150924 Invictus

Warm up:

5 min DROMs

2 min Airdyne

10 #55 KB goblet squats

A: Back Squat

5 @ 65% (145)

4 @ 75% (165)

3 @ 80% (175)

2 @ 85% (185)

1 @ 90% (205)

10 @ 70-80% (155)

B: EMOM6

6 Thrusters (#95)

6 Burpees over the barbell

If you cannot finish the set in the minute, finish and wait till top of next minute then continue.

Score: 3 rounds

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

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

150726 Invictus

Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up
Barbell complex

A: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Front Squats @ #145

Then...

B: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Thrusters @ #95

Time: 51:17

150626 Aspiring Champions

Warm up:
3 min spin bike
5 min DROMs

A: "Jackie"
For time:
1000m row
50 45# Thrusters
30 Pull-ups
Time: 12:00

B:
Bar dips 2 x 7
Hang snatch 3 x 3 @ 65 - 109 - 109
Monkey bars x 2

150511 Invictus

Warm up:

5 min DROMs

1 x 10 banded crossovers (pull down, 90/90/ victory)

A: E2MOM18

-3 roll to candlestick + 3 low ring MU progressions

-20 Shoulder taps

-16 Alternating pistols

B: EMOM24

-:45 Airdyne

-15 KB Swings @ 55#

-10 Thrusters (75#)

-12 C2B pull-ups (red band assist)

150428 Invictus

Warm up:
5 min DROMs
3 x 10 box jumps

A: E2MOM10 (5 sets)
6 x 65% (145)
4 x 75% (165)
2 x 80% (175)
2 x 85% (185)
1 x 90% (205)

Then 1 set of max unbroken back squat @ 80% (175# x 12)

B: For time:
9 Thrusters (175/115) 115#
18 TTB
7 Thrusters
14 TTB
5 Thrusters
10 TTB
Time: 7:05

150413 Invictus

Warm up:
5 min DROMs

A: 15 min AMRAP 1:2 work:rest
7 Burpee box jump overs
7 Barbell Thrusters (105#)
7 C2B pullups (Timed dead hangs @ :30)

Rest until clock hits 20:00 then...

B: 15 min AMRAP 1:1 work:rest
9 Burpee box jump overs
9 Push press (105#)
9 ring dips

A score: 2 rounds + 7 bbjo + 4 thrusters
B score: 2 rounds + 9 bbjo + 9 PP + 5 dips

150309 Invictus

A: Jerk 5 x 1 (165#)

B: For Time
-21 Burpees
-15 Thrusters (75)
-9 Barbell Rows (75)
-800m run
-9 Barbell Rows
-15 Thrusters
-21 Burpees
Time: 13:12

150217 Invictus

AM: Yoga

PM:

Warm up:
5 min DROMS
2 min jump rope

Conditioning:
For time:
50 KBS (35#)
Run 400m
50 Barbell Thrusters (45#)
Run 400m
40 Burpees
Run 400m
50 Barbell Thrusters
Run 400m
50 KBS
Run 400m

Cool down:
Walk .5 mi

141203 Deadlift

Warm up:

5 min DROMs

A: Deadlift 5 x 3 (250#)

B: EMOM for 24 min

1 - 5 Thrusters (95#)

2 - 10 pull-ups (95# Pendlay rows)

3 - 15 box jumps (24")

141006 Outlaw Power

Warm up:

5 min DROMs

Power:

1) Jerk from blocks 5 x 2 @ 80% (155# rack jerks)

Conditioning:

1) 10 min AMRAP of paced burpees 85-90% MHR

Score: 91

2) 5 min AMRAP of:

10 burpees

10 pull-ups

10 thrusters 95/65 (75)

Score: 1 + 10 burpees + 10 pull-ups

140909 Outlaw Power

Warm up:
5 min DROMs
stick/barbel complex

Power:
1) 3-Position clean (floor, hang, power—NO DROP); Max for the complex (165#)

Accessory:
3 x ME UB strict muscle ups + ME UB kipping muscle ups; rest :90 (pull-ups/dips: 6/8, 5/7, 5/5)

Conditioning:
For time:
Run 400m
20 TTB
30 Thrusters 65/45 (45)
Run 800m
30 Thrusters 65/45 (45)
20 TTB
Run 400m
Time: 19:03

140730 Outlaw Power (deload)

Warm up:
5 min DROMs
Goblet squat x 8
KB halos x 8
Barbell complex

Power:
1) Clean from blocks (above knee) 2RM – 2 x 2 @ 65% (175#, 190-1-f, 115#)
2) BTN Jerk from blocks (drop every rep) 2RM – 2 x 2 @ 65% (170# no blocks, 105#)

Conditioning:
For time
Row 1K (3:30 on Airdyne)
50' Handstand Walk (shoulder touches)
30 Thrusters 135/95 (105#)
50' Handstand Walk (shoulder touches)
Row 1K (3:30 on Airdyne)
Time: 17:00

140715 Outlaw Power Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Power:
1) Shoulder Press 65-80-95-110-125-140 (6)

Accessory:
1) Strict HSPU 3 x ME (knees on top of 30" box: 13-15-12)

Conditioning:
For time:
100 DU's
5 rope climbs (15 pull-ups)
20 Hang Clean to Thruster 135/95 (95)
15 pull-ups
100 DU's
Time: 16:45

140507 Clean from Blocks

Warm up:
5 min DROMs

BBG 
1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90% 
3RM=190#, 180# x 3, 170# x 3

Accessories
1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec. 25# DBs @ 20" box
1b) Russian KBS: 3×20 36/24kg 35#

Conditioning
3 rounds for time of:
Row 500m (50 sumo deadlift high pull)
50 Double-Unders
25 Thrusters 45/35#
Time:
2 rounds in 13:41

131019 High Bar Back Squat

Warm up:
3 min jump rope
5 min DROMs
Burgener warm up

Strength
HBBS:
1X8@65% (155#), 70% (170#), 75% (180#), 80% (195#) – this is 4 sets total @ increasing percentages, rest 2 minutes.

Metcon
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75# (95#)
3 Box jumps 30"
3 C2B
6 Thrusters 115/75#
6 Box jumps 30"
6 C2B
9 Thrusters 115/75#
9 Box jumps 30"
9 C2B
....until 12 mins is over.
Reps: 112

130915 1RM Snatch / Fran

Warm up:
Foam rolling
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
20 minutes to establish a 1RM Snatch.
145#

Metcon:
“Fran”
21-15-9 of:
Thrusters 95#
Pull-ups
For time.
Time: 8:07

Compared to:
120103
#75 Thruster
12-9-6 Pull-ups
Time: 5:48

110925
Pull-ups w/ blue band & UB
5:26

110614
Pull-ups w/ blue band and mixed grip
8:55

110107
Pull-ups w/ blue band
8:32

100911
75# Thruster
Jumping pull-ups
4:44


Cool down:
walk

Happy with the 145# snatch. Current 1RM was 150 from about 1 yr ago but only recently have gotten back into practicing the Oly lifts with any kind of regularity.

First time doing Fran as Rx'd. Actually kipped my pull-ups and got 12 in the first round! Happy with these too as I hardly ever do kipping pull-ups. Last round wasn't kipped though as I was pretty much smoked by that point. Even got "Fran-lung".

130407 CrossFit Open 13.5

Buy in:
3 min Airdyne
Burgener warm-up w/ 65#
4 rounds of:
3 Thrusters (100#)
2 pull-ups

Metcon:
CrossFit Open 13.5
4 minute AMRAP of:
15 Thrusters (100#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
Score: 58 reps

Cash out:
15-12-9
Power Snatch @ 100#
GHD Sit-ups
Time: 7:07