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Fitness

September 10, 2014 – Performance and Fitness

Workout of the Day A. Four sets of: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Rest 60 seconds Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps Rest 60 seconds B. Four rounds for time of: Toes to Bar x 10 reps 24″/20″ Box Jumps x 15 reps Wall Ball Shots x 20 reps

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September 9, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: Kettlebell Swings x 15 reps Pull-Ups x 10 reps Burpees x 10 reps

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September 8, 2014 – Performance and Fitness

Workout of the Day “2014 Look Good, Feel Good Challenge Workout” A. Take 20 minutes to build to a 2-RM Back Squat Note best successful 2-RM. B. One set of: Strict Pull-Ups x Max Reps Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment. C. For max reps: Three minutes of Rowing (for max calories) Rest 60 seconds Three minutes of Burpee Box Jump-Overs Rest 60 seconds Three minutes of Wall Ball Shots Note

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September 7, 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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September 6, 2014 – Performance and Fitness

Workout of the Day In teams of two, alternating each movement, complete ten rounds of: Dumbbell Hang “Clusters” x 10 reps Burpees x 10 reps 300 Meter Run (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

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September 5, 2014 – Fitness

Workout of the Day A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Turkish Get-Ups x 2 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots 30 Kettlebell Swings 30 Dumbbell Push Press 30 Pull-Ups Choose loads for each movement that will make it extremely challenging to complete the reps unbroken.

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September 4, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: Double-Unders x 20 reps Squats x 10 reps Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: Man-Makers x 5 reps Box Jumps x 10 reps Rest 1 minute Complete as many rounds and reps as possible in 5 minutes of: Toes to Bar x 5 reps Push-Ups x 10 reps

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September 3, 2014 – Fitness

Workout of the Day A. Three sets of: Pull-Ups x 4-6 reps @ 3111 Rest 60 seconds Goblet Squats x 6-8 reps @ 31X1 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three rounds for time of: Pull-Ups x 20 reps 24/16kg Kettlebell Swings x 15 reps 400 Meter Run

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September 2, 2014 – Fitness

Workout of the Day A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (20/12 lbs) 12 Burpees

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September 1, 2014 – Performance and Fitness

**Labor Day Schedule – We will be open for group coaching sessions at 8:30, 10:00 and 12:00 at Invictus Downtown and 8:00, 9:30, and 11:00 at Invictus Point Loma. Private coaching sessions will be held by arrangement with your coach.** Workout of the Day For time: 1000 Meter Row 20 Ground to Overhead (135/95 lbs) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground to Overhead (135/95 lbs) 1000 Meter Row

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CrossFit Invictus
1446 Columbia St
San Diego, CA 92101
619.231.3000

CrossFit Invictus Point Loma
2803 Midway Dr.
San Diego, CA 92110
619.222.2033
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