3

B: 3 rounds for time of:
20 push-ups
20 alternating front rack reverse lunge (95#)
Time: 10:52

C: Hollow hold 8 x 20 sec; rest 10 sec.

150306 Invictus

30 min AMRAP of:

1 min AirDyne

15 push-ups

30 box jump overs

30 goblet squats (35#)

1 min rest

Score: 3 rounds + AirDyne + Push ups + BJO + 4 Goblet squats