Want to have a little fun? Join the second edition of our weekly challenge, which we’ll run throughout the year!
“Invictus Friday Challenge – 1.18.19”
Complete as many rounds and reps as possible in 60 seconds of:
5 Pull Ups
5 Toes to Bar

You may break up the reps however you like or choose to go unbroken. Your score should be written as the total number of reps completed. For example, if you get 3 full rounds and 3 pull-ups, you will note your score as 33 reps.

Post to your instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!

Build to today’s 3-RM…
Pause Front Squat x 3 reps @ 33X1

Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

Every 6 minutes, for 18 minutes (3 sets) for times of:
1000 Meter Bike Erg or 400 Meter Run
6-10 Unbroken Muscle-Ups
10 Unbroken Snatches*

*Set 1 – 155/105 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/85 lbs

Complete as many rounds and reps as possible in 25 minutes of:
500 Meter Row
40 Wall Ball Shots (20/14 lbs to 10′ Target)
20/15 Calorie Bike Erg or Row
10 Burpee Box-Overs (42″/36″)*

*You may use your hands on Burpee Box Overs

Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

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Ezequiel Gonçalves
Ezequiel Gonçalves

Invictus challenge 1.18.19
47 reps
A-120-125kg (only 2 no belt no knee sleeve and metcon ) last week 2 130kg
8mu – 7mu-5mu (right ring are down 🙄)
60-50-40kg for power snatch all 10 ub
C-3+15wall ball
D-2,5kg done

Justin Kuhar
Justin Kuhar

A. 110kg same as the 2rm

B. 3:58 singles got the snatch 8mu
3:46 3-2-3-2snatch 8mu
3:32 ub snatch 7mu

C. 3 rnds +500m row did 20cal on AB

D. Done

Lance Erickson
Lance Erickson

Funzies: 32 reps
a) built up to a set at 325#
b) 4:05, 3:48, 3:45 Rx with a 400m on assault runner
c) 3rounds + 500m row +1wallball. Rx
d) done with 10# DBs

legs felt super heavy today… assault runner felt slow af!!


Challenge 40 reps still trying to get that gymnastics back!
A. 300 brutal
B. RX with 300m assault run 8 muscle ups
C. RX with legs only assault bike instead of bike erg
3 rounds + 500+40+20
D. Done – never gets easier

Korey William Harris
Korey William Harris

Challenge – 46 Reps
A) 215, matched my 2RM from last week
B) 3:20 @115, 3:31 @95, 2:57 @75 all with 6 muscle-ups. Major scale but got it in.

Anu K
Anu K

1 mile bike ride up and down, 0.53 mile run on Air runner + 0.92 mile (during the workout) Strict pull ups 8/7/7, Push ups 16/14/11, Low ring MU work (thinnest band), Lat pull downs, Band aparts, good mornings, tricep work, High ring hang A. 185. Stopped here B. 400 m run on Air runner, Strict pull ups on rings and 5 reps at 95# for snatches Last round on MU, GOT THREE STRICT MU’s YAAAAAAAAAAAAAAAAAAA Finished the workout, went back and got TWO MORE, Rest, THREE MORE, Rest, TWO MORE, Rest, Failed.. Never have I done that many strict… Read more »


I’m new to this. What does exactly @33X1 mean in the pause front squat? Thanks

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.