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Fitness

July 2, 2015 – Fitness

Workout of the Day A. Five sets of: Russian Kettlebell Swings x 20 reps (make these heavy!) Rest 45 seconds L-Seated Dumbbell Press x 10 reps @ 2111 Rest 45 seconds Hollow Rock or Hollow Hold x 30-45 seconds Rest 45 seconds B. Every 6 minutes, for 18 minutes (3 sets), for times: Dumbbell Push Press x 10 reps Box Jump Overs x 20 reps Run 400 Meters

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July 1, 2015 – Fitness

Workout of the Day A. Four sets of: Strict Supinated-Grip Pull-Ups x 4-6 reps @ 21X1 (add weight if possible) Rest 60 seconds Lateral Lunge x 8-10 reps each leg @ 2111 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. In teams of two, alternate rounds to complete five sets each for time of: 15 Wall Ball Shots 15 Calorie Row

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June 30, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 15 minutes (5 sets of each): Minute 1 – Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1 Minute 2 – Banded Hip Bridges x 20 reps Minute 3 – 45-60 seconds of Double-Under Practice B. Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead 100 Meter Run 10 Push-Ups or Stationary Dips 100 Meter Run C. Two sets of: Single-Arm Dumbbell Row x 8-10 reps @ 2111 Rest as needed

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June 29, 2015 – Fitness

Workout of the Day A. Four sets of: Front Squat x 8-10 reps @ 20X1 Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For time: 30 Kettlebell Swings 15 Burpees 24 Kettlebell Swings 12 Burpees 18 Kettlebell Swings 9 Burpees

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June 28, 2015 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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June 27, 2015 – Performance and Fitness

Workout of the Day In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/12 lbs) 400 Meter Run 100 Kettlebell Swings (32/24 kg) *Both athletes perform the run at the same time.

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June 26, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 21 minutes: Minute 1 – Dumbbell Push Press x 6 reps Minute 2 – Renegade Rows x 6 reps (Push-Up, Row Left, Push-Up, Row Right) Minute 3 – Alternating Lateral Lunge x 12 reps B. Complete as many rounds and reps as possible in 12 minutes of: 12 Alternating Single-Arm Dumbbell Snatches 12 Push-Ups 12 Jumping Lunges

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June 25, 2015 – Fitness

Workout of the Day A. Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings 12 Strict Pull-Ups Note times for each set, and add them for total working time. B. Hawaiian Squats x 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds

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June 24, 2015 – Performance and Fitness

Workout of the Day A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111 Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111 Station 3 – Supine Ring Row x 10-12 reps @ 2111 Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled) B. Three sets of: Nose-to-Wall Handstand Hold x 45-60 seconds Rest 30 seconds Couch Stretch x 90 seconds each leg Rest 30 seconds

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June 23, 2015 – Performance and Fitness

Workout of the Day A. Four sets of: Good Mornings x 6 reps @ 3011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0 Rest 30 seconds Banded Hip Bridges x 25 reps Rest 30 seconds B. Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note times for each.

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