| 05/31/2024 |
|
5 rounds of:
Row, 500 m
15 Overhead Squats, 95 lbs |
15m 57s
Performed as RX |
| 05/17/2024 |
|
20:00 AMRAP:
Row, 500 m
L-Sit, 20 secs
8 Push Press, 115 lbs |
5 rounds 400 reps
Performed as RX |
| 04/24/2024 |
|
In a team of 3, row 9000m in the following format for time:
Partner 1: Row 500m
Partner 2: 12 burpees
Partner 3: Rest |
34m 35s
Performed as RX |
| 01/05/2024 |
|
3 rounds of:
Assault Bike, 1200 m
Row, 500 m
Run, 400 m |
3 rounds 0 reps
Performed as RX |
| 12/01/2023 |
|
20:00 AMRAP:
Row, 500 m
5 Bench Press, 205 lbs |
4 rounds 500 reps
Performed as RX |
| 06/01/2023 |
|
5 rounds as a 3 person team of:
1- Row 500 m
2- Run 200 m and 12 Pull-ups
3- Rest |
29m 02s
Performed as RX |
| 01/03/2023 |
|
3 rounds of:
Row, 500 m
21 Back Extensions
21 Box Jumps, 20 in |
11m 10s
Performed as RX |
| 12/29/2022 |
|
Run, 400 m
Run, 400 m
Row, 500 m
Row, 500 m
Assault Bike, 1200 m
Assault Bike, 1200 m |
1 rounds 0 reps
Performed as RX |
| 12/16/2022 |
|
Row, 1000 m
Assault Bike, 2000 m
Row, 500 m
Assault Bike, 1000 m |
11m 27s
Performed as RX |
| 09/09/2022 |
|
5 person team, all working at the same time in stations. Rotate when all are finished.
3 rounds for time:
1- Run 400m
2- 30 hollow rocks
3- assault bike 1200m
4- 40 wall ball shots
5- row 500m |
35m 51s
Performed as RX |
| 06/30/2022 |
|
With a partner 3 rounds each of:
Dumbbell Farmers Carry, 50 lbs, 100 m
10 Back Squats, 205 lbs
Row, 500 m / 1200m assault bike |
22m 42s
Performed as RX |
| 05/26/2022 |
|
20:00 AMRAP as a 4 person team, each at a different station:
Run, 400 m
Row, 500 m
20 Assault Bike Calories
12 Pull-ups
Rotate when everyone is done. |
2 rounds 12 reps
Performed as RX |
| 05/18/2022 |
|
3 rounds, each round for time, of:
Row, 500 m
Run, 400 m
Resting 4 mins between each round. |
10m 35s
Performed as RX |
| 01/13/2022 |
|
3 rounds of:
Row, 500 m
21 Burpees
Run, 400 m |
16m 19s
Performed as RX |
| 01/06/2022 |
|
4 rounds of:
Row, 500 m
12 Back Squats, 55% 1RM
12 Box Jumps, 24 in
12 Ring Dips |
18m 50s
Performed as RX |
| 12/09/2021 |
|
5 rounds of:
Row, 500 m
3 Clean & Jerks, 70% 1RM | 170 lbs |
15m 03s
Performed as RX |
| 11/22/2021 |
|
20:00 AMRAP:
Row, 500 m
20 Burpees |
5 rounds 443 reps
Performed as RX |
| 02/25/2021 |
|
For time:
Row, 1000 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m |
16m 02s
Performed as RX |
| 03/18/2020 |
|
Row 500m |
01m 37s
Performed as RX |
| 08/19/2019 |
|
5 rounds, each for time:
Row 500 meters
Rest 2 minutes between rounds. |
9m 06s
Performed as RX |
| 06/29/2019 |
|
4 rounds for time of:
Row 500m
5 Power Cleans, 185# |
15m 37s
Performed as RX |
| 05/22/2019 |
|
A.
5 Rounds of:
1 Power Snatch + 3 Overhead Squats
B.
For time:
3 rounds of:
100 Double-unders
30 Toes-to-bar
Then...
1 round of:
Row 500m
30 Push-ups |
14m 08s
Performed as RX |
| 05/04/2019 |
|
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1-RM Bench Press - these should be heavy by set 3.
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups |
4m 32s
Workout Scaled |
| 03/09/2019 |
|
3 rounds for time of:
Row 500 meters
20 Lateral Burpees over the Rower
20 Chest-to-bar Pull-ups |
15m 52s
Performed as RX |
| 01/12/2019 |
|
For time:
Row 500m
15 Power Cleans, 155#
15 Toes-to-bar
Row 500m
15 Power Cleans, 155#
15 Toes-to-bar
Row 500m |
13m 07s
Performed as RX |
| 09/13/2018 |
|
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 Wall-Facing Handstand Marching x 20 reps
Interval 2 Wall Climb x 4 reps
Interval 3 Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 Ring Dips x 12 reps
B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets. |
94 reps
Performed as RX |
| 08/23/2018 |
|
For time:
Row 500m
Then...
5 rounds:
10 Kettlebell Swings, 32kg
15 Push-ups
Then...
Row 500m |
8m 47s
Performed as RX |
| 05/07/2018 |
Invictus 180505 |
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (75/55 lbs)
20 Pull-Ups
Teams get only one work station per exercise and one rest station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station. |
28m 04s
Performed as RX |
| 12/18/2017 |
|
For time:
Row 500m
50 Double-unders
50 Ab Mat Sit-ups
Row 400m
40 Double-unders
40 Ab Mat Sit-ups
Row 300m
30 Double-unders
30 Ab Mat Sit-ups
Row 200m
20 Double-unders
20 Ab Mat Sit-ups
Row 100m
10 Double-unders
10 Ab Mat Sit-ups |
15m 13s
Performed as RX |
| 11/29/2017 |
Invictus 171118 |
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns. |
16 rounds 0 reps
Performed as RX |
| 11/08/2017 |
Invictus 171006 |
A.
Take 15-20 minutes to build to todays 1-RM Push Press
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 Toes to Bar |
12m 37s
Performed as RX |
| 09/21/2017 |
Invictus 170920 |
Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets |
543 reps
Performed as RX |
| 09/14/2017 |
|
3 rounds for time of:
Row 500 meters
40 Push-ups
30 Pull-ups |
16m 04s
Performed as RX |
| 03/28/2017 |
|
5 rounds for time of:
Row 500 Meters
9 Toes-to-bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups |
19m 55s
Performed as RX |
| 03/08/2017 |
Invictus 170302 |
A.
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.
Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch
Rest 60 seconds, and then...
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24/20)
These should be high intensity, sprint sets.
|
9m 27s
Performed as RX |
| 02/22/2017 |
Invictus 170222 |
A.
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes
B.
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)
Rest 3 minutes, and perform a total of four sets; note reps achieved in each set. |
47 reps
Performed as RX |
| 01/23/2017 |
Invictus 170123 |
A.
Deadlift
*Set 1 - 50% x 8 reps
*Set 2 - 60% x 6 reps
*Set 3 - 70% x 4 reps
*Set 4 - 80% x 3 reps
*Set 5 - 80% x 3 reps
*Set 6 - 80% x 3 reps
Rest 3 minutes between sets.
B.
"Christine"
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20) |
10m 37s
Performed as RX |
| 01/10/2017 |
Invictus 170109 |
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 - 5 reps @ 55-65%
*Set 3 - 3 reps @ 65-75%
*Set 4 - 2 reps @ 75-80%
*Set 5 - 2 reps @ 80-85%
Immediately followed by...
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmers Carry (24/16 kg KBs)
50 Double-Unders
50-Foot Walking Lunges with KB Farmers Carry
Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges. |
21m 58s
Performed as RX |
| 08/29/2016 |
Invictus 160825 |
A.
Front Squat
* Set 1 - 50% of possible 1-RM x 5 reps
* Set 2 - 75% of possible 1-RM x 3 reps
* Set 3 - 85% of possible 1-RM x 1 rep
* Set 4 - 90-95% of possible 1-RM x 1 rep
* Set 5 - Test 1-RM
* Set 6 (optional) - Exceed Set 5 weight
B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets |
8m 19s
Workout Scaled |
| 07/21/2016 |
Invictus 160721 |
A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
B.
Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
You can also perform this with a partner, start with one on the erg, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer. |
13m 44s
Workout Scaled |
| 07/12/2016 |
|
With a partner for time:
Row 1,000m
50 Thrusters, 45#
30 Pull-Ups
Row 500m
25 Thrusters, 45#
15 Pull-Ups
Row 250m
15 Thrusters, 45#
5 Pull-Ups
Partners share one rower, barbell, and pull-up bar. Partner B starts as soon as Partner A gets off the rower. |
17m 55s
Performed as RX |
| 04/18/2016 |
Invictus 160418 |
A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean
B.
For time:
Row 500 Meters
When the clock reaches 4 minutes...
For time:
30 Dumbbell Man-Makers
Note two separate times - e.g., 1:34/4:20 (65 lb DBs) |
10m 55s
Performed as RX |
| 03/09/2016 |
Invictus 160309 |
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
Minutes 5-6, 11-12 & 17-18: Strict Toes to Bar x 5-8 reps @ 3111
B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible. |
14m 22s
Performed as RX |
| 12/03/2015 |
|
For time:
Row 500m
40 Pull-ups
Row 500m
40 Bench Press, 165#
Row 500m
40 Pull-ups |
16m 35s
Performed as RX |
| 09/24/2015 |
Invictus 150924 |
A.
Front Squat
* Set 1 - 50% of possible 1-RM x 5 reps
* Set 2 - 75% of possible 1-RM x 3 reps
* Set 3 - 85% of possible 1-RM x 1 rep
* Set 4 - 90-95% of possible 1-RM x 1 rep
* Set 5 - Test 1-RM
* Set 6 (optional) - Exceed Set 5 weight
B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets |
8m 20s
Performed as RX |
| 07/31/2015 |
Invictus 150731 |
In teams of three, complete five rounds each for time of:
Row 500 Meters
25 Goblet Squats or Double-Kettlebell Front Squats
5 Wall Climbs
Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds. |
34m 31s
Performed as RX |
| 04/20/2015 |
Invictus 150420 |
A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean
Goal is to use the same or more weight than was used on April 6, 2015.
B.
For time:
Row 500 Meters
When the clock reaches 4 minutes...
For time:
30 Dumbbell Man-Makers
Note two separate times - e.g., 1:34/4:20 (65 lb DBs) |
11m 38s
Performed as RX |
| 04/03/2015 |
Invictus 150403 |
A.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes
Build load over the course of the five sets.
B.
"Christine"
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20") |
9m 07s
Workout Scaled |
| 03/21/2015 |
Invictus 150321 |
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs from the ground)
followed immediately by...
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs) |
29m 48s
Workout Scaled |
| 11/18/2014 |
|
4 rounds for time:
Row 500m
20 Ring Dips |
12m 38s
Performed as RX |
| 09/22/2014 |
Outlaw 140915 |
BBG
5X1 Snatch from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed
BB Cycling/Midline
1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets.
1b) 3X60 second Weighted Plank Hold (plate on back) - heaviest possible, rest 90 sec.
Conditioning
For time:
Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB |
13m 52s
Performed as RX |
| 09/16/2014 |
Outlaw 140909 |
BBG
1) 5X1 Clean from blocks (just above knee) - work to a heavy but perfect single for the day (preferably no misses), rest as needed
2) 5X1 Jerk from blocks - work to a heavy but perfect single for the day (preferably no misses), rest as needed
BB Cycling/Midline
1a) 3+1X5 Touch & Go Cleans (full) - three sets to work to a 5rm (see note for explanation of +1), rest 2:00
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets.
1b) 3X1:30 ME Strict Muscle-Ups - rest 2:00
Conditioning
4 rounds for total working time of:
Row 500m
20 KB Swings 32/24kg
Rest 1:1 |
0m 01s
Workout Scaled |
| 07/29/2014 |
Outlaw 140729 |
BBG
1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk - 1X1@95%, 1X1@90%
2) Jerk from blocks: 3RM - 3X1@95%, 3X1@90%
Strength/Skill
1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) - rest 90 sec.
1b) 3X8 Jumping Good Mornings - heaviest possible, rest 90 sec.
Conditioning
5 rounds of:
Row 500M
15 6" Target Burpees
Rest 1:1 |
25m 30s
Performed as RX |
| 07/24/2014 |
Outlaw 140722 |
BBG
Snatch: 5X2@80%
Strength
Back Squat: 5X3@75%
Conditioning
For time:
Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m |
14m 46s
Performed as RX |
| 06/06/2014 |
Power 140606 |
Power
1) Hang Power Snatch : 3rm
2) Squat: 1X5@75%, 1X3@85%, 1XMax Effort@95%, rest as needed
Accessories
1) Front Squats: 3X10 AHAP
Conditioning
For time:
Row 1k
20 Hang Squat Snatch 95/65#
Row 500m
10 Hang Squat Snatch 95/65# |
9m 34s
Performed as RX |
| 05/29/2014 |
Power 140528 |
Power
1) Pause Clean (2 count at top of knee): 5rm
Accessories
1) Pendlay Rows: 4X5 - heavier than last week, rest 90 sec.
Conditioning
4 rounds of:
3:00 to Row 500m (all out) - rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest |
35 reps
Performed as RX |
| 05/12/2014 |
Power 140512 |
Power
1) Mid Hang Power Clean: Work to a 3rm
2) 2" Deficit Deadlift: 1X5@40%, 1X5@50%, 1X5@60%, keep as much speed on the bar as possible.
Conditioning
12 minute AMRAP of:
Row 500m
20 Strict Pull-ups
50 Double-Unders |
3 rounds 50 reps
Workout Scaled |
| 04/09/2014 |
Outlaw 140409 |
BBG
1) Hang Snatch: 5 heavy singles (just above knee). You may work to a max, but no more than one miss.
2) Jerk: 5 heavy singles from rack. You may work to a max, but no more than one miss.
3) Hang Clean: 5 heavy singles (just above knee). You may work to a max, but no more than one miss.
Strength/Accesories
3X5 Weighted Strict Pull-ups - heaviest possible, rest 90 sec.
Conditioning
3 rounds for time of:
Row 500m
50 Double-Unders
25 V-Ups
All out effort on the first round. Note each round time. |
14m 24s
Workout Scaled |
| 02/11/2014 |
Outlaw 140207 |
BBG
5X4 T&G Power Clean & Push Jerk: work to a 4RM
Conditioning
20 minute AMRAP of:
10 C2B Pull-ups
20 DB 20" Stepups 50/35# (10L/10R)
Row 500m
|
3 rounds 161 reps
Performed as RX |
| 01/27/2014 |
|
Strength
Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec
Conditioning
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times. |
4 rounds 45 reps
Performed as RX |
| 12/31/2013 |
Outlaw 131228 |
Strength
20 minutes to establish a 1RM Front Squat.
Conditioning
5 rounds for total working time of:
Row 500m
15 Thrusters 105/70#
Rest 1:1 |
31m 46s
Performed as RX |
| 10/17/2013 |
Outlaw 131014 |
BBG
15 minutes to establish a 1RM Hang Snatch (top of knee).
Conditioning
4 rounds for total working time of:
Row 500m
15 Target Burpees, 6"
40 Double-Unders
Rest 1:1 |
25m 23s
Performed as RX |
| 05/01/2013 |
CrossFit.com 130416 |
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
|
16m 15s
Performed as RX |
| 04/24/2013 |
CrossFit.com 130403 |
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
|
15m 25s
Performed as RX |
| 06/19/2012 |
CrossFit.com 120521 |
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps |
19m 28s
Performed as RX |
| 04/11/2012 |
CrossFit.com 120318 |
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents |
12m 40s
Performed as RX |
| 12/04/2011 |
CrossFit.com 111112 |
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms |
18m 44s
Performed as RX |
| 09/01/2011 |
CrossFit.com 110808 |
Four rounds for time of:
Row 500 meters
Rest 3 minutes |
6m 58s
Performed as RX |
| 09/26/2010 |
CrossFit.com 110808 |
Four rounds for time of:
Row 500 meters
Rest 3 minutes |
7m 01s
Performed as RX |
| 06/24/2010 |
CrossFit.com 120521 |
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps |
20m 00s
Performed as RX |
| 04/25/2010 |
CrossFit.com 110808 |
Four rounds for time of:
Row 500 meters
Rest 3 minutes |
7m 01s
Performed as RX |
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