150913 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: AMRAP 30
Run 400m
20 pull-ups
30 Wall balls
Score: 3 rounds

150911 Aspiring Champs

Warm up:
5min DROMs
500m row
5 x 30yd @ 80%

A: Four rounds for time
60yd plate push
30 wall balls
20 ring rows
120yd sled push (#160)
Time: 32:34

150904 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time:
20 Wall balls (#25)
60yd Sled push @ 90% BW (#190)
20 KB snatch; 10 ea. arm (#35)
20 sit ups
Time: 26:59

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

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

150619 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
For time (40 min cap)
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
50 cal row
400m run
50 KB swings (40#)
400m run
50 traveling lunges
Time: 38:35

Cool down:
500m row

150615 Invictus

Warm up:
5 min DROMs
400m run

Conditioning:
For time:
40 Wall balls
400m run
40 Burpees
400m run
40 wall balls
Time: 14:18

150605 Aspiring Champs

Warm up:
5 DROMs
500m row

Conditioning:
For time (40 min cap)
400m run
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
500m row
400m run
50 KB swings (50#)
400m run
50 traveling lunges
Time: 39:17

150529 Aspiring Champions

Warm up:
5 DROMs
Hip flossing

Conditioning:
For time (40 min cap)
400m run
50 wall balls
400m run
50 Burpees
400m run
50 box jumps
400m run
500m row
400m run
50 KB swings (50#)
400m run
50 traveling lunges
Time: 39:40

150513 Aspiring Champions

Warm up:
1 min jump rope
5 min DROMs

Conditioning:
In 40 minutes and teams of 3 complete 3 rounds of:
-100 Wall Balls
-1000m row
-300yd sled push
-100 Tire flips
Break up the work as needed and all team members can be working at the same time
Score: Completed WB, ROW, Sled and 130 tire flips

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

150415 Invictus

Warm up:
5 min DROMs
10 Goblet squats
2 x 8 Box jumps

A: Back Squat E2MOM for 12 (6 sets)
5 x 55% (125)
5 x 65% (145)
3 x 75% (165)
2 x 85% (185)
2 x 90% (205)
1 x 95% (215)
Rest 2 min then...

E3MOM for 6
1 x 101-105% (230)

B: For time
50 Wall balls
25 TTB
40 Wall balls
20 TTB
30 Wall balls
15 TTB
Time: 15:56

150410 Aspiring Champions

Warm up

5 min DROMs

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 32, 24, 19, 24, 12

2: 29, 17, 15, 17, 12

3: 22, 16, 12, 20, 12

Total: 283

Spartan 30/30
2:05

150403 Aspiring Champs

Warm up:
5 min DROMs
500m row
Burgener warm up
5 min jump rope

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
25 box jumps (24")
Time: 38:13

30 Burpees in 30 Days challenge
30 in 2:06

150401 Invictus

Warm up:
5 min DROMs

A: E2MOM 4 16 minutes (8 sets)
Front Squat x 3-4 (175# x 3)
Increase load from last week (135)

B: For time:
Row 1000m (Airdyne for 4:00)
75 KB swings
50 Wall balls
Time: 11:48

C: EMOM 4 6 minutes
min1: ring rows x 4 @ 4111
min2: bottoms up KB walk x 25yds ea arm

D: Spartan 30 Burpees for 30 Days Challenge
30 in 2:10

150329 Invictus

Warm up:
5 min DROMs

Conditioning:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”

• 400 Meter Run
• 30 Box Jumps (24″/18″)
• 30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

150327 Aspiring Champions

Warm up

5 min DROMs

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 31, 23, 27, 20, 7

2: 29, 16, 18, 17, 8

3: 25, 15, 14, 17, 7

Total: 274

150320 Aspiring Champions

Warm up

5 min DROMs

Xiaopeng

500m row

running

Burgener warm-up

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 29, 20, 19, 22, 10

2: 30, 18, 23, 17, 9

3: 25, 12, 28, 15, 10

Total: 277

150318 Invictus

Warm up:
 5min DROMs

A: Every 2 min for 16 min
Front Squat 120 x 4 (120 x 5, 130 x 1, 135 x 2)
Used wrong weight. Would have been 170#

B: 6 min AMRAP
30 wall ball
30 pull-ups
30 double unders
Score: 30 + 30 + 19

150313 Aspiring Champs

Warm up:
5 min DROMs
500m row
3 rounds of:
10 GHD sit-ups
10 Back extensions

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
Time: 33:58