“Sore today strong tomorrow.”
080916 WOD
A. 4:00 alternating Tabata
Double-unders
Hollow rocks
B. Every 2:00 for 6:00
High hang x 3 reps @ 50%
Every 2:00 for 6:00
High hang x 1 + hang x 1 @ 60%
Every 2:00 for 6:00
Hang snatch x 1 + snatch x 1 @ 70%
C. Every 5:00 for 20:00 (4 sets)
Run 400 meters
15 pull-ups
15 med-ball sit-ups (20/14)
>> On-Ramp
Every 5:00 for 20:00
Row 250 meters or run 200 meters
10-15 ring rows
10-15 sit-ups
We love this photo of Taryn. She thought making a face would discourage us from posting. Remember: “Have fun when you workout and it won’t feel like work.” Here’s to another great week! (Ps. We adore our Upcountry community.).
080816 WOD
A. Three rounds not for time:
Run 100 meters
5 wall squats
5 burpee broad jumps
5 strict toes to bar
B. Front squat
Take 15 minutes to build to a challenging triple
C. Against a 3:00 running clock, climb as high as possible through the following ladder:
1 thruster (95/65)
1 burpee
2 thrusters
2 burpees
3 thrusters
3 burpees
4 thrusters
4 burpees
5 thrusters
5 burpees…..
……continue climb the ladder until 3:00 is up
Rest 3 minutes between rounds, and complete a total of three rounds. Record total reps.
Metcon by CrossFit Invictus
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” — Bruce Lee
080616 WOD
A. Run 400 meters or row 500 meters, then:
4:00 alternating Tabata
Flutter kicks
Double-unders
B. Stretching / mobility
C. In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 25 minutes of:
50 wall balls
40 Russian kettlebell swings
30 burpees
20 pull-ups
100-meter run with partner
Partners must complete each exercise before moving on, but reps can be partitioned any way.
CrossFit Invictus metcon