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Wednesday June 1st, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”June 1, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 4 reps @ 70%

Rest 2 minutes between sets.

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METCON:

Five rounds of:

8 Handstand Push-ups (Sub :40 second hold or handstand walk)

10 Pistol Squats

12 Box Jumps

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ACCESSORY:

800 Meter Sand Bag Carry[/vc_column_text][/vc_column][/vc_row]

Monday March 21, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 21, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Back Squat – 5×5 @ 80-85% across

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METCON:

8 Rounds “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air squats)

800m Run

8 Rounds “Mary” with KettleBell

(5 HSPUs, 10 Pistols (alt), 15 KBs 53/35#)

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Thursday August 3rd, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 3, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

800 Meter Run 

50 Meter High Knees

50 Meter Butt Kicks

50m Broad Jumps

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STRENGTH:

5X5 Weighted Pull-ups and Dips

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METCON:

Three rounds for time of:

50 Mountain Climbers (2 ct)

40 Air Squats

30 (DB) Sit ups

20 Lunges (total)

10 Strict Pull ups

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*CrossFit Endurance Workout*

3 Miles at a moderate pace[/vc_column_text][/vc_column][/vc_row]

Friday April 15th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”April 15, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

A. Build to a today’s heaviest set, rest as needed

Hang Snatch + Snatch + Overhead Squat

Rest as needed

B.Strict Overhead Press

5 reps @ 50%

5 reps @ 60%

5 reps @ 70%

3X3 reps @ 85-90%

10 reps @ 65-70%

Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

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METCON:

Complete as many rounds as possible in 6 minutes:

10 Burpee Box Jump-Overs (24″/20″)

15 Handstand Push-Ups (Strict if able)

20 Toes-to-Bar

25 Wall Ball Shots (30/20 lbs)

30 Double-Unders

Rest 4 minutes, and then repeat one more time.

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Thursday September 8, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 8, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARM-UP

20 Back Leg Swings on right leg – only moving back, not forward

20 Back Leg Swings on left leg

20 Side Leg Swings on right leg – not across body, just out to the side

20 Side Leg Swings on left leg

20 Front Leg Swings on right leg

20 Front Leg Swings on left leg

10 Sit Up to Pike – feet forward together, belly to legs

10 Sit Up to Pancake – legs/feet out away from each other, belly to floor

10 Bridge Ups – use feet elevated and arms beside body rather than over the shoulders to scale movement

[/vc_column_text][vc_column_text delay=”0″]STRENGTH

RX: Deadlift 5X5 building

*last 3 sets should be higher than met-con weight or roughly 80%

*3 min rest between sets.  Take that time to stretch out shoulders.

FITNESS: * Build to met-con weight and perform 15 reps with it. Make any weight adjustments after this is 15 reps is a struggle.[/vc_column_text][vc_column_text delay=”0″]METCON

As many reps as possible in 5 minutes:

60 Deadlifts (40 DL) (RX: 275/185) (RX+275/195lbs)

Max reps: (10 jumping pull-ups+10dips) (RX: Strict pull-ups) (RX+ Muscle ups)

As many reps as possible in 5 minutes:

50 Hip extensions (Hold a 25/15 plate)

Max reps Muscle ups in remaining time

NOTE: Goal is to get some muscle ups each time. If you are unable to hit at least 20 reps unbroken at the prescribed weight, lower it so you can get to the rings. I wouldn’t recommend doing sets of 20, though. Small, quicker sets will be the way to go trying to get 15-20 reps done each minute. Hopefully each time you can get to the rings before the 4 minute mark, or even 3 minutes if you are hustling.

[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

Shoulder Stabilizing-4 Rounds

Reverse Tabata Isometric Pullup Holds

10 sec with Chin over Bar

20sec Rest

10sec Hanging on Bar

20sec Rest

4 Rounds

**time permitting: 15sec each of Plank/Supine Plank/Side Planks — Rest 30sec x 4[/vc_column_text][vc_column_text delay=”0″]MOBILITY

Hamstring + Latissimus Stretch[/vc_column_text][/vc_column][/vc_row]

Thursday May 12th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”May 12, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

What do you need to do to pass white, red, or black level?  DO IT!  Weakness?  Work on it![/vc_column_text][vc_column_text delay=”0″]

METCON:

Cash in: 100 Double Unders

800 m run

80 Sit-ups (anchor feet)

400 m  run

40 Sit-ups

200 m run

20 Sit-ups

Cash Out:100 Double Unders

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ACCESSORY:

Stretch and ABS

Whole group stretching, we will be holding stretches for a LONG TIME TODAY. This will take up a good portion of our class today.

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*CrossFit Endurance Workout*

Warmup:

800 Meter easy Jog then stretching drills – Total time 10 Minutes

Workout:

10 sets of 200 Meters @ 80-85% of your 200 meter split time.

Rest 3 minutes in between each 200m Meter Interval. All out sprints for each interval. Stay Consistent

Workout Compliments of CrossFit Invictus

Cooldown:

Jog 400 Easy and Stretch

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Saturday August 20th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 20, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

METCON:

“Navy Seal WOD”

Run 1 mile

5 Rounds

10 Burpees

20 Kettlebell Swings

30 Air Squats

Run 1 mile

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*CrossFit Endurance Workout*

We will be doing the class workout of the day then running 4 Miles.[/vc_column_text][/vc_column][/vc_row]

Monday May 2nd, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”May 2, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Strict Press

  1. 5, 5,6,6,6,10

B. (Optional: 3 position Snatch every 3 min for 15 min) The complex is one snatch starting from each of the following positions: high hang, mid. thigh, and below the knee

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METCON:

3 Rounds of

400 meter run

20 C2B Pullups

30 Wall balls

40 KB Swings

Rest 3 Minutes in between rounds

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*CrossFit Endurance Workout*

Run 2 miles at a moderate pace[/vc_column_text][/vc_column][/vc_row]

Monday September 5th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 5, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]MONDAY-LABOR DAY![/vc_column_text][vc_column_text delay=”0″]WARMUP

Running Drills+ shoulder mobility[/vc_column_text][vc_column_text delay=”0″]METCON

“NOLAN”

200 m sprint, 10 pull-ups, 20 push-ups, 30 sit-ups

400 m sprint, 10 pull-ups, 20 push-ups, 30 sit-ups

800 m run, 10 pull-ups, 20 push-ups, 30 sit-ups

1 mile run, 10 pull-ups, 20 push-ups, 30 sit-ups

800 m sprint, 10 pull-ups, 20 push-ups, 30 sit-ups

400 m sprint, 10 pull-ups, 20 push-ups, , 30 sit-ups

200 m sprint, 10 pull-ups, 20 push-ups, 30 sit-ups[/vc_column_text][vc_column_text delay=”0″]*CrossFit Endurance*

We will be joining the class for this great Hero Workout today![/vc_column_text][/vc_column][/vc_row]

Saturday May 28th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”May 28, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

METCON:

Complete 5 rounds of the following:

60 seconds of Rowing (for calories)

200 Meter Run

60 seconds of Burpees

200 Meter Run

60 seconds of Box Jumps (24″/20″)

200 Meter Run

60 lunges (KB goblet hold)

200 Meter Run

60 KB swings

200 Meter Run

Rest 60 seconds[/vc_column_text][/vc_column][/vc_row]