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WOD

Warmup AMRAP x5 Minutes 10 PVC Pipe Pass Throughs 10 PVC Pipe Around the World 10 Alternating Box Step-Ups / Lunges (if you do not have a box or bench to use. Alternating means each leg does 10 step-ups) 25FT. Bear Crawl METCON (For Time) 400M Row 35 Dumbbell Front Rack Lunges (35lb/25lb) 25 Hand Release Push-Ups 10 Jumping/Band Assisted Pull-Ups 50 Abmat Sit-Ups (Can be done without the ab mat) 10 Jumping/Band Assisted Pull-Ups 25 Hand Release Push-Ups 35 Dumbbell Front Rack Lunges (35lb/25lb) 400M Row Extra Garlic Butter x4 Sets 15 Lying Tricep Extension 15 Plate Around the World 10 Dips (Utilize whatever you have such as box, bench, etc.) Notes I will attach a couple of links to videos that show how to do certain movements for those who do not know how to do them. The weight prescribed is broken down by RX for men (weight indicated on the left) and women (Weight indicated on the right). This means if you do the movement with the weight stated above you are doing the workout RX. If the weight prevents you from completing the movement in a reasonable time, scale the weight back so you can attempt the movement unbroken or with little breaks as possible. If you do not have the weight stated above, utilize whatever weight you have. PVC Pass Through https://www.youtube.com/watch?v=YW20zO__f_c PVC Around the World https://www.bing.com/videos/search?q=pvc+around+the+worlds&docid=608043833053483475&mid=DFF6EC6E7FE5E7C5A493DFF6EC6E7FE5E7C5A493&view=detail&FORM=VIRE Bear Crawl https://www.bing.com/videos/search?q=bear+crawl+crossfit&&view=detail&mid=72E42DE7B3F0C29BBCE672E42DE7B3F0C29BBCE6&&FORM=VDRVRV Abmat https://www.youtube.com/watch?v=_HDZODOx7Zw Plate Around the World https://www.youtube.com/watch?v=RybrCpNWMmY
Apr 21, 2021
Total Reps

WOD

Warmup 2:00 Work :30 Jumping Jacks :30 Air Squats :30 Mountain Climbers :30 Knees to Chest Double Under Progression Practice Double Under progression as shown in the video 10:00 minutes. If you have your Double Unders work toward getting to 30 unbroken. There is two videos below that break down the progression. https://www.bing.com/videos/search?q=crossfit+double+under+progression+workout&&view=detail&mid=55AB4F9E8DF2B70CAC0955AB4F9E8DF2B70CAC09&&FORM=VDRVSR https://www.bing.com/videos/search?q=crossfit+double+under+progression+workout&&view=detail&mid=D79E4BAFC50203C49287D79E4BAFC50203C49287&&FORM=VDRVSR AMRAP x 12 Minutes (For Reps) 100 Singles (This is just jump rope for those that do not understand this term. There is Singles, which is one jump, and than Double Under, two jumps) 20 Alternating Box Step-Ups (or bench) 10 Burpees into Jumping Pull-Ups Extra Garlic Butter x3 30 Russian Twists (25lb/15lb) 10 Dumbbell Stiff Legged Deadlift Notes This is a short one so you can pull the pin and go. If you are not used to high intensity workouts it is best that you find a good pace and stick to it. We don't want you to burn out to quickly. The goal is to keep a fast but consistent pace. Below is some videos to explain a couple of the movements. Knees to Chest https://www.bing.com/videos/search?q=knees+to+chest+crossfit&docid=607994127395878883&mid=18DEAB04D83D7DCD3E0618DEAB04D83D7DCD3E06&view=detail&FORM=VIRE Burpees into Jumping Pull-Ups https://www.bing.com/videos/search?q=burpees+into+jumping+pull+ups&docid=608004018704161314&mid=70BA5BE326D65F0C312670BA5BE326D65F0C3126&view=detail&FORM=VIRE
Apr 20, 2021
Total Reps + Time

WOD

Warmup AMRAP x5 Minutes 8 Scap Pull-Ups 8 Kang Squats 8 Scap Push-Ups 8 Supine Hip Bridges Strength Training 15 Minute 3 rep x 8 sets Deadlift (either straight bar or hex) Build up to 90% of your max Deadlift. If you do not know what 90% of your max is build to a heavy 3 rep max. EMOM (Every Minute On The Minute) 20 Minutes 10 Alternating Dumbbell Snatch (35lb/25lb) 15 Deadlifts (155/135)(135/95) 10 Dumbbell Push Press (35lb/25lb) 20 Weighted Sit-Ups (25lb Plate/Ball/Dumbbell) Notes For those who have not done an EMOM here is the break down of how it will work today; first minute: 10 Alternating DB Snatch (if you complete this in :30 seconds, you have the remaining :30 seconds to rest) second minute: 15 Deadlifts third minute: DB Push Press fourth minute: 20 Weighted Sit-Ups fifth minute: 10 Alt. DB Snatch You will keep going until you finish your last weighted sit-ups on minute 20. Your rest is dependent on how fast you complete each exercise, however, you want to complete each movement with proper form. If you rush it you may compromise your form. Below is videos of movements you may not know. Scap Pull-Ups https://www.bing.com/videos/search?q=scap+pull+ups&docid=608040491567624656&mid=CEC6DECA52817DEA36CFCEC6DECA52817DEA36CF&view=detail&FORM=VIRE Scap Push-Ups https://www.youtube.com/watch?v=JKuU4iGiLqw Kang Squats https://www.youtube.com/watch?v=TPp6AQCCgOY Supine Hip Bridges https://www.bing.com/videos/search?q=supine+hip+bridge+crossfit&docid=608039623987116061&mid=D2F42CEBB07439A55072D2F42CEBB07439A55072&view=detail&FORM=VIRE Dumbbell Snatch https://www.bing.com/videos/search?q=dumbbell+snatch&&view=detail&mid=747BA01EFAF566D216E8747BA01EFAF566D216E8&rvsmid=9A8A9AACE5EDC33F20919A8A9AACE5EDC33F2091&FORM=VDRVRV Deadlift https://www.bing.com/videos/search?q=deadlift+crossfit&docid=607989823852212461&mid=0A9817EEF8E46A6F12890A9817EEF8E46A6F1289&view=detail&FORM=VIRE Dumbbell Push Press https://www.bing.com/videos/search?q=dumbbell+push+press&docid=608030385512873086&mid=75ABABCD66ED9486EC0975ABABCD66ED9486EC09&view=detail&FORM=VIRE
Apr 19, 2021
For Time

WOD

Warmup AMRAP x6 Minutes 20 Single Unders 10 Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 4 Hang Power Cleans 10 Elbow Punches METCON 150 Double Unders (300 Singles) 50 CAL Row/Assault Bike 30 Push Jerks (105/75) 30 Hang Power Cleans 30 Burpees 150 Double Unders (300 Singles) 50 CAL Row/Assault Bike *If you do not have barbells substitute with dumbells/kettlebells. If you don’t have any of these use gallon jugs of water. If you do not have a jump rope review below a how to jump from CrossFit Invictus to substitute. Without a rope…Start by practicing jumping on the balls of your feet with a tight, straight midline and neutral spine. While you are jumping, review the concept of pulling the knees up and landing on the balls of the feet with the heels gently kissing the ground. Mid jump lightly tap your obliques twice with your hand to simulate the fast wrist rotation required to complete a double under.
Jul 14, 2020
For Time

WOD

Warmup 3 Rounds 500M Row (200M Run) 15 Kettlebell Swing 10/10 Single Arm DB Bench Press (light) Strength Snatch for old 3 Reps at 80% 2 Reps at 90% 1 Rep at 95% -Rest 2 Minutes Between Each Set- METCON 9 Pull-Ups / Renegade Rows (each arm) 45 Thrusters (95/65) 9 Pull-Ups / Renegade Rows -Rest 3 Minutes- 8 Pull-Ups / Renegade Rows 32 Thrusters 8 Pull-Ups / Renegade Rows -Rest 3 Minutes- 7 Pull-Ups / Renegade Rows 21 Thrusters 7 Pull-Ups / Renegade Rows
Jul 13, 2020
Total Reps

WOD

Warmup AMRAP x7 Minutes 8/8 Single Arm Dumbell DL 8/8 Single Arm Ring Rows 8/8 Reverse Lunges 25FT Bear Crawl Strength 5x5x5x5x5 Clean and Jerks (Work to a heavy 5 rep max. Rest for between 2-3 minutes between each set) EMOM x 12 Minutes MIN 1 - 15 DB Hang Power Clean (50/35)(35/20) MIN 2 - 15 Kipping Pull-ups / Ring Rows / Jumping Pull-ups (Jump until chin is above the bar. Slowly descend to the bottom) MIN 3 - 12 DB Front Rack Reverse Lunges *Should be able to do the DB Hand Power Cleans heavy but unbroken. Each movement should be completed between :40-:45 seconds. If you are unable to work until :35-:40 seconds each minute. Then rotate to be ready to start the next movement at the top of the next minute.
Jul 11, 2020
Total Rounds

WOD

Warmup x3 Rounds 10/10 Shoulder Taps 10 Tempo Squats (Parallel or below) 10 Scap Pushups 10 Lunges AMRAP x15 Minutes 400M Run 30 Squats 20 Sit-Ups 10 Pull-Ups/Negatives
Jun 3, 2020
Total Reps + Time

WOD

Surprise!
May 28, 2020
Total Reps + Weight

WOD

Warmup x7 MIN AMRAP 6 Bootstrappers 8 Tempo Squats 10 PVC Goodmornings 20 Plate Jumps 10 Reverse Lunges Strength x3 Rounds 3 Strict Press 6 Push Press 9 Push Jerks *Work to a weight where you can complete all reps unbroken EMOM x10 Rounds 1 MIN: 20 Russian KB Swings (53/35) 2 MIN: 15 Deadlifts (135/105/95)
May 27, 2020
For Time

WOD

Warmup x3 Rounds 300M Row 10/10 Lateral Step-Up 10 KB Swings 20 Singles Strength 5x5 Power Cleans *Work to a heavy 5 rep max WOD (5 Rounds) 100 Double Unders/200 Singles 20 Calorie Row 5 Squat Cleans (95/65)
May 26, 2020
For Time

MURPH

1 Mile Run 5 Rounds of 20 Pull-Ups/Ring Rows 40 Push-Ups/Hand Release 60 Squats -into- 1 Mile Run *Wear a 20lb vest* LIEUTENANT MICHAEL P. MURPHY UNITED STATES NAVY For service set forth in the following CITATION: FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE. SIGNED GEORGE W. BUSH
May 25, 2020
For Time

WOD

Warmup 4 Rounds 10 Box Step-Ups 10 Air Squats 7 Calorie Row Strength Deadlift (5x5) *start no higher then 85% max METCON (5 Rounds) 15 Hand Release Push-Ups 20 Hollow Rocks 25 Push Presses (85/65) 30 Abmat Sit-Ups -Rest 2:00 Between Sets-
May 22, 2020
Total Reps

WOD

Warmup x3 Rounds 200M Row 5/5 Turkish Getups 10/10 Lateral Box Step-Ups METCON (5 Sets of 5 Minute AMRAP) 1,000M Row Max Rep Abmat Sit-Ups -2:00 Rest Inbetween- *Add the reps of all 5 rounds of Abmat Sit-Ups to get your total score of reps
May 21, 2020
For Time

WOD

Warmup (AMRAP x5 MIN) 200M Run 10 Plate Around the World 5/5 SA KB Deadlift 5/5 SA KB Strict Press Strength Hang Power Snatch (5x3) *weight needs to be light to moderate. Work on form METCON 4-6-8-10-12-10-8-6-4 Box Jump’s/Step-Ups Alt. KB Power Snatch Run 200M After Every Full Set
May 20, 2020
Total Reps

WOD

Warmup x3 Rounds 200M Easy Row 5/5 Turkish Get-Ups 10/10 Lateral Box Step-Ups WOD AMRAP 5 Minutes (x5 Sets) 1,000M Row Max reps of Abmat Sit-Ups -Rest 2 Minutes Inbetween-
May 19, 2020
Total Reps

WOD

Warmup 3 Rounds 200M East Row 5/5 Turkish Getups 10/10 Lateral Box Step-Ups METCON (5 Sets of 5 MIN AMRAP) 1,000M Row Max Rep Abmat Sit-Ups -Rest 2 Minutes Inbetween- *Add the reps of all five rounds of Abmat Sit-Ups to get your total score for reps
May 19, 2020
For Time

WOD

Warmup 3 Rounds 1:00 Singles 10 BB Goodmornings 10 BB Strict Presses -INTO- 3 Rounds 10/10 KB Upright Rows 10 PVC Pads Throughs 10 Tempo Squats WOD 100-80-60-40-20 Double Unders / Singles (double) 10-8-6-4-2 Clean and Jerks (95/65) -5 Minute Break- 100-80-60-40-20 Double Unders / Singles (double) 10-8-6-4-2 Clean and Jerks (105/85)
May 18, 2020
For Time

WOD

Warmup 3 Rounds 1:00 Singles 10 BB Goodmornings 10 BB Strict Presses -INTO- 3 Rounds 10/10 KB Upright Rows 10 PVC Pads Throughs 10 Tempo Squats WOD 100-80-60-40-20 Double Unders / Singles (double) 10-8-6-4-2 Clean and Jerks (95/65) -5 Minute Break- 100-80-60-40-20 Double Unders / Singles (double) 10-8-6-4-2 Clean and Jerks (105/85)
May 18, 2020
For Time

Walk and Go

Warm-Up 3 Rounds: 10 PVC Around the World 10 Groiners 10 Good Mornings 10 WLk Outs Strength training - Sumo Squat 80% Max 5-5-4-4-3-3-2-1 15 Min AMRAP 8 P2OH 35/45 OH DB walk- 25 meters 25/35/55 8 Hold plate parallel Sumo Squat 35/45 16 V-UPS.
May 14, 2020
For Time

WOD

Warmup x3 Rounds 10 Box Step Ups 10/10 KB SA Row (53/35) 10 V-Ups 10 G2OH (35/25) Strength/skill Snatch Work to a 5 rep Power Snatch METCON 5 Rounds 10 Hang Power Cleans (95/65) 10 Push Presses (95/65) 25 Double Unders / 50 Singles 25 Abmat Sit-Ups
May 13, 2020