Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

Every 2 minutes, for 4 minutes (2 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 1.1
(2-3 second reset between singles)

Build over the sets to establish a 2-RM power clean & jerk.

For time:
5 Ground to Overhead (245/155 lbs)
10 Ground to Overhead (195/125 lbs)
15 Ground to Overhead (145/95 lbs)
20 Ground to Overhead (95/65 lbs)

Against a 90-second running clock…
30 Air Squats
12/7 Calorie Assault Bike
Max Rep Burpees in remaining time

Rest 2 minutes and repeat for a total of FOUR sets.

Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

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Bobby WallumMarco MachadoSeb BenistyNicole MergenthalTaylor Shramo Recent comment authors
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Bobby Wallum
Bobby Wallum

A. Done
B. 45#
Up to 275×2 285×1 290×1
Missed second power clean at 285
Didn’t attempt second at 290
C. 5:48 RX last time was 6:08
D. RX 15/14/12/14 = 55 total did Burpees to a target this time
Last time 51 total
E. Done

John Vautier (North Central)
John Vautier (North Central)

A. Done
B. Done, empty barbell, not to full squat depth but as low as possible.
C. 95/135/155/175/195/215/230/245/255/270 – last 3 weights were single power clean and jerk.
D. 9:55 Rx – middle two barbells need to move faster!
E. 30 air squats, 30 front lunge steps, 30 reverse lunge steps, 30 air squats, echo bike, 6/4/4/9. Lunge steps took longer than air squats, but wanted to test.
F. Done

Tino Marini
Tino Marini

Solid push today dude. Good to see your hip is feeling better.


Do classic handstand walk and some obstacle

Done empty barbell

Up to 110kg power clean and power jerk



60kg chinese row
0,500grammes snow angel
15 ghd

What a strong start for this cycle
I am tired ahah

Alex Gonzalez
Alex Gonzalez

A. Done (i love that)
B. Done (45 lb)
C. 185/185/185/185/195/195/195/205/205/205/215
D. 19:12
scaled the firts 5 reps to 215 lb
E. 0/3/4/4
F. Done

Valter Andrade
Valter Andrade

A. Done
B.15 KG
F Done

Anna Lings Kjelgaard
Anna Lings Kjelgaard

A. Done
B. Skipped bc of hip
C. Up to 65kg
D. 12:00. Scaled first set down to 60kg, after that RX.
E. 14, 13, 13, 14. Did squats to low box (hip rehab).
F. Done

Charlotte Garvey
Charlotte Garvey

A- done
B- 30kg
C- up to 67.5 I was working on technique
D- 9:05
E- did with rower – 11,12,14,14

Thanks tino, i am back now and logging in and marking my scores 😊 I will do Monday tomorrow as I train with the competition team Monday . Looking forward to this new cycle 🙂

Tim Coffield
Tim Coffield

B. 45# bar
C. 195 power clean + split jerk
D. 175 / 155 / 135 / 95
E. With 12 cal row and 2 min clock
10 9 10 10
Did a few more of these for fun, about the same 9-10 burps each time. 10 total. Air squats around 38 seconds. Transitions on and off rower with the foot straps took a few seconds. Starting burps around 1:25 mark

Great workout thanks Tino!

Korey William Harris
Korey William Harris

Had to be super short today with training, still got something in…

C) 155-215
E) 7/7/7/8 Quads on 🔥

Andrey Gutierrez
Andrey Gutierrez

A. Done
B. 45/65
C. 135/165/185/205/215/225/235Failed 2nd/235 Failed 2nd/235/235Failed
D. 9:32 RX Only missed 2 reps at 245
E. 12/11/7/6 Burpees. My legs were on fire on the last one
F. Done

Kryssie Chandler (45-49)
Kryssie Chandler (45-49)

A. Done, a little better every week
B. Done
C. Up to 150
D. 9:02. Used 135/115/95/65 – 2nd set took me the longest.
E. RX 13/12/12/14. I’d do this one 3 times over part D. 🙂
F. Done

Taylor Shramo
Taylor Shramo

A: done
C: 245
Haven’t felt/been this weak since college
D: 11:21, tried to start with 225 on the bar instead of 245 but accidentally loaded 235
E: 7/7/8/9
F: done minus the rows

Ángel Zúñiga
Ángel Zúñiga

A. Through cones first time!
B. Done
C. 125/135/145/155/165/175/185/195/205/215 (pr!)
D. 5 Ground to Overhead 185
10 Ground to Overhead 155
15 Ground to Overhead 125
20 Ground to Overhead 95
total time 6:58
E. 8/8/9/8
D. done

Tino Marini
Tino Marini

Congrats on the PR Angel!

Dave Cormier
Dave Cormier

A. Done
B. Up to 95#
C. 135 / 155 / 165 / 175 / 185 / 190 / 190 /195 205
D. 8:44 @ 185 / 165 / 135 / 95
E. 8 / 10 / 7 / 8

Sam Woodman
Sam Woodman

A: Practiced some shoulder taps and walking betwixt the rig
B: With the barbell, my thoracic mobility is trash
C: 185/205/225/235/245/255/255/265/275/285#
One push jerk and one split jerk for all, focused on jerk dip. Tied push perk pr
D: 6:19 sharing a bar with Bryan (you go I go sets). We did singles on 245, doubles and triples on 195#, 5s on 145# and 10s on 95#. 95s were muscle snatches, rest c&j
E: 13s for all
F: Snow angels and 2k abs done

Nicole Mergenthal
Nicole Mergenthal

B. Sotts press 45/55
C. 125/135/145/155/165/175/175/180/180/185
D. 5:56rx
E. 6/5/4/5 I stink at that bike 😭

Tom Brown
Tom Brown

F) 70s / ✅

A) ✅
B) up to 155
C) up to 278
D) 10:05 RX
Singles to 95
245 sub 2
195 sub 5
145 sub 7:30
95 UB 65 seconds

E) I knew I did this wrong e90s after the first round
1) 2 burpees
2-4) just got the cals

I was dying either way!

Tino Marini
Tino Marini

What did you do??

Tom Brown
Tom Brown

Went hard in the paint.

Every 90 seconds for 4 rounds no rest

El Ponch
El Ponch

A. Done
B. 145
C. 145-165-185-205-225-235-240-245-250-255
D. 8:40 rx
E. 9/8/6/5
F. Done

Daniel Mendelsohn (45-49)
Daniel Mendelsohn (45-49)

A) Worked on handstand holds. Could actually get the weight over my fingers for the first time. Progress.
B) 85/85
C) 115, 125, 135, 155, 165, 175, 185, 195, 205 (missed second), 205
D) 8:57 with 195, 165, 135, 95
E) 7, 7, 8, 6

Ezequiel Gonçalves
Ezequiel Gonçalves

B-50-60-70-80-90-95-100-105-110-115fail 2 X jerk
C-10:19RX 2:30 first bar 😒🙄
D-12-12-11-13 legs💥

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.