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

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