Workout of the Day
Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds

Three rounds for time of:
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

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courtlandCj MartincraigbRyan FonnerTracy Recent comment authors
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courtland creekmore
courtland creekmore

Second day back – trained with Kent.

SP + PP x 3 @ 115, 115, 115 stopped after third set
Ab Wheel 3 x 10 @ tempo

Switched to fitness mode for metcon
3 x 300m row + 15 DB thrusters @ 25#
forgot the time, but it wasn’t fast, just enough to break a sweat.


A. Press/ push press: 195, 195, 205, 205
Ab roll out sets of 10

B. 5.43
About same pace as ryan. First set in 1.15. Then all down hill from there. Fun wod though.

Ryan Fonner
Ryan Fonner

Yeah good stuff Craig. You can throw around some weight.
I remember looking at the gymboss after the first round and thought 1:15 sweet!
Well it didn’t last long. Was a good wod

Ryan Fonner
Ryan Fonner

Warm up/skill: OHS

A) Press + Push Press
Push press all good
Ab roll out 4a sets of 8

B) 6:38 rx
1st round unbroken
2nd alright
3rd struggled

Ryan Fonner
Ryan Fonner

Hey Tracy, welcome to Invictus. I also don’t live close to a box and got hooked on CJ’s programming about six months ago. This is what I do, but these guys know their stuff too, so you should get a lot of good feedback. I try to stay as close as I can to the rx rep range while adding weight each set. Build up until you fall out of the range or you start to lose your tempo. Those are my guidelines. In between the strength and metcon, unless told a certain time, I usually rest 5-10 minutes to… Read more »

Tracy Seman
Tracy Seman

Started CrossFit in Jan/2011 and was following main site. Then moved and trained for a year at a gym by my house. Fell even more in love with CrossFit. Now back to an area that doesn’t have any great CrossFit gyms. So I started following your site last week. I am loving your performance programming. On the part A of each workout do you always try to increase the weight each set? Should you almost max out by last set? How much time are you taking between part A & B. Sorry if you get these same questions all the… Read more »


Hi Tracy – Everything Ryan said is spot on. Warm up until you get to your working weight, and then start adding until you hit the lower end of the rep range (or you lose tempo/form). I always try to aim for my PR or try to break a PR by the last set. After the warmup and strength portions, we’re usually pretty tight on time so we take just enough time to get all of our equipment set up before we start. Every once in a while, we’ll have workouts where the rest is prescribed between each portion, but… Read more »

Dominique Milot
Dominique Milot

Welcome to the group Tracy!!! I just started the Performance Programming about 2 months ago and I love it!!! And these guys are super supportive….so even if you’re not there physically, you’ll feel like you’re part of the gang in no time…I know I do!!! Cheers!!!


A. 95 / 115 / 115 / 115 and 10 reps per set on the ab-wheel roll-outs
B. 10:40 Rx. I broke the hang cleans into sets of 4 and the push presses into sets of 3. After finishing each round of hang cleans, I was doing power cleans to get the bar up each time after my shoulder-to-overhead breaks…not sure if that’s “legal” though.

Dominique Milot
Dominique Milot

First of all, congratulations to all Invictus athletes!!! You guys were amazing and very inspiring!!! CJ, it was really nice meeting you (even if just quickly)! Hopefully, one day, I’ll be able to visit your gym and pick your brains a little… 🙂

A) 65 / 75 / 80 / 90 (PR for the Press!!!)
Did 8 reps for all Ab-Wheel Roll-Outs

B) 8:38 Rx.


Congrats on the PR!

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.