Workout of the Day
A.
Five sets of:
Push Press x 3 reps
Rest as needed

Build to today’s heaviest triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips

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Jeremie HUGUENIN
Jeremie HUGUENIN
July 6, 2022 3:37 am

A. 60/70/80 x3
85×2/82,5 x3

B. 4 rounds

Phillip Pound
Phillip Pound
April 9, 2015 6:21 pm

Performance A: 185, 205, 225, 235, 245 (f)
Performance B: 3 rounds + 9 burpee box jump overs and 8 push press.

Guest
Guest
April 8, 2015 7:32 am

I’m new to the competition blog here. Def not at strong as most of the people here but I really enjoy the WODs on here and look forward to seeing my progress. From upstate NY (crossfit Binghamton)
A) done (subbed chest-to-bar)
B) 155,175,185,205,225,235,225,215
C) 155,185,205
D) 1 round

Kimmi
Kimmi
April 8, 2015 1:02 am

hi! i have been following your performance program for about 4 months now and already see some good improvements, so i thought i might as well post results 🙂

A.
35 kg x 3
40 kg x 3
45 kg x 3
47,5 kg x 3
50 kg x 3

B.
2 rounds RX + 10 reps (banded ring dips)

should i have scaled the weight on the push presses to get more rounds? or use the RX weight and try to get better at it?

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Michele Vieux
April 8, 2015 4:53 am
Reply to  Kimmi

Welcome and thanks for posting! To answer your question, it depends on your goals. I’d say that unless your focus is to get much stronger, then you should always modify the weight to hold to the intent of the workout. If you’re ever insure just ask!

jake
jake
April 7, 2015 9:03 pm

185 all 5 sets
3 rounds 3 box jumps

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Michele Vieux
April 8, 2015 4:50 am
Reply to  jake

Great job, jake!

Paige Pulver
Paige Pulver
April 7, 2015 8:00 pm

a. 95 x 3
100 x 3
105 x 3
115 x 3
120 x 3

b. 3 rounds + 9 box jump overs
Rxd weight
Used the thin black band for the dips
Jumped onto and over the box for the box jumps

Getting better at push presses! Last week I struggled with 85

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Michele Vieux
April 7, 2015 8:08 pm
Reply to  Paige Pulver

I was going to say! Looks like you crushed those push press!!

Jeremy R
Jeremy R
April 7, 2015 8:48 pm
Reply to  Paige Pulver

BOOM! That is a great gain! Nice work Paige.

Eric Martinez
Eric Martinez
April 7, 2015 7:33 pm

a. Handstand walks/ single arm kettle bell press 4×8 @1.5
A. 180/190/205/220/235F
B. 3+9 struggled on this one good lord

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Michele Vieux
April 7, 2015 8:07 pm
Reply to  Eric Martinez

How are your triceps? 🙂

Eric Martinez
Eric Martinez
April 7, 2015 8:15 pm
Reply to  Michele Vieux

Pretty weak at the moment haha ! I did the dips strict if it makes a difference 🙂 ! But definitely struggled with those !

Jake Portnoy
Jake Portnoy
April 7, 2015 6:14 pm

A. 115/135/155/175/195
B. 3+4 RX

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Michele Vieux
April 7, 2015 8:06 pm
Reply to  Jake Portnoy

Great score for B! Keep posting your results and any questions!

Nick
Nick
April 7, 2015 6:08 pm

A. 155,175,185,195,200
B. RX-4+1 Burpee BJO

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Michele Vieux
April 7, 2015 8:04 pm
Reply to  Nick

Great job, nick! Especially on part B!

Josh
Josh
April 7, 2015 5:53 pm

A. 135/145/155/165/175
B. 3 + 7 Rx but with Strict Ring dips

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Michele Vieux
April 7, 2015 8:02 pm
Reply to  Josh

Nice work with the dips!

Aaron Lesher
Aaron Lesher
April 7, 2015 5:30 pm

A. worked to 170# x 3

B. 2 + 18 Rx

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Michele Vieux
April 7, 2015 8:02 pm
Reply to  Aaron Lesher

Awesome, Aaron!

Genevieve (Latin America)
Genevieve (Latin America)
April 7, 2015 5:21 pm

A. 73/84/93/104/104
B. PP @73# and stationary dips
3 rounds plus 4 BBJO

additional work: rounds of push=ups and some possible running intervals if able to

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Michele Vieux
April 7, 2015 8:01 pm

Great job, G!

Bz
Bz
April 7, 2015 3:53 pm

A. 165/185/205/225/240
B. 3 rounds + 9 burpee box jump overs

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Michele Vieux
April 7, 2015 7:57 pm
Reply to  Bz

Great day!

Jeremy R
Jeremy R
April 7, 2015 8:50 pm
Reply to  Bz

240, Beast mode!

Todd E.
Todd E.
April 7, 2015 3:44 pm

A. 185, 205, 215, 235, 255
B. 3 rounds plus 18 reps. Subbed Bar dips for rings.
Started the day with some Snatch Practice and finished with negatives on my pull-ups, trying to work on weaknesses everyday.

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Michele Vieux
April 7, 2015 7:57 pm
Reply to  Todd E.

Great job, Todd! What is the current pull-up situation and what is your goal?

Todd E.
Todd E.
April 7, 2015 9:06 pm
Reply to  Michele Vieux

I’ve got about 4-5 strict for a couple rounds neutral grip, regular grip about 2. After that I’m kipping for sets of 2-3, anything over 10-12 I’m hitting singles. I would like to be in the 15 strict range and maybe 20 kipping but at my current body weight that would be a lofty goal.

Greg L
Greg L
April 7, 2015 3:40 pm

https://www.crossfitinvictus.com/wod/april-2-2015-performance/

A) 205, 225, 235, 245, 255 (10# PR!)…The footwork and Jerk Balance beforehand really helped.
B) 11:02, my strict pull-ups suuuuuuucccccckkkkk

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Michele Vieux
April 7, 2015 7:55 pm
Reply to  Greg L

Awesome that you thought to incorporate those jerk drills into your warmup!

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Michele Vieux
April 7, 2015 7:55 pm
Reply to  Greg L

And a PR star!

Tony Forza
Tony Forza
April 7, 2015 3:18 pm

95.135.155.175.180.185
3rds RX

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Michele Vieux
April 7, 2015 7:54 pm
Reply to  Tony Forza

Awesome job, tony!

Abby Prater
Abby Prater
April 7, 2015 1:07 pm

85.90.95.105.115
2rds plus 9bjo rx weight on bb and banded dips

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Michele Vieux
April 7, 2015 7:53 pm
Reply to  Abby Prater

Tell me more about your dip situation and goals.

Abby Prater
Abby Prater
April 8, 2015 5:42 am
Reply to  Michele Vieux

Banded dips. I can do strict dips just can’t kip the stupid things so I opted to band them with a kip for the sake of time.

Andy M
Andy M
April 7, 2015 12:15 pm

A. PP 3 x 155-165-175-180-185(2)
B. 3rds + 20 subbed T2B for dips
Not quite the same movement family, but timing was similar. PP were tough, started getting a little jerkish on rd4.

Jeremy R
Jeremy R
April 7, 2015 1:10 pm
Reply to  Andy M

Nice work Andy, I am kinda jealous you didn’t do ring dips… 😉 those things are my Achilles heal!

Joan D
Joan D
April 7, 2015 2:42 pm
Reply to  Jeremy R

make them part of your warm ups, they’ll be nothing to you after a while

Joan D
Joan D
April 7, 2015 2:43 pm
Reply to  Andy M

You better man than me, TTB would have killed me, so you did two cardio movements cause TTB takes alot

Andy M
Andy M
April 7, 2015 5:57 pm
Reply to  Joan D

TTB are a relative strength, could have pick something goatier I suppose. Missed your update, you in the mountains? Makes for fun METCONs.

Joan D
Joan D
April 7, 2015 6:04 pm
Reply to  Andy M

You are right on the strength….yes I’m stationed here in Nevada for the next 3 years, gotta get used to this altitude, but in the long run it would make me better I guess..had a great time in Miami and was able to go spearfishing a few times and actually kill my new PR hog fish, kind of hard to find those in a good size in that area, it has been overfished

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Michele Vieux
April 7, 2015 7:51 pm
Reply to  Joan D

Hogfish PR star!

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Michele Vieux
April 7, 2015 7:52 pm
Reply to  Andy M

That sounds spicy!

Joan D
Joan D
April 7, 2015 12:06 pm

We did bench press for strength then Push Press 5×3

Odette
55/60/65/70×2/70×2

Then 3 rds and 9 burpees over box (using stationary dips and 20 inch step us) still having issues with box jumps, she gets fever and stomach upset when she sees box jumps on the wod, definitely psychological

Joan

145/155/165/170/180

4 full rounds Rx, can’t wait to get my breathing right…..this one was definitely harder than yesterday

Jeremy R
Jeremy R
April 7, 2015 1:08 pm
Reply to  Joan D

I know more than one person that gets a little scared of those box jumps… It is a VERY mental thing for some. I think the key is start small and work up. Maybe even start with a 45# plate and work up…?
4 rounds Rx! I be you were saying “need more air” between reps on this one. I remember trying to breath being dropped off at 7500′ elevation. I was gassed walking to the hooch!

Joan D
Joan D
April 7, 2015 2:35 pm
Reply to  Jeremy R

She has done 16 inches and even 18, but lately she freaks out, maybe cause when she qas doing 16 she felt a few times, so I told her get over it it happens to all of us, but she probably needs to reset, and restart maybe 12 to 14 inches, is more painful for me cause am the husband and I know she can do it…but we all have our kryptonite…thats a good point on the 45s….yeah is like breathing theough a snorkel while working out, I had to slow down my pace but concentrated on doing 6/3 on… Read more »

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Michele Vieux
April 7, 2015 7:49 pm
Reply to  Joan D

I’d say to tAke it down a few inches – especially when for time – and let her conqueror that before bumping if up. The goal is to be explosive and turn over reps quickly do if that isn’t happening then we might pick a different movement.

kechagiasl
kechagiasl
April 7, 2015 11:06 am

A. 100 kilogram
B. 3 rounds and 21 reps

Jeremy R
Jeremy R
April 7, 2015 1:06 pm
Reply to  kechagiasl

Nice work! on A and B!!

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Michele Vieux
April 7, 2015 7:44 pm
Reply to  kechagiasl

100 keys?! Nice job!

kechagiasl
kechagiasl
April 8, 2015 2:28 am
Reply to  Michele Vieux

Yes mrs Michele 3 reps at 100 kilogram.
Thank you very much

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