Complete as many rounds and reps as possible in 6 minutes of:
5 Power Cleans (135/95 lbs)
5 Burpees Over the Barbell
Rest 4 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Ball Shots
10 Hand-Release Push-Ups
Rest 4 minutes, and when the running clock reaches 20:00…
Complete as many calories as possible in 6 minutes of:
Row for Calories
A. Bryan (40# dumbbell row vs. row) – 6 rounds + 1 power clean; 5 rounds + 10 wall balls; 144 reps. Christy (70# power cleans, 20# dumbbell row) – 6 rounds + 2 power cleans; 4 rounds + 5 wall balls; 115 reps.
Still on the road. Had to sub run for rower.
7+1 power clean Rx
6 rds Rx
Run for 6 minutes, on the farm and have no clue how far it was.
in team of 4
By in 4000 row 4 rowers in use
15 bar muscle up
30 Handstand Push Ups
60 Burpees to bar
90 Kettlebell Swing (32/24)
120 Deadlift 100kg/80kg
150 GHD
180 Double Unders
By out 8000 row 4 rowers in use
+ 250 wall balls 15kg/9kg.
Time 43:27
A. 6rds+2pc
B. 5rds+8wb
C. 88cals (stationary bike)
We did team wod for 4
By in 4000 row 4 rowers in use
15 bar muscle up
30 Handstand Push Ups
60 Burpees to bar
90 Kettlebell Swing (32/24)
120 Deadlift 100kg/80kg
150 GHD
180 Double Unders
By out 8000 row 4 rowers in use
These movements completed in order, one athlete working at a time. Team also has to do 250 wall balls 15kg/9kg. Wall balls can be done at any time while other team members are working on the load, only one member at a time can work on wall balls.
Total time 43:27
Hi guys
New to invictus programming, crossfitting for a year tho and last 5 mos on my own due to schedule. Glad to joing a community to post to.
Did this today as was away yesterday.
Ran 2 mi warmup
1) 6 rnds rx
2) 6 rnds but had to do 25 lb dumbbells thrusters sub for wallballs due to not enough ceiling height for it
3) 70 calories. I probably should have hit way more but the legs were feeling sore from running.
A. 95# 6+5
B. 15# 6+2
C. 99cal.
Question on row. Do you count the calories at time of 6min or at the end of pull? It hit 100 about 1sec after 6min so you know the answer I’m looking for!…
D. 20, 16, 12 DB curls @35#
I blame Teddy!
A) scaled to 50 kgs to go like a madman: 6R + 7
B) 9kgs to 10 feet, like a madman: 5R + 6
C) rowing like a madman: 109 cals = 1564 mts
D) dying
Love it man, you got to them 3-digits on C!
For a moment there in the fourth minute I thought it wasn’t going to happen, but I was chasing you so I wasn’t going to let it slip
A. 6 rds + 1PC
B. 5 rds
C. 96 cal
All Rx
Modified today’s workout.
AMRAP 5min then 1min of rest (instead of 6:4)
A. 6 rounds + 7
B. 5 rounds + 14
C. 85 cals
D. Extra biceps, triceps and abs.
Have a nice weekend everyone!
A. RX – 6R + 2 PC
B. RX? – 6R + 5 WB (14#)
C. 75 Cal / 1302 M
Wanted to hit 6 rounds for A and B …successful!! That definitely helped make the row suck a bit less! Even though I didn’t have a BIG cal #….I was happy to stay with a steady pace that didn’t burn out after the first 300 meters…I’ll call that a progressive success!!
Awesome work today! I didn’t get to do this one but from where I’m standing you kicked ass! Have a great week end
A. Rx: 5 Rounds + 8 Reps » Goal: 6 Rounds
B. Rx: 5 Rounds + 12 Reps (20 lbs) » Goal: 6 Rounds
C. Rx: 94 Cals (1,461 Meters) » Goal: 100 Cals (+1,500 Meters)
Hit no goals. Back to the drawing board!
Seeing today’s wod my only goal is “not to die”, let’s see how it goes
Hitting personal goals is always an amazing feeling….but u put up some great numbers today….be proud! Your row must have been tough…that’s a HUGE cal number. …I’m just a little jelous!
He’s beast mode all over
A. 7+4 Burpees (79 reps) Rx
B. 5+9 hrpu (119 reps) Rx? (20# and 10′)…shoulders were on fire
C. 78 Cals (this was harder than I thought it would be)
I was not able to get a workout in yesterday due to travelling so today I decided to drop in a box (Crossfit Dieppe) this morning since I’m away from home for the weekend. Partner wod (mix of fran, isabel, grace and diane) A. 42 thrusters 95# 42 pull ups 30 snatches 135# (scaled to 75#) 30 clean & jerk 135# (scaled to 115#) 42 deadlifts 225# 42 kipping hspu We split the reps differently for each movement Took about 18:30 Rest 3 min B. 6 rounds (3 rds each per partner) Row 400m While partner 2 completes 1 rd… Read more »
I love it when I have to travel for work and can find a box to drop in to! Great change to the “home alone gym”.
Great work today!
Yes it is! Thanks my friend 🙂
1) 6+1 Rx, tried to keep it steady to keep the Heart Rate and Breath Rate down
2) 5+6, this was straight shoulder fire
3) 106 Cals, this was a tough way to finish.
Overall, this was a really good training day. Lots of everything and a tough cardio finish, well done Invictus well done
1. 6 full rounds 115 lbs 60 reps
2. Five rounds + 5 wal balls (20lb) 105
3. 97 cals
307