Costume contest! The winner will receive a t-shirt from our friends at Go All Day. Let’s see what you got! Warm-up: 200m run, then 3rds of: 5 nose to wall squat @3311, 6 push-up to spiderman, 7 Double KB/DB RDL (heavy) Strength: Front squat 6×70/75/80% 4×85% 3×90% 6×75% WOD: Buy-in- 30 Back Squat (135/95) (DO...Read More

Warm-up: 5rds of 30sec HS hold on wall/30sec rest (only heels touching the wall) Skills: EMOM x 12min a) Ring dip x 8-10reps (Scale to box or parallette. No more than a red band on rings) b) Rope climb x 3reps c) Alternating pistols x 12reps d) False grip ring pull-up x 5-6reps (scale to...Read More

Every 2min x 16min (8sets) High hang snatch + mid-hang snatch + OHS **Work up to75% of your high hang 1RM and do not go above it. Work on proper positions/technique and do not add weight if movement is not fluid. **Perform as one complex, holding onto the bar thru 3 movements. WOD: “Grace” 30...Read More

Warm-up: 200m run, then 3rds of: 5 BB thrusters, 8 strict T2B @ 2110 http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/ Strength: 1a) Strict Shoulder Press 6×70/75/80% 4×85% 3×90% 6×75% 1b) Single arm DB/KB row x 6 reps each arm AHAP WOD: 15min AMRAP 200m run 20 KBS (53/35) (RTG 70/53) 15 Pull-up (RTG C2B) 10 Burpee box jump (24/20) (RTG...Read More

Warm-up: 200m run, then 3rds of: 10 BB good mornings, 10 BB back rack step-ups, 10 hollow rocks Strength: Back squat 6×70/75/80% 4×85% 3×90% 6×75% WOD: 5min AMRAP 6 Deadlift (225/155) 7 HR Push-up 8 Air squat then immediately complete for time, 4rds 5 Front squat (135/95) 20 DURead More

Warm-up: 200m run, then 3rds of: 6 push-up to spiderman, 6 narrow grip BB OHS, 6 v-ups Strength: Front Squat 10×60%, 8×65%, 6×70/75/80%, 4×85% WOD: 500m row, then: 21-15-9 Thruster (Rx 95/65) (Rx+ 125/85) T2BRead More

Warm-up: 200m run, then 3rds each of: 30ft Partner wheelbarrow walk Skills: 15min to work on a GOAT (something you are not good at and typically AVOID) WOD: 2-person team. One person working at a time. 4rds of: 200m pinch plate carry (men 25’s, ladies 15’s) 400m run *each break/drop in pinch plate carry results...Read More

Oly Day A) Every 90sec x 15min (10sets) Power clean + Hang clean + Jerk (do not drop bar after the power clean, go straight into hang) B) Every 2min x 10min (5 sets) Clean Pull x 3 @ 100-105% http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98 C) 3rds not for time: 5 highest possible PVC hurdle hop (one hurdle over...Read More

Warm-up: 200m run then 3rds of: 30sec HS hold, 6 candlesticks, 10 OH plate step-ups (heavy) Strength: 1a) Shoulder Press 10×60%, 8×65%, 6×70/75/80%, 4×85% 1b) 5 sets of 3-5 Ring pull-ups (use false grip) WOD: Lurong Paleo Challenge WOD 7 7min AMRAP 6 HSPU 8 KBS 12 SDHPRead More

Warm-up: 200m run, then 3rds of: 5 ring push-up, 6 nose to wall squats, 7 hollow rock Strength: Back Squat 10×60%, 8×65%, 6×70/75/80%, 4×85% WOD: 3rds 5 OHS (115/75) 15 DU 3rds 5 Front squat (115/75) 10 Box jump (24/20) 3rds 10 Ball slam (25/15) 100m runRead More