Oly & Skills Day Barbell warm-up Every 90sec for 15min (10sets) Clean & Jerk x 1 Sets 1-3 @ 70-75% Sets 4-6 @ 75-85% Sets 7-8 @ 85-95% Sets 9-10 @ 95-102% Strength: Front Squat Deload 5x 65%, 70%, 75% Skills: For quality, not for time, complete 3-4rds of: 3-5 Rope climb 10 Strict ring...Read More

Warm-up: 200m run, then 3rds of: 10 BB Good Morning, 45sec L-sit Skill: 15min Handstand walk practice WOD: 500m row then, 4rds 6 Deadlift (Rx 225/155, Rx+ 275/185) 8 Strict HSPU 12 Burpee pull-upRead More

Warm-up: 200m run, then 3rds of: 5 strict T2B @2111, 10 ring push-up Strength: 1a) Bulgarian split squat 4x 5 reps each leg (heavy) 1b) Weighted pull-up 4x 6-8 reps WOD: 800m run 30 walking lunges 30 Sit-up 800m run 30 walking lunges 30 Sit-up 800m runRead More

Warm-up: 200m run, then 3rds of: 6 Narrow grip BB OHS, 6 push-up to spiderman Strength: Strict Press Deload 5x 65%, 70%, 75% Three Wise Men Tribute “Jeremy” 4min AMRAP 5 Hang squat snatch (Elite 185/125, RX 135/95, Scaled 95/65) 10 Burpee over the bar Rest 2min “Ben” 4min AMRAP 10 Power clean (Elite 185/125,...Read More

Warm-up: 200m run, then 3rds of: 5 nose to wall squat @3311, 30sec HS hold, 10 split squat jumps Strength: Back Squat Deload 5x 65%, 70%, 75% WOD: 100 DU (2:1) 5 MU* 10 Plyo push up 15 Reverse burpee 25 Thruster (Rx 125/85, Rx +155/105) 15 Reverse burpee 10 Plyo push up 5 MU...Read More

Warm-up: 200m run, then 3rds of: 6 BB thrusters, 10 hollow rock Strength: Front Squat 6×75/80, 4×85, 3×90, 2×95, 6×75% WOD: EMOM x 9min 10 Wall Ball (20/14) ME burpee in remaining time each minute *score is total number of burpees after 9 roundsRead More

Mobility: 15min on shoulders Core: 5rds of 30sec L-sit, 30sec rest (on box or rings) WOD: EMOM x 25min  100m run  2 rope climb  30sec ME T2B  30sec ME DU  30sec ME Alternating single-arm Russian KBS (53/35) **score is total reps of T2B, DU, KBS at end of 5rdsRead More

Today’s WOD is a retest from Sept. 24th. We have a few members participating in the Lurong Paleo Challenge and this is their last week. They will actually be repeating 3 WODs to see their improvements, but this is the only one we will do as a group. So if you have been tracking your...Read More

Warm-up: 200m run, then 3rds of: 5 parallette pass thrus with push-up/dip, 10 BB overhead lunges Strength: 1a) Strict Press 6×75/80, 4×85, 3×90, 2×95, 6×75% 1b) Weighted narrow grip strict chin up x 5-6 reps WOD: 5rds 200m run 10 box jump (24/20) 10 ring dip (no more than red band or scale to box/parallette)...Read More

Warm-up: 200m run, then 3rds of: 5 nose to wall squat @ 3311, 5 strict T2B @ 2110 http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/ Strength: (Week 6 of 6 week cycle) Back Squat 6×75/80, 4×85, 3×90, 2×95, 6×75% WOD: 5min AMRAP 1 Snatch + 2 OHS @70% of 1RM snatch 10 Pull-up Rest 2min 5min AMRAP 1 Clean + 2...Read More