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Fitness

July 29, 2014 – Fitness

Workout of the Day A. Three sets of: Goblet Squats x 8-10 reps @ 30X1 Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Wall Climbs x 4-6 reps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Four rounds for time of: 15 Pull-Ups 30 Wall Ball Shots 100 Meter Run

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July 28, 2014 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell or Barbell Push Press x 8-10 reps Rest 60 seconds Plank from Elbows x 60 seconds B. Three sets for times of: Row 500 Meters Rest 2 minutes

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July 25-27, 2014 – Performance and Fitness

Invictus is closed for the 2014 CrossFit Games If you are following the programming remotely, use the three rest days this weekend to be inspired by the many athletes competing at the 2014 CrossFit Games . . . and maybe show some extra love cheering for the following: Masters Cheryl Brost (Masters 40-44) John Mariotti (Masters 55-60) Rafael Guijaro (Masters 40-44) Individuals Josh Bridges Jeff Evans Lauren Fisher Valerie Voboril Camille Leblanc-Bazinet Talayna Fortunato Michelle Kinney Amanda Schwartz Teams Team Invictus (Nuno Costa, Bryan Miller, Rasmus Wisbech, Heather Hippensteel, Ayo Anise and Melissa Hurley) Additionally, the Sea of Green congratulates and

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July 24, 2014 – Fitness

**REMINDER – Both Invictus Locations will be closed at 1:00 p.m. on Thursday through the weekend so that the Sea of Green can support Team Invictus, Josh Bridges, Lauren Fisher and the other Invictus athletes at the CrossFit Games.** Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Dumbbell Bench Press x 8-10 reps @ 2011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Every minute, on the minute, for 15 minutes: Heavy Kettlebell Swings x 7 reps Burpees x 5 reps

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July 23, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Dumbbell External Rotations x 6-8 reps each @ 2020 Rest 60 seconds B. In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 6 minutes. Rest/Transition 1 minute Row for as many Calories as possible in 6 minutes

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July 22, 2014 – Fitness

Workout of the Day A. Four sets of: Shoulder Press x 6-8 reps @ 20X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Ab Wheel Roll-Out x 10-12 reps Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: Dumbbell Ground to Overhead x 5 reps Pull-Ups x 10 reps Push-Ups x 15 reps

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July 21, 2014 – Fitness

Workout of the Day A. Four sets of: Turkish Get-Ups x 2-3 reps each arm Rest 45 seconds Romanian Deadlifts x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. In teams of two, partners alternate to complete 5 sets each of: Goblet Squats x 10 reps Kettlebell Swings x 15 reps 100 Meter Run

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July 20, 2014 – 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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July 19, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows

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July 18, 2014 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters Immediately followed by . . . Three rounds of: Thrusters x 10 reps Pull-Ups x 20 reps Immediately followed by . . . Run 400 Meters

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