Monthly Archives: December 2015

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to … Continue reading →

Sharpy, Stacey and Nicole  I am going to open the gym a little earlier as we are expecting quite a bit of snow I dialed out on the workout until I talked to the mastermind, Rusty! We are doing the … Continue reading →

PREPARATION: 3 rounds of: 200m Row 10 Good Mornings with a bar 8 Saeted Overhead press with a bar STRENGTH: Deadlift action 5 sets of 3 reps @ 65%-85% Bench Press action Met-Con WOD: AMRAP  in 25 MINUTES of: 20 … Continue reading →

PREPARATION: 3 rounds of: 10 Hang Cleans 8 Thrusters 6 OHS 4 Strict Pull Ups STRENGTH: Every 90 seconds for 10 rounds complete: 1 rep of Hang Squat Clean  start @ 60% of Power Clean Max build weight as form … Continue reading →

PREPARATION: 750m Row Burgener Warm up http://www.crossfitinvictus.com/blog/snatch-drill-knee-to-hip-high-hang/ STRENGTH: Spend 20 minutes building to a 1 rep Snatch Max Met-Con WOD: Row 1500m REST 8 minutes Row 100om REST 4 minutes Row 500m Met-Con WOD: 3 rounds of: 10 Push Jerks … Continue reading →

http://www.crossfitinvictus.com/blog/strengthening-the-nervous-system/ Remember that next week we will be doing the “Super Total” PREPARATION: 3 rounds done with an empty bar of: 12 OHS  10 Controlled Lunges with bar in Front Rack 8 Hang Power Cleans STRENGTH: Every 90 seconds for … Continue reading →

Words to live by courtesy of CRossFit Waitakere PREPARATION: 2 rounds of: Row 250m 10 DB Incline Press  STRENGTH: Every 3 minutes for 15 minutes perform: 3 Bench Press build weight according to proper mechanics and feel Met-Con WOD:   … Continue reading →

http://www.crossfitinvictus.com/blog/the-deadlift-setup-versus-the-clean-setup/ PREPARATION: STRENGTH: Every 3 minutes for 15 minutes perform: 3 Deadlifts build weight according to proper mechanics and feel   Met-Con WOD:

PREPARATION: Row 500m BUrgener Warm Up STRENGTH: 10 minute AMRAP of : 2 Power Cleans @ 80% Met-Con WOD: EMOM perform the following with 75% of your Strict Press Max 2 Strict Press 4 Push Press 6 Push/Split Jerks in … Continue reading →

  PREPARATION: Row 500m easy 2 rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) STRENGTH: EMOM for 8 minutes of Power Snatch as follows: Minutes 1,2 and 3 complete 3 reps Minutes 4,5 and 6 comeplete … Continue reading →