Workout of the Day
Five sets of:
2-Position Clean
(One from the ground, one from the hang)
Rest 2-3 minutes between sets

The goal is to focus on putting yourself in the correct positions, and then executing the lift with speed and intensity.  Do not sacrifice speed for weight.

Every minute, on the minute, for 10 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

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ShaneMicke(HerrDee)MikeELuluChris Freischlag Recent comment authors
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2 pos clean
60-70-70-75-80 kg
A bunch at 60 kg after.
Focus on speed and pos.

Did 11 rnds,missed counting.
Each rnd 30-35 sec work time.

Mike Eberts
Mike Eberts

A) 135lbs/165/185/225/255lbs
Wasn’t sure how I was supposed to do it but all were fast squat cleans and I didn’t let go of the bar in between the two reps. Hope I did it right. Gonna review video tonight 🙂

B) Each round took about 27 seconds except the last round I pushed it and got 23 seconds. Didn’t very tired and used chest to bar after the second round.

Thanks CJ… Making a huge impact in my life right now with your amazing programming! You da man!!!!

Louise Hodge
Louise Hodge

A) 75lbs/95/105/115/135lbs

My squat clean at 135lbs was ugly but the hang was awesome. Mike and Chris laughed hard at me cuz my hang clean was way better than the squat clean, guess I have to work those deep squats.


Push ups got hard. Everything else felt great, usually had around 25 sec rest before the next round at beginning then fell to 20-15 sec.

Happy weekend 🙂

Chris Freischlag
Chris Freischlag

A) 135 lbs /135/ 155/155/ tweaked my wrist on set five

B) Best was :23 remaining, worst was :18 remaining. Felt like I could have kept pace and maybe hit a PR of 20 on Cindy. Great way to get us better CJ! 

courtland creekmore
courtland creekmore

I have been posting every wod I have done since 1/1/12, whether good bad or ugly.

145# on the clean was the weight I worked up to, trying to keep the speed in mind. They were all power cleans.

Kept up decent pace for 3-4 rounds of metcon, then the ugly came and wouldn’t leave. Maybe dehydrated and mentally weak today.


Kept it pretty light today on the strength/skill portion. I didn’t get much sleep last night so I didn’t want to go to heavy.

A. 115# for first set. 135# for the other four sets. I felt really good dropping underneath the bar and exploding up quickly. This was just the right weight to work on efficiency of the lift.

B. All rounds completed. In the beginning had about 18-20 seconds left each round. Towards the end that decreased to about 10-15 seconds. Great workout!


Forgot to mention these were all full squat cleans.

S. Baer Lederman
S. Baer Lederman

Worked from 185lbs to 235lbs. Focused on dropping under weight really fast. These multi-position cleans really help form and confidence.

Each round completed with 25-30 sec rest.

Great programming, thanks!


Way to go Baer! Keep up to great work buddy.

Magnus "loophall"
Magnus "loophall"

70-80-80-80-85kg failed on hang at 85kg.
Couldn’t use hook grip, my tumb is still a bit sore after the bouncing barbell accident a few weeks ago.
And I miss the speed part on “A” !?

I had a average rest at 20 sec first 7rds, then the pushups get me and I finnished with the sguats left at the 10th round.

Happy weekend folks!!!!


Worked on my Snatch for 45 mins.
Then 2 pos Clean with 50kg for all sets.

Row 2500m – 10:01

After the 1st part I just crashed. No point in pushing myself now. Probably time for me to have a solid rest this wknd and ease back into next week.

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.