150823 OBX

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

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

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

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

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

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

150408 Invictus

Warm up:
5:00 DROMS

A: Back Squat E2MOM for 16 (8 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)
2 x 90% (205)
1 x 90% (205)

B: 3 rounds for time:
Row 500 (2:00 Airdyne)
10 Hang Squat Cleans (105)
10 Front Rack Lunges (105)
Time: 16:40

C: Spartan 30/30
1:47

150407 Invictus

Warm up:
5 min DROMs
10 wall slides
Burgener warm up

A: E2MOM for 20 min (10 sets)
Snatch (65-85-95-105-115-125-130-130-130-130)

B: For time:
5 Power snatch (105#)
10 box jump over
10 Power snatch (100#)
20 box jump over
15 Power snatch (95#)
30 box jump over
Time: 11:22

C: Spartan Burpees 30/30
Time: 1:48

150406 Invictus

Warm up:
5min DROMs
Band Crossovers (3-positions) 2 x 10

A: E2M for 18 min
-3 roll to candlestick + 3 MU progressions (low rings, feet on floor)
-20 shoulder taps
-:45 sec of L-sit holds

B: 25 min AMRAP
In 3 min:
-5 Burpee TTB
-400m run
-ME chinups

Scores: 1: 4, 2: 4, 3: 2, 4: 3, 5: 3

C: Spartan 30/30 (30 days of 30 burpees)
Time: 1:54

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

150402 Yoga

Yoga 25 min

30 Burpees in 2:04

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

150324 Invictus

Warm up:
5 min DROMs
3 x 8 box jumps

A: E2MOM 4 10
Back Squat
5 x 120
5 x 140
3 x 160
2 x 180
2 x 205

Then E2M4 4
Squat 5 x 200

B: 2 sets of:
3 min AMRAP
10 GTO (95)
10 Overhead squats (95)
10 Burpees
Rest 3 min
Scores:
1: 10-10-9
2: 10-10-10-2

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

150115 Invictus

Warm up:
5 min DROMs

Conditioning:
30 min AMRAP w/ 1:1 rest
12 Squat cleans (105#)
31 Double unders
14 Burpees
Score: 4 rounds + 12 SC

150108 Invictus

Warm up:
5 min DROMs

In teams of two, alternating rounds, complete as many rounds and reps as possible in 4 minutes of:
4 Power Cleans 135/95 (115#)
4 Burpees over the barbell

Rest 2 minutes

In teams of two, alternating every 5 reps, complete as many reps as possible in 4 minutes of:
Burpee pull-ups

Rest 2 minutes

In teams of two, alternating rounds, complete as many rounds and reps as possible in 4 minutes of:
6 Wall ball shots
6 Burpees

Did this by myself. Used 1:1 work:rest.

Score: 1=4 rounds + 2 PC, 2= 4 rounds + 2 PU, 3=4 rounds + 4 wall balls

150106 Invictus' 12 Days of Christmas

Warm up:

5 min DROMs

For time:

25 Double unders

2 Power cleans 135/95 (95)

3 Ring dips

4 DB ground to overhead 45/30 (35# KB)

5 Burpees

6 TTB

7 Push-ups

8 Box jumps

9 KB swings (55#)

10 Pull-ups (ring rows)

11 Front squats 135/95 (95#)

12 Shoulder to overhead 135/95 (95#)

Time: 49:00

141219 Aspiring Champions

Warm up: 
5 min DROMs
5 min jump rope

Conditioning:
Run 3 laps
50 50# KB swings
Run 3 laps
50 Wall balls
Run 3 laps
50 lunges
Run 3 laps
50 burpees
Run 3 laps
50 sit-ups
Time: 27:34