Call Us: 1-619-231-3000

Performance

November 1, 2014 – Performance and Fitness

Workout of the Day In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24/20″) 300 Meter Farmer’s Carry

Read more

October 31, 2014 – Performance and Fitness

Workout of the Day Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm Goblet Squats x 10 reps Run 300 Meters (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

Read more

October 30, 2014 – Performance

Workout of the Day A. Four sets of: Dumbbell Walking Lunges x 20 steps @ 1010 Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds B. In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible in 10 minutes of: 135/95 lbs Power Cleans x 5 reps Hand-release Push-Ups x 10 reps

Read more

October 29, 2014 – Performance

Workout of the Day A. Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 90 seconds Toes to Bar x 10-15 reps Rest 90 seconds B. Three sets for max reps of: Pull-Ups x 60 seconds Rest 30 seconds 95/65 lbs Thrusters x 60 seconds Rest 30 seconds Double Unders x 60 seconds Rest 30 seconds

Read more

October 28, 2014 – Performance

Workout of the Day A. Five sets of: Deadlift x 4-6 reps @ 21X1 Rest 20 seconds Ring Push-Ups x max reps @ 1010 Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 15 reps

Read more

October 27, 2014 – Performance

Workout of the Day A. Four sets of: Power Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 2 minutes Weighted Pull-ups x 2-3 reps @ 21X0 Rest 2 minutes B. Three rounds for time of: 24″/20″ Box Jumps x 20 reps Burpees x 15 reps

Read more

October 26, 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

Read more

October 25, 2014 – Performance and Fitness

Workout of the Day In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings 15 Squats 200 Meter Run

Read more

October 24, 2014 – Performance

Workout of the Day A. Four sets of: Overhead Squat x 2-4 reps Rest 2-3 minutes between sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Dumbbell Ground to Overhead 10 Box Jump Overs

Read more

October 23, 2014 – Performance

Workout of the Day A. Three sets, not for time, of: Turkish Get-Up x 1 rep each arm Alternating Pistols x 3-5 reps each leg Box Jumps x 12-15 reps B. Five sets of: Against a two-minute running clock, complete: Hang Cleans x 3 reps Shoulder to Overhead x 6 reps Front Squats x 9 reps Burpees x Max Reps Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.

Read more
Page 1 of 10312345...102030...Last »

Store

Address

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
CrossFit Journal