A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%

B.
In teams of three, perform three sets each for time of:
Row 500 Meters

If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.

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Luke Tipton
Luke Tipton
March 12, 2018 9:57 pm

Luke & Anika
We did Saturday’s:

In teams of two, alternating rounds, complete five rounds each for time of:
Row 500/400 Meters
12 Thrusters (95/65 lbs)
12 Toes to Bar

33:11

Ryan Bliss
Ryan Bliss
March 12, 2018 9:59 pm
Reply to  Luke Tipton

That’s great that this is something you enjoy doing together.

Luke Tipton
Luke Tipton
March 13, 2018 7:14 pm
Reply to  Ryan Bliss

It’s kind of our date night. Plus she gets to put me in my place a couple times per week!

Ryan Bliss
Ryan Bliss
March 12, 2018 9:10 pm

A: 210/225/240/255/270/280/285/300. 15# PR. Felt good tonight and all with the now infamous Chris M DOG.

B: Damper on 6.5
1:39/1:44/1:49.

Jonathan P
Jonathan P
March 12, 2018 9:04 pm

Did scaled 18.3 modified for living room

Switched ohs for DB front rack squat at 30# ( tried 20# DB overhead but too unstable for my shoulder)

Finished…13:59

Barefoot Squatter
Barefoot Squatter
March 13, 2018 4:26 am
Reply to  Jonathan P

Buzzer beater, nice job

Rob Schneider
Rob Schneider
March 12, 2018 8:53 pm

A. #315/315/330/350/380/380/380/380
***All the weight I have in the garage. No belt or anything, which I’m pumped about.

B. Instead did a Rowling session. 10 rounds at 250m at a 1:40/500m pace. Defecit HSPU 2x and #30 wall balls 3x the # I was over or under each round. Ended with 17 over/under

Ryan Bliss
Ryan Bliss
March 12, 2018 9:24 pm
Reply to  Rob Schneider

Kind of a fun little competition with yourself. I like it. Good work.

Britt J
Britt J
March 12, 2018 8:26 pm

Warm up : lateral steps outs, crabby squat walk, quad roll outs, warrior 1
A. DL DOG grip all
5-140#
5-150#
3-160
2-170
1-180/190/200/210
Most I’ve lifted since QL issue. Far cry from 305# but it felt good so I’ll take it

B. Rear felt fly @20# 7 reps x2 sets
DB hammer curls 20# 7 reps ea x2 sets
Single arm DB OH tricep ext 7 reps x2 sets
Hanging strict straight leg raise to 90 7 reps x 2 sets

C. 500m rows
1:57/1:52/1:54
Apparently I dogged it the first rd

Britt J
Britt J
March 12, 2018 8:26 pm

Warm up : lateral steps outs, crabby squat walk, quad roll outs, warrior 1
A. DL DOG grip all
5-140#
5-150#
3-160
2-170
1-180/190/200/210
Most I’ve lifted since QL issue. Far cry from 305# but it felt good so I’ll take it

B. Rear felt fly @20# 7 reps x2 sets
DB hammer curls 20# 7 reps ea x2 sets
Single arm DB OH tricep ext 7 reps x2 sets
Hanging strict straight leg raise to 90 7 reps x 2 sets

C. 500m rows
1:57/1:52/1:54
Apparently I dogged it the first rd

Mike Slagle
Mike Slagle
March 12, 2018 6:05 pm

It’s nice to be back at it after a week in London. My only workouts there were 10+ miles a day walking. Now I’m getting over my jet lag and a cold I picked up along the way.
A. Deadlifts up to 305 lb.
B. 18.3 scaled: 564 reps I don’t have muscle ups so I went with one 44 lb kb ovhs and I used that weight for the snatches too.
C. 3-500m row
1:38, 1:39, 1:46 (the wheels fell off that last one)

thelonghorn
thelonghorn
March 12, 2018 6:33 pm
Reply to  Mike Slagle

Wheels didn’t go too far, that’s still a great time

Barefoot Squatter
Barefoot Squatter
March 12, 2018 6:58 pm
Reply to  thelonghorn

For real… plus i don’t think michele intended for c to be done after 18.3… even more impressive those times are considering that

thelonghorn
thelonghorn
March 12, 2018 8:01 pm

True

Joey Maltais
Joey Maltais
March 12, 2018 7:08 pm
Reply to  Mike Slagle

Impressive C after that B! Welcome back and great work

Britt J
Britt J
March 12, 2018 7:14 pm
Reply to  Mike Slagle

the wheels didn’t go far! Great work!

Teddy
Teddy
March 12, 2018 4:42 pm

A. Went off projected 400
— 5 reps @ 280
— 5 reps @ 300
— 3 reps @ 320
— 2 rep @ 340
— 1 rep @ 360 (sets 5-8)

B. Rx: 1’42” / 1’46” / 1’44” (gave myself 2’30” rest between each round)

C. 10-min EMOM
— E: 6 Ground-to-Overhead x 115 lbs
— O: Side-to-Side Shuffle Agility Work

Candy Olkey
Candy Olkey
March 12, 2018 4:43 pm
Reply to  Teddy

Man…the other 2 ppl rowing with you are damn fast!! Great work Teddy!

thelonghorn
thelonghorn
March 12, 2018 6:35 pm
Reply to  Teddy

No bicep curls??? Throw in Shoulders & Arms tomorrow, Tony Style ?

Barefoot Squatter
Barefoot Squatter
March 12, 2018 7:49 pm
Reply to  thelonghorn

Over here we call that the jersey shore work out

Teddy
Teddy
March 12, 2018 10:52 pm

???

Teddy
Teddy
March 12, 2018 10:53 pm
Reply to  thelonghorn

Tony my workout is going to be dedicated to you tomorrow!

Trion Horgan
Trion Horgan
March 12, 2018 4:39 pm

18.3 redo – rx 455; 13:20 tiebreaker. Up from 351 on Fri where I totally forgot how to do a ring MU during the workout. Did much better today. Very happy with the improvement. On to 18.4!

Teddy
Teddy
March 12, 2018 4:40 pm
Reply to  Trion Horgan

MONSTER.

Trion Horgan
Trion Horgan
March 13, 2018 4:12 am
Reply to  Teddy

Thanks Teddy!

Candy Olkey
Candy Olkey
March 12, 2018 4:41 pm
Reply to  Trion Horgan

Nice Job Trion…congrats!! All of you guys are killin this…I love it!

Trion Horgan
Trion Horgan
March 12, 2018 5:13 pm
Reply to  Candy Olkey

Thanks. Fri was super frustrating so I went back and worked on the rings after and figured it out. I still need tons of work but I wasn’t missing them this time!

Barefoot Squatter
Barefoot Squatter
March 12, 2018 7:50 pm
Reply to  Trion Horgan

I think u solved it

thelonghorn
thelonghorn
March 12, 2018 6:35 pm
Reply to  Trion Horgan

Dude, you smoked this! Where are you doing your workouts?

Trion Horgan
Trion Horgan
March 12, 2018 8:42 pm
Reply to  thelonghorn

Thanks man – I’m doing them in our warehouse at work if I have the equipment. I did 18.1 at a buddy’s box since we didn’t have a rower at the time.
You did great too! I keep checking our spots in the SC/M 35-39/garage crossfit leader board. We’re both top 10!!

thelonghorn
thelonghorn
March 12, 2018 8:48 pm
Reply to  Trion Horgan

Right on! Good stuff!

Trion Horgan
Trion Horgan
March 13, 2018 4:05 am
Reply to  thelonghorn

Yea. The boss caved a few years ago and let us spend some company money on getting set up.
Here’s my YouTube channel. It’s fun to see the progression over the years.
https://www.youtube.com/user/tphorgan

Joey Maltais
Joey Maltais
March 12, 2018 7:11 pm
Reply to  Trion Horgan

Huge improvement!! Well done

Trion Horgan
Trion Horgan
March 13, 2018 4:12 am
Reply to  Joey Maltais

Thanks man – back at you on the redo!

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Michele Vieux
March 12, 2018 8:00 pm
Reply to  Trion Horgan

Wow great job!!

Trion Horgan
Trion Horgan
March 13, 2018 4:03 am
Reply to  Michele Vieux

Thanks – tell Travis his blog posts helped me out a ton!

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Michele Vieux
March 14, 2018 11:37 am
Reply to  Trion Horgan

Awesome, I will!

Rob Schneider
Rob Schneider
March 12, 2018 8:54 pm
Reply to  Trion Horgan

Great work brother!

Ryan Bliss
Ryan Bliss
March 12, 2018 9:23 pm
Reply to  Trion Horgan

Leaps and bounds. Gotta make you feel pretty good.

Candy Olkey
Candy Olkey
March 12, 2018 4:31 pm

Started with 30 min of stretching, shoulder mobility, squat therapy, banded hip flexor, banded dead bugs, banded clam shell, banded fire hydrant, banded monster walk, banded lateral walk and pallof hold
A. DL warm up x 5 @ 85#, 13, 155
Then based off 235#
5×165, 5×190 (because I cant add), 3×200, 2×210, 1×220, 1×230, 1×235, 1×240(5#PR)
***All done with DOG grip until 230#
B. 500m Row (w/2x rest) – 2:04.8 / 2:03.9 / 2:05.3
C. 400m Run x 3 (1:1 work/rest) – 1:32 / 1:43 / 1:35

Mike Slagle
Mike Slagle
March 12, 2018 6:06 pm
Reply to  Candy Olkey

Great work!

thelonghorn
thelonghorn
March 12, 2018 6:36 pm
Reply to  Candy Olkey

Big PR!

Joey Maltais
Joey Maltais
March 12, 2018 7:12 pm
Reply to  Candy Olkey

Congats on that PR beast

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Michele Vieux
March 12, 2018 8:01 pm
Reply to  Candy Olkey

PR star!!

Barefoot Squatter
Barefoot Squatter
March 12, 2018 8:05 pm
Reply to  Candy Olkey

Nice job going overhand that long too

Rob Schneider
Rob Schneider
March 12, 2018 8:55 pm
Reply to  Candy Olkey

Way to go on the PR, smoked it!!!

David Franco
David Franco
March 12, 2018 4:01 pm

A. I was feeling strong today. Went for a new PR of 355 lb and was successful.

B. Did Maxim drag factor with Justin. Average about 1:47 e round

Candy Olkey
Candy Olkey
March 12, 2018 4:03 pm
Reply to  David Franco

Congrats David!

Joey Maltais
Joey Maltais
March 12, 2018 4:09 pm
Reply to  David Franco

Congrats on your new PR man!

thelonghorn
thelonghorn
March 12, 2018 6:36 pm
Reply to  David Franco

Awesome!

Barefoot Squatter
Barefoot Squatter
March 12, 2018 7:52 pm
Reply to  David Franco

Nice, congrats!!!!

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Michele Vieux
March 12, 2018 8:01 pm
Reply to  David Franco

PR star – great job!

JT
JT
March 12, 2018 4:01 pm

A. Deadlifts up to 410lb singles
B. 500m rows: 1:32,

Candy Olkey
Candy Olkey
March 12, 2018 4:04 pm
Reply to  JT

DAMN…..Nice work all the way around JT!

Teddy
Teddy
March 12, 2018 4:34 pm
Reply to  JT

Savage my man!

thelonghorn
thelonghorn
March 12, 2018 6:37 pm
Reply to  JT

Man, that row… I don’t think my C2 has ever registered that pace, even for a second.

Rob Schneider
Rob Schneider
March 12, 2018 8:57 pm
Reply to  JT

Phenomenal numbers on the row man! That’s cruzin no matter what body type you are.

Shaun Gross
Shaun Gross
March 12, 2018 2:36 pm

Hey everyone, thanks for the warm welcome.

Just a quick question – What time does the workout usually come out everyday? I live in New Zealand which is technically the first major place in the world to see the sun so our time is the “latest”. I usually workout at 8pm NZT which is approx 12am PST (20 Hours ahead). I noticed it came out yesterday around 4pm my time – Is that typical?

Joey Maltais
Joey Maltais
March 12, 2018 2:49 pm
Reply to  Shaun Gross

I’m in eastern Canada on ADT (currently 6:48pm). The WOD usually comes out at midnight in my time zone

David Franco
David Franco
March 12, 2018 4:02 pm
Reply to  Shaun Gross

That’s awesome! My brothers are kiwis. Go All Blacks!

Candy Olkey
Candy Olkey
March 12, 2018 4:05 pm
Reply to  Shaun Gross

Welcome Shaun…this is a GREAT place to be! Hope to see daily posts!

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Michele Vieux
March 12, 2018 8:02 pm
Reply to  Shaun Gross

We post at 8pm Pacific time and I try to post coaching notes at that time too. They will be pinned to the top of the thread.

Barefoot Squatter
Barefoot Squatter
March 12, 2018 8:08 pm
Reply to  Shaun Gross

Ah, a Kiwi, very nice. My wife and i honeymooned the south island and Auckland for a wk and a half, what a great place, great people

Barefoot Squatter
Barefoot Squatter
March 12, 2018 2:12 pm

A – 225, 245, 260, 275
singles – 290, 295, 300, 305
B – 1:48, 1:49, 1:48

Blake
Blake
March 12, 2018 1:57 pm

A: 220-285 (calling my max 315, might be 20-30lbs too light, but trying to keep good form)

B: subbed 400m run for rows, 13:42 for three full rounds
1/4 mi. times
1:40 (x3=5:00),
1:28 (x3=4:24),
1:26 (x3=4:18)

Joey Maltais
Joey Maltais
March 12, 2018 2:52 pm
Reply to  Blake

Nice negative splits!

Barefoot Squatter
Barefoot Squatter
March 12, 2018 7:53 pm
Reply to  Joey Maltais

Yea, seriously

Dustin C.
Dustin C.
March 12, 2018 1:54 pm

18.3 redo 456 from 382 all bmu as I only have access to being able to do strict rmu currently

Barefoot Squatter
Barefoot Squatter
March 12, 2018 2:08 pm
Reply to  Dustin C.

Monster improvement, way to get at it

Rob Schneider
Rob Schneider
March 12, 2018 2:18 pm
Reply to  Dustin C.

Huge improvement! Way to go!!

Joey Maltais
Joey Maltais
March 12, 2018 2:46 pm
Reply to  Dustin C.

That’s a great improvement man awesome work! You will kill it on the rings too once you get that set up I’m sure

Candy Olkey
Candy Olkey
March 12, 2018 4:06 pm
Reply to  Dustin C.

Congrats Dustin…awesome work!

ColoradoLivin
ColoradoLivin
March 12, 2018 1:52 pm

A.) romanian deads up to 185 x 6

B.) 1:51, 1:52, 1:47

Philippe Barraud
Philippe Barraud
March 12, 2018 1:28 pm

Back with invictus after a 3 week press focus
A 287.5 – 307.5- 327.5-347.5- 370 – 370f – 355 – 345
Conditionning with 50 45 SDHP
too easy it takes around 1 min to complete. I really need to buy a rower

Candy Olkey
Candy Olkey
March 12, 2018 4:07 pm

Glad to see you back Philippe!

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Michele Vieux
March 12, 2018 8:03 pm

Welcome back! We just happen to be in a press focus… 🙂

Shaun Gross
Shaun Gross
March 12, 2018 12:33 pm

Hi everyone, today is my first day on board with Invictus programming – looking forward to it!

Deadlifts
160kg x 5, 172.5kg x 5, 185kg x 3, 197.5kg x 2, 210kg x 1, (added belt), 210kg x 0, 200kg x 1, 200kg x 0, 200kg x 1

Those deadlifts were bloody hard – haven’t pulled heavy in a long time

Rows – Done on the 5 minute – 1:33.1, 1:33.5, 1:34.5

Hamstrings/Bum/Biceps were done after this.

Chris M.
Chris M.
March 12, 2018 12:46 pm
Reply to  Shaun Gross

Welcome Shaun – big numbers – great work.

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Michele Vieux
March 12, 2018 12:55 pm
Reply to  Shaun Gross

Hi Shaun! Welcome aboard! Love that you added in some extra bum work! 🙂

Let me know if you ever need anything – I’m here to support you!

Shaun Gross
Shaun Gross
March 12, 2018 1:35 pm
Reply to  Michele Vieux

Hahah, I meant more that the rowing destroyed my hams/bum/bi’s!

Michael Fontana, 40, 183
Michael Fontana, 40, 183
March 12, 2018 1:01 pm
Reply to  Shaun Gross

Nice work today, you were flying on the 500m

Shaun Gross
Shaun Gross
March 12, 2018 1:40 pm

Thanks mate, I’m 95kg and 5’11 so rowing comes easier for me. Especially easier than pesky ring muscle ups !

BenW
BenW
March 12, 2018 1:38 pm
Reply to  Shaun Gross

Quuuuick!

Barefoot Squatter
Barefoot Squatter
March 12, 2018 1:57 pm
Reply to  Shaun Gross

Welcome! Very impressive numbers

Rob Schneider
Rob Schneider
March 12, 2018 2:19 pm
Reply to  Shaun Gross

Great times on the row brother!!

Joey Maltais
Joey Maltais
March 12, 2018 2:53 pm
Reply to  Shaun Gross

Welcome! Killer numbers that’s awesome

Mike Slagle
Mike Slagle
March 12, 2018 6:09 pm
Reply to  Shaun Gross

Great to have you here bro! It’s a great place to make progress and encourage one another.

Michael Fontana, 40, 183
Michael Fontana, 40, 183
March 12, 2018 12:30 pm

A. went off of 405 max; 280/305/325/335/365/375/380/385 – felt good today
B. 1:41/1:42/ 1:44
Will attempt 18.3 again this afternoon, was not smooth on the DU’s so that just killed my time, want to get through one round at minimum.

Joey Maltais
Joey Maltais
March 12, 2018 2:54 pm

Good luck, you’ve got this for sure!

Candy Olkey
Candy Olkey
March 12, 2018 4:09 pm

Good luck Michael!

Teddy
Teddy
March 12, 2018 4:43 pm

Rooting for you brother!

thelonghorn
thelonghorn
March 12, 2018 6:38 pm

End up doing the redo?

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