Monthly Archives: March 2016

Thursday, March 31 Gym Open @ 6:15am

PREPARATION: Row 800m 10 Inchworms 1 inner loop of Farmer’s Carry with 60-75# STRENGTH: 1 set of 5 reps of Deadlifts @ 75% 1 set of 4 reps @ 80% 1 set of 3 reps @ 85% 1 set of … Continue reading

Posted in Uncategorized | Leave a comment

Wednesday, March 30 Gym Open @ 6:15am

Animal show! PREPARATION: 3 rounds of: Row for 2 minutes @ Rate 24 8 DBell Hang Squat Cleans 6 DBell Push Press STRENGTH: Squat Cleans as follows: Minutes 1-5: 2 Cleans Minutes 6-10: 1 Clean Use approximately 75%-80% Met-Con WOD: … Continue reading

Posted in Uncategorized | Leave a comment

Tuesday, March 29 Gym Open @ 6:15am

Role model! Just a big shout-out to everyone for pushing so hard in the 2016 Open! Next year we will have even more people laying it out! Ben Blaine and Krista Bolger are organizing a BBQ Partner WOD fun comp … Continue reading

Posted in Uncategorized | Leave a comment

Monday, March 28 Class will be a little earlier – 4:30pm

The crew banged out 16.5 on Saturday “like a champ” some people will be warming up and performing 16.5 we will cheer them on once the Open is over, we will get back on the wagon with our training progression … Continue reading

Posted in Uncategorized | Leave a comment

Saturday, March 26 Gym Open @ 1:00pm

Image | Posted on by | Leave a comment

Friday, March 25 Gym Open @ 6:20am

this is what you are facing on weekend:) PREPARATION: posted in morning STRENGTH: Bench Press as follows: Warm up 1 set of 10 reps @ 40% Warm up 1 set of 6 reps of 60% *Set 1 – 4 reps … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, March 24 Gym Open @ 6:15am

Les Brown is always on duty:) Even in Barbados PREPARATION:  2 rounds of: 250m Row 10 Pistols 10 Russian Twists 10 Single Leg KB Deadlifts STRENGTH: Deadlifts as follows:  Warm up set of 10 reps @ 135/95 Warm Up set … Continue reading

Posted in Uncategorized | Leave a comment

Wednesday, March 23 Gym open @ 6:15am

  PREPARATION: 2 rounds of: Hang from Pull Up bar for 30 seconds 10 Kip Swings 8 Pull Ups 6 Knees to Elbows 10 Pistols STRENGTH: 1 set of 6 reps Hang Power Cleans @ 50% 1 set of 5 reps Hang … Continue reading

Posted in Uncategorized | Leave a comment

Tuesday, March 22 Gym Open @ 6:15am

PREPARATION: Row 500m Burgener Warm Up STRENGTH: 2 sets of 6 reps of Snatch High Pulls 5, 5, 3, 3, 1, 1 of Snatches using the last weight from ^, perform 3 sets of 3 reps of Overhead Squats Met-Con … Continue reading

Posted in Uncategorized | Leave a comment

Monday, March 21 Gym Open @ 5:20pm

PREPARATION:  3 rounds of: 11 Calorie Row 7 Thrusters @ 65/45 Met-Con WOD: https://www.crossfitinvictus.com/competitors/blog/ OPTION A> If you wish to do 16.4: Rx or Scaled: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 … Continue reading

Posted in Uncategorized | Leave a comment