| 11/08/2018 |
Cindy |
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats |
16 rounds 08 reps
Performed as RX |
| 09/23/2017 |
Invictus 170922 |
A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)
Rest 2 minutes, and then...
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24/20) |
83 reps
Performed as RX |
| 09/23/2017 |
Invictus 170923 |
A.
Foam roller exercises
3 x 15 ghd
3 x 15 ghd curls
In teams of two complete three rounds each of:
500 Meter Row
(rest station)
15 thrusters (45/(35)
(rest station)
15 Pull-Ups
(rest station)
Teammates will attack this in a pipeline fashion.
C.
3 x 15 pushups (24) |
21m 09s
Performed as RX |
| 07/29/2017 |
Invictus 170729 |
A.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats
Rest exactly 5 minutes, and then . . .
C.
In 5 minutes, complete the following:
Run 400 Meters
Row as many meters as possible.
Rest exactly 5 minutes, and then
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push ups
10 Hanging leg raise |
873 reps
Performed as RX |
| 07/06/2017 |
Invictus 170706 |
A.
3 x 20/20/20 GHD hold
3 x 10 back
B.
Three rounds for time of:
400 Meter Run
15 Curls
20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells
PT exercises |
13m 20s
Performed as RX |
| 03/28/2017 |
Invictus 170325 |
A.
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each - 225/155 lbs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
B.
3 x 7 BP
3 x 10 bar leg raises. |
11m 52s
Workout Scaled |
| 02/09/2017 |
Invictus 170209 |
A.
3 x 10 chin ups
3 x 15 GHD
B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell
6,5,4,3,2,1 incline bench increases weight decreasing reps |
14m 51s
Performed as RX |
| 01/15/2017 |
Invictus 170113 |
A
3 x 10 hang leg raise is straps
3 x 25 decline push ups
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)
C.
10,9,8.7.6.5.4.3.2.1 of incline BP |
2 rounds 37 reps
Performed as RX |
| 01/06/2017 |
Invictus 170106 |
A.
3 x 10 HSPU
3 x 15 GHD
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
C.
5 x 5 BW BP |
3 rounds 0 reps
Workout Scaled |
| 01/03/2017 |
Invictus 170103 |
A.
3 x 10 GHD
B.
"Jackie"
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
C.
4 x 8 @185 decline bench press |
11m 18s
Performed as RX |
| 01/02/2017 |
Invictus 170102 |
A.
3 x 10 leg raise
3x 3 rope climb
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar |
5 rounds 10 reps
Performed as RX |
| 12/27/2016 |
Invictus 161227 |
A.
3 x 20/20/20 GHD hold
3 x 20 incline push ups
B.
Complete as many rounds and reps as possible in 10 minutes of:
7 Thrusters (115/75 lbs)
14 Kettlebell Swings (24/16 kg)
7 Chest-to-Bar Pull-Ups |
4 rounds 5 reps
Performed as RX |
| 12/14/2016 |
Invictus 161214 |
A.
3 x 20/20/20 GHD hold
3 x 10 HSPU
B.
Incline bench
10/8/6/4/2
C.
Five rounds for time of:
15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs) |
11m 34s
Workout Scaled |
| 12/10/2016 |
Invictus 161210 |
A.
3 x 20/20/20 GHD hold
3 x 25 HRPU
B. In teams of two, compete "Reps for Rescue":
400m Run
100 Wall Ball
100 Pull-Ups
100 Hang Power Cleans (95/65)
100 Burpees
*Teammates partition reps as needed but perform the 400m run together. |
24m 06s
Workout Scaled |
| 12/06/2016 |
Invictus 161205 |
A.
3 x 10 GHD
3 x 10 weighted pullups
B.
For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups |
11m 59s
Performed as RX |
| 11/28/2016 |
Invictus 161128 |
A.
3 x 10 HSPU
3 x 15/30/15 l sit hold
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 push ups |
4 rounds 19 reps
Workout Scaled |
| 11/24/2016 |
Invictus 161122 |
A.
3 x 20/20/20 GHD hold
3 x 10 ring dips
B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
C.
10,8,6,4,2 BP |
15m 33s
Workout Scaled |
| 11/21/2016 |
Invictus 161121 |
A.
3 x 10 HSPU
3 x 10 GHD
B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters |
0m 01s
Performed as RX |
| 11/08/2016 |
In |
A.
Complete rounds of 21, 15 and 9 reps for time of:
Bench press (155)
Kettle-bell Swings (32/24 kg)
Strict Push-Ups
Pull-Ups
B.
3 x 10 GHD |
11m 05s
Performed as RX |
| 10/09/2016 |
Invictus 161004 |
A.
3 x 15 GHD
3 x 10 HSPU
B.
12 min
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24/20)
10 Pull-Ups
Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)
|
182 reps
Performed as RX |
| 10/03/2016 |
Invictus 161003 |
A.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings 2 pood
10 Wall Ball Shots (20/14 lbs)
B.
3 x 10 BP
3 x 10 HSPU
3 x 10 GHD |
5 rounds 12 reps
Performed as RX |
| 09/29/2016 |
Invictus 160927 |
A.
3 x 20/20/0 GHD hold
3 x 10 strict pull ups
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar |
4 rounds 17 reps
Performed as RX |
| 09/26/2016 |
Invictus 160923 |
A.
3 x 20 HRPU
3 x 10 GHD
B.
5 rounds for time of:
Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups |
14m 15s
Workout Scaled |
| 09/20/2016 |
Invictus 160920 |
A.
3 x 10 SPU
3 x 1:00 planks
B.
8,6,4,2,4,6 BP
C
Five rounds for time of:
Run 400 Meters
10 Toes to Bar
20 Push-Ups |
18m 48s
Performed as RX |
| 09/05/2016 |
Invictus 160905 |
A.
3 x 1:00 weight vest planks
3 x 10 weighted pull ups
B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
C.
Bench press
10-6-4-2 |
16m 00s
Performed as RX |
| 08/31/2016 |
Invictus 160818 |
A.
For time:
Row 1000 Meters
followed immediately by...
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
Time cap = 15 minutes
B.
3 x 10 GHD
3 x 20 HRPU
|
15m 57s
Performed as RX |
| 08/28/2016 |
Invictus 160826 |
A.
3 x 10 HSPU
3 x 20/20/20 GHD hold
B.
For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run |
18m 22s
Workout Scaled |
| 08/22/2016 |
Invictus 160822 |
A.
3 x 10 GHD
3 x 10 ring dip
B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
C.
3 x 15 incline push ups. |
12m 01s
Workout Scaled |
| 07/21/2016 |
Invictus 160721 |
A.
3 x 1:00 planks
3 x 1:00 HS hold, wall
B.
Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
C.
7 x 3 incline BP |
21m 34s
Performed as RX |
| 07/20/2016 |
Invictus 160720 |
A.
3 x 10 GHD
3 x 10 HSPU
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
C.
7 x 3 BP |
19m 04s
Performed as RX |
| 07/16/2016 |
Invictus 160714 |
A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
B.
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
C. 10,9,8,7,,,,,,,3,2,1 BP |
11m 50s
Performed as RX |
| 07/13/2016 |
Invictus 160713 |
A.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups |
5 rounds 13 reps
Performed as RX |
| 05/28/2016 |
Invictus 160528 |
A.
3 x 10 ring dip
3 x 10 GHD
B.
for time:
Run 800 Meters
50 Strict Pull-Ups
25 Push Presses 75
50 Lunges
25 Push Presses 75
25 Strict Pull-Ups
Run 800 Meters |
17m 30s
Workout Scaled |
| 05/24/2016 |
Invictus 160524 |
A.
3 x 25 push ups
3 x:15/:15:15 parallette L sit holds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 hang power cleans
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings |
1 rounds 41 reps
Performed as RX |
| 05/02/2016 |
Invictus 160502 |
A.
Row 500
5 Hang Power Cleans
10 abmat sit ups
15 Hand-Release Push-Ups
5 HSPU
|
13m 58s
Performed as RX |
| 04/30/2016 |
Invictus 160430 |
A.
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds
B.
3 x 5 WSPU
3 x 20/20/20 GHD hold |
173 reps
Performed as RX |
| 04/29/2016 |
Invictus 160429 |
A.
3 x 10 DKBPU
3 x 10 GHD sit up
B.
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell |
14m 20s
Workout Scaled |
| 04/25/2016 |
Invictus 160425 |
A.
3 x 6 deficeit HSPU
3 x 20/20/20 GHD hold
B.
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 Meter Run
C.
4 x 5 OHS |
7m 10s
Performed as RX |
| 04/09/2016 |
Christine |
A.
4 x 1:00 Plank
3 x 10 Weighted pull up
B.
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps
C. 10,9,8,7.....2,1 of BP |
14m 19s
Performed as RX |
| 03/31/2016 |
Invictus 160331 |
A.
3 x 1:00 planks
3 x 10 ring dip
B.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double unders
C.
5 x 2 BP |
13m 09s
Workout Scaled |
| 03/17/2016 |
Invictus 160317 |
A.
3 x 10 GHD
3 x 10 bar dips
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies - perform 10 strict)
15 Kettlebell Swings (32/24 kg) |
2 rounds 604 reps
Performed as RX |
| 03/14/2016 |
Invictus 160314 |
A.
3 x 10 strict pull up
3 x 20/20/20 GHD hold
B.
10 min to est 3rm BP
C.
For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups |
12m 10s
Performed as RX |
| 02/14/2016 |
Invictus 160210 |
A.
3 x 10 HSPU
3 x 1:00 GHD hold 10 on 10 off
3 x 10 BP
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups |
2 rounds 11 reps
Workout Scaled |
| 01/27/2016 |
Invictus 160125 |
A.
3 x 1:00 HS hold work
3 x 1:00 parrallette L sit holds
B.
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders
|
1 rounds 40 reps
Performed as RX |
| 01/22/2016 |
Invictus 160122 |
A.
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes
B.
Three rounds for time of:
10 strict pullmups
10 Strict Handstand Push-Ups
15 Alternating Front Racked Lunges (135/95 lbs)
C.
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds |
11m 35s
Workout Scaled |
| 01/21/2016 |
Invictus 160120 |
A.
3 x 1:00 GHD horizontal hold (20,20,20)
3 x 1:00 bar MU
B.
12min AMRAP
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg) |
6 rounds 11 reps
Workout Scaled |
| 01/19/2016 |
Invictus 160119 |
A.
3 x 1:00 DU
E x 1:00 planks, f,s,s
B.
For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
1000 meter row
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees |
14m 54s
Workout Scaled |
| 01/15/2016 |
Invictus 160115 |
A.
3x 1:00 HS walk
3 x 1:00 plank
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
...
C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110 |
65 reps
Performed as RX |
| 01/14/2016 |
Invictus 160115 |
A.
3 x 1:00 HS walk
3 x 1:00 plank
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
...
|
65 reps
Performed as RX |
| 01/02/2016 |
Invictus 160101 |
A.
3 x 1:00 HS Hold work
3 x1:00 hollow hold
B.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 meter run |
22m 10s
Workout Scaled |
| 12/14/2015 |
Invictus 151214 |
A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps
10 GHD
B.
10,9,8....3,2,1 of BP
C.
Three rounds for time of:
20 Kettlebel Swings (24/16 kg)
15 Pull-Ups
400 Meter Run |
10m 47s
Performed as RX |
| 12/11/2015 |
Invictus 151210 |
A.
3 x 10 strict pull ups
3 x 1:00 hollow holds
B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead |
14m 28s
Workout Scaled |
| 12/10/2015 |
Invictus 151209 |
A.
3 x 5 HSPU
3 x 25 weighted a mat sit up
B.
Three sets of:
Against a 3-minute running clock, complete
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
Rest 2 minutes between sets. |
14 reps
Performed as RX |
| 12/08/2015 |
Invictus 151208 |
A.
3 x 1:00 DU work
3x 1:00 plank(right,left,center)
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups |
7m 26s
Performed as RX |
| 12/01/2015 |
Invictus 151201 |
A.
3 x 1:00 HS Hold work
3 x 15 GHD
B.
"Sage at 20"
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell |
2 rounds 39 reps
Workout Scaled |
| 11/25/2015 |
Invictus 151125 |
A.
3 x10 GHD
3 x ME weighted pullup
B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs) |
13m 08s
Workout Scaled |
| 11/24/2015 |
Invictus 151124 |
A.
3 x 25 abmat sit ups
3 x 5 hspu
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Pull-Ups
50 Double-Unders
C. 5 x 3 BP @ 185 |
2 rounds 05 reps
Performed as RX |
| 11/20/2015 |
Invictus 151117 |
A.
3 x 10 GHD
3 xx1:00 HS walk
B.
.10,9,8,7......2,1 BP @135
C.
7 RFT
5 Deadlift*
5 Chest to Bar Pull-Ups
*Load with approximately 65-70% of todays heavy triple from part A. |
06m 05s
Performed as RX |
| 11/12/2015 |
Invictus 151112 |
A.
3x 10 GHD sit ups
3 x 1:00 fly work
B.
5 x 3 OHS
C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then...
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups |
86 reps
Performed as RX |
| 11/11/2015 |
Invictus 151111 |
3 x 1:00 DU
3 x 25 abmat situps
"Jeremy"
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then...
"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
Rest 2 minutes, and then...
"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24"/20"; Scaled 24"/20" Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled 14/8 lbs) |
127 reps
Workout Scaled |
| 11/01/2015 |
Invictus 151031 |
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times. |
333 reps
Performed as RX |
| 10/21/2015 |
Invictus 151021 |
A.
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs) |
15 rounds 0 reps
Performed as RX |
| 10/07/2015 |
Invictus 151006 |
A.
3 x 1:00 parrallette l sit hold
3 x 1:00 hspu
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups |
2 rounds 5 reps
Workout Scaled |
| 10/05/2015 |
Invictus 151002 |
A.
3 x 1:00 HS walk
3 x 10 GHD
B.
5 x 5 OHS
C.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups |
12m 57s
Workout Scaled |
| 09/30/2015 |
Invictus 150930 |
A.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters |
12m 36s
Performed as RX |
| 09/25/2015 |
Invictus 150925 |
A.
3 x 1:00 HS Hold
3 x 1:00 plank
B.
For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run |
22m 00s
Performed as RX |
| 09/04/2015 |
Invictus 150903 |
A.
Three sets of:
ME strict HSPU
10 BP
B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders |
10m 11s
Workout Scaled |
| 09/04/2015 |
Invictus 150904 |
A.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks
Tabata HSPU
Rest 60 secs
Tabata pullups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each Tabata movement, and rest 60 seconds before moving on to the next movement.
|
23 reps
Performed as RX |
| 09/03/2015 |
Invictus 150901 |
A.
3 x 10 ring dip
3 x 10 GHD
B.
10 min of D L work
C.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees |
12m 36s
Workout Scaled |
| 08/31/2015 |
Christine |
A.
3 x 1:00 HS Hold work
3 x 10 GHD
B.
10 MINS OF BP WORK
C.
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps |
17m 43s
Performed as RX |
| 08/26/2015 |
Invictus 150826 |
A.3 x 1:00 hs hold
3 x 15 k2e
B.
10 min DL. Progress to 90% of 1 RM
C.
complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring dips |
2 rounds 250 reps
Performed as RX |
| 08/25/2015 |
Invictus 150821 |
A. 10,8,6,4,2 bench press at 135
B.
3 x 5 parrallette hspu
3 x 10 ghd sit ups
C.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 - Row 200/150 Meters
Minute 2 - 15 Kettlebell Swings (32/24 kg)
Minute 3 - 10 Thrusters (95/65 lbs)
Minute 4 - 12 Chest-to-Bar Pull-Ups |
12m 00s
Workout Scaled |
| 07/30/2015 |
Invictus 150730 |
A.
3 x 15 ring dips
3 x k2e
B.
For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 do not go heavier than that. |
15m 17s
Performed as RX |
| 07/28/2015 |
Invictus 150725 |
A.
3 x me strict hspu
3 x 15 med ball abmat sit ups
B.
10 min to eat 1 RM squat snatch
C.
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets. |
226 reps
Performed as RX |
| 07/22/2015 |
Invictus 150721 |
A.
3 x 15 ghd
3 x 1:00 hs hold
B.
10 min to est 1 RM strict press
C.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example - Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc...up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over - i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.) |
02 rounds 8 reps
Performed as RX |
| 07/20/2015 |
Invictus 150720 |
A.
6 rounds of:
ME Weighted Pull-Up, 45 pd vest
ME ring dips
1:00 plank
B.
6 x 3 bench press at 185
C.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
|
67 reps
Performed as RX |
| 07/16/2015 |
Invictus 150714 |
A.
3 x 10 ring dips
3 x 15 ghd
B.
5 x 3 SDHP
C.
Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press) |
20m 02s
Workout Scaled |
| 07/02/2015 |
Invictus 150702 |
A.
3 x 1:00HS hold
3 x 15 ghd
B.
Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, youll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground - work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.
C.
Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power clean x 10 reps
24/20 Box Jump Overs x 20 reps
Run 400 Meters |
18m 30s
Workout Scaled |
| 06/30/2015 |
Invictus 150630 |
A.
3 x 10 deficet hspu
3 x 10 ttb
B.
5 x 3 bench press
C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run
C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed |
2 rounds 2 reps
Workout Scaled |
| 06/26/2015 |
Invictus 150626 |
A.
3 x 1:00 hs walk
3 x 15 the
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Alternating Overhead Reverse Lunges (135/95 lbs)
12 Ring Dips |
3 rounds 0 reps
Workout Scaled |
| 06/25/2015 |
Invictus 150625 |
A.3 x 10 hspu
3 x 20 Abmat situp
5 x 3 jerk- two, left, right
Every 5 minutes, for 25 minutes (5 sets) of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Note times for each set, and add them for total working time.
|
17m 01s
Performed as RX |
| 06/19/2015 |
Invictus 150619 |
A.
3 x me hs hold for 1 min
3 x 1:00 Parrallette
, l sit hold
B.
3 x 10 bench press
C.
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar |
09m 45s
Performed as RX |
| 06/13/2015 |
Invictus 150613 |
3 x 10 ghd
3 x 10 ring dips
Four sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Jumping Squats (75/55 lbs)
60 seconds of Strict Pull-Ups (any grip)
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds |
223 reps
Performed as RX |
| 05/27/2015 |
Invictus 150527 |
A.
3 x 10 ring dips
3 x 10 the
B.
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.
C. .
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
If you dont have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set. |
3 rounds 1 reps
Performed as RX |
| 05/26/2015 |
Invictus 150526 |
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders |
12m 18s
Workout Scaled |
| 05/21/2015 |
Invictus 150518 |
A.
3 x 10 ring dip
3 x 10 ghd sit up
B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%
C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders |
2 rounds 6 reps
Performed as RX |
| 05/17/2015 |
Invictus 150512 |
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
|
45 reps
Performed as RX |
| 05/14/2015 |
Invictus 150514 |
For time:
Run 400
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders
Run 400 |
19m 24s
Performed as RX |
| 05/03/2015 |
Invictus 150502 |
A. 3 x 1:00 me hspu
B. 3 x 1:00 plank
C. EMOM for 10 mind
1 hang clean and 1 clean
D. Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds |
166 reps
Performed as RX |
| 05/02/2015 |
Invictus 150501 |
A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
B.
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell |
10m 43s
Workout Scaled |
| 04/21/2015 |
Invictus 150421 |
A.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds
B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 30 seconds of Toes to Bar
Minute 2 30 seconds of Row for Calories
Minute 3 30 seconds of Ring Dips
|
90 reps
Workout Scaled |
| 04/20/2015 |
Invictus 150418 |
A. 3 x 1:00 double under work
3 x 1:00 planks
B. 15:00 to establish 1RM bench,press
C. Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)
Rest 4 minutes, and when the clock reaches 10:00 complete the following...
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following...
Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups |
1956 reps
Performed as RX |
| 04/17/2015 |
Invictus 150416 |
Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185 lbs)
20 Ring Dips |
15m 21s
Workout Scaled |
| 04/14/2015 |
Invictus 150414 |
A.
3 x 1:00 bfly pull ups
3x1:00 parallete l sits. 10 20 10
B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule. |
4m 06s
Workout Scaled |
| 04/13/2015 |
Invictus 150413 |
B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders |
5 rounds 9 reps
Performed as RX |
| 04/09/2015 |
Invictus 150408 |
A.
3 x 10 Hspu
3 x 25 abmat sit up
B.
Front Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 4 reps @ 75%
*Set 3 - 3 reps @ 80%
*Set 4 - 2 reps @ 85%
*Set 5 - 1 rep @ 90%
*Set 6 - 3 reps @ 85%
*Set 7 - 5 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs - take weight from the floor)
30 Pull-Ups
Run 800 Meters |
21m 20s
Workout Scaled |
| 04/08/2015 |
Invictus 150407 |
A.
3 x 1:00 HS walk
3 x 15 GHD
B. EMOM for 10 mins, full snatch
C.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24"/20")
9 Push Presses (135/95 lbs)
9 Ring Dips |
2 rounds 10 reps
Performed as RX |
| 04/06/2015 |
Invictus 150406 |
A.
3 x 1:00 butterfly work
3 x :50, l sit hold, 10 sec work, 10 rest, 10 work, 10rest, 10 sec work
B. Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean
Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
B.
For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders |
14m 17s
Workout Scaled |
| 04/03/2015 |
Invictus 150403 |
A.
3 x 15 ring dups
3 x 1:00 planks
B.
5 x 5 BW bench press
C.
"Christine"
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20") |
13m 52s
Performed as RX |
| 04/02/2015 |
Invictus 150402 |
A.
3 x 10 Hspu
3 x 10 the
Followed immediately by...
B.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders |
12m 40s
Performed as RX |
| 04/01/2015 |
Invictus 150330 |
A.
Every 2 minutes, for 14 minutes (7 sets):
High Hang Snatch + Hang Snatch
Build over the course of the 7 sets to something heavy for today.
B. 3 x 15 Hspu
3 x 15 ghd
C.
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders |
11m 58s
Workout Scaled |
| 03/27/2015 |
Linda |
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
BW-175
Do-260
BP-175
Clean-135 |
27m 23s
Performed as RX |
| 03/26/2015 |
Invictus 150326 |
5 RFT
Run 800 Meters
12 Chest-to-Bar Pull-Up
12 Strict Handstand Push-Ups
A. 3 x 10 ring dips
B. 3 x 10 sec l,sit hold, 20 sec rest, 10 sec hold, 20 sec rest
5 x 3 push press
|
32m 12s
Performed as RX |
| 03/24/2015 |
Invictus 150324 |
A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters |
11m 18s
Performed as RX |
| 03/22/2015 |
Invictus 150321, single person |
complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs from the ground)
followed immediately by...
complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs) |
34m 37s
Workout Scaled |
| 03/19/2015 |
Invictus 150319 |
A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you dont have a rope, work on achieving 12 perfect L-Pull-U...or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you dont have handstand walks yet)
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies - perform 10 strict)
15 Kettlebell Swings (32/24 kg) |
2 rounds 608 reps
Performed as RX |
| 03/18/2015 |
Invictus 150318 |
A.
Take 15 minutes to build to todays heavy Clean & Jerk
B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.
|
11m 00s
Performed as RX |
| 03/17/2015 |
Invictus 150317 |
B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65) |
2 rounds 80 reps
Performed as RX |
| 03/16/2015 |
Invictus 150314 |
As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)
|
11 rounds 125 reps
Performed as RX |
| 02/12/2015 |
operation red wing |
5 x 1 full c and j
A. 3 x 10 ring dips
B. 3 x 10 ttb
1 round of Operation red wing
3 barbell complex(6 of: bar row,power clean,front squat,push press, and pushups)
Run 800
8 barbell Burpee
Run 800
8 thrusters
Run 800 |
26m 33s
Performed as RX |
| 01/24/2014 |
Cindy |
7 x 1 clean and jerk at 80%
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats |
17 rounds 1 reps
Performed as RX |
| 10/27/2013 |
CrossFit Baseline |
For time:
500m row
40 squats
30 situps
20 pushups
10 pullups |
4m 40s
Performed as RX |
| 10/14/2013 |
Cindy |
BBG
15 minutes to establish a 1RM Hang Snatch (top of knee).
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats |
17 rounds 1 reps
Performed as RX |
| 05/01/2013 |
139429 outlaw cf conditioning |
30 Push Press 135/95#
30 Over-the-Box Jumps 30/26 (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4 to Ab-Mat)
|
18m 14s
Workout Scaled |
| 03/04/2013 |
Sprint row |
8 RFT
Row 250 m
Rest one minute |
9999m 00s
Performed as RX |
| 01/09/2013 |
Cindy |
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats |
14 rounds 5 reps
Performed as RX |
| 08/08/2012 |
Tabata Something Else |
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments. |
290 reps
Performed as RX |
| 07/13/2012 |
Linda |
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time. |
34m 27s
Workout Scaled |
| 06/12/2012 |
Cindy |
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats |
14 rounds 0 reps
Performed as RX |
| 01/07/2012 |
Cindy |
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats |
16 rounds 3 reps
Performed as RX |
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