Workout of the Day
A.
Snatch
Build to 85% of your Snatch 1-RM in 5-8 sets

B.
“Vengeance”
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)

Rest 7 minutes, and then . . .

C.
Three rounds for time of:
3 Rope Climbs (15′ ascent)
15 Burpees
15 GHD Sit-Ups

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Jason NPete KendrickGeoff BBryce StanhopeB. Shannon Recent comment authors
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Jason N
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Jason N

A) 145 – shoulder is bugging me

B) 19:20

C) subbed 3 muscle ups for rope climbs – 8:00

Pete Kendrick
Member
Pete Kendrick

Missed posting on Friday b/c we trained late night. Fri: A: (C&J 111 x 6) 165 -> 225 B: Pulls: 255, 275, 275 C: Treadmill sprint @ 10.5/11 mph (subbed strict pronated pull ups for HSPU to save shoulder) 10, 10, 9, 8 D: Back squat x 10 (200, 215, 225) Missed this WOD yesterday and did a 3hr gymnastics for Crossfitters session out a local gym club. So much fun and great practice session. I’d highly recommend trying a class out. The emphasis on static core strength before adding dynamic movement was my biggest take away. Sunday: A: 165lb… Read more »

Geoff B
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Geoff B

A: 95, 105, 115, 120, 125

B: 15:30 * 115lb for snatch, 135lb for C7J & Deads

C: 7:16

Bryce Stanhope
Guest
Bryce Stanhope

A. 115-125-135-145-150-155

B. 12:17 rounds 5 6 and 7 form on snatch was ugly.

C. N/A

Brian Shannon
Member
Brian Shannon

A. 95 – 115 – 135 – 155 – 165

B. 10:30
Started round 7 at the 9:00 mark then at some point someone stopped the clock so not 100% how long this WOD took me to finish. Low back was on fire with the dead lifts!

C. 6:37
GHD’s were the tough part for me.

Mike Fantini
Guest
Mike Fantini

A.
135-145-150-155-160

B.
13:22

C.
6:42
-don’t have a rope, did 3 muscle-ups in place

Rachel Doucet
Member
Rachel Doucet

A. Built up to 93 lbs (105 is my 1RM)
B. 17:51 -decreased the weight to 83 lbs, not ready for 95 yet.
C. 11:55 -Replaced rope climb w/ 20ft 95 lb sled pull/ sled push.
Pulled/ Pushed Sled 3X to equate one rope climb.

This was a very tough Day, Ready for a day off. Sore from yesterday’s Navy 5K Race which I crushed and yesterday’s WOD. Thanks!

Sterling Haglund
Member
Sterling Haglund

Worked up to 145#

B: Absolutely smashed me. 34:50 full squat snatches

C: Scaled this as no rope available at the rec centre. But they do have sweet lifting platforms and bumper plates.

Ryan W
Guest
Ryan W

A-
95-115-135-145-145

B-
22:59.. Got absolutely crushed. Back and shoulders trashed for some reason. I think it’s because we can’t drop weight in our gym and I had to control everything to the floor yesterday on the clusters. Not to mention my back from the KBs. Some incredible times on here today nice work guys!!

C-
11:17. Sub 15 towel pull-ups for rope climbs. I love rope climbs. I hate towel pull-ups. Mentally ready for a rest day

John Pavlic
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John Pavlic

A. 155#s (full squat snatch here) B. 12:30. Loved this WOD C. Did not do this one, as I already had 2 more workouts on my agenda for the morning due to commitments to my wife and my gym. Part C alternate: 2 person team Isa-Grace. 30 Snatches 135/75 30 Clean & Jerks 135/75 combined reps of 2 team members Did this with my wife, I promised her ahead of time, it was the programmed WOD for the day at our gym (I programmed it and used the 75#s for the ladies similar to the CF Open 12.2 WOD) and… Read more »

Stephen Putbrese
Member
Stephen Putbrese

A. 195

B. 11:04

C. 8:52

Nasty. By C I was smoked. Great day!

Paul Zavaglia
Member
Paul Zavaglia

A.) 135/145/155/175/185/195 no misses, felt great.

B.) Rx’d in 10:23. Good word went out of the gates real fast and tried to hang on. Wanted to push comfort level.

C.) 6:27. Rope climbs felt. Kept burpees consistent, gods could use some work. Should be a 5 min wod for me.

Back to moving!!!!

Scott
Guest
Scott

worked up to 165

b 23:45 Had to catch the snatches in full squat so I did’t press out.

c 11:29

Kyle Flanders
Member
Kyle Flanders

A. Completed to 85%

B. 12:15 great wod really feeling the shoulders today after all those C&J’s and hspu’s they are burnt out.

C. 7:04

Did my day #4 of my squat program after everything.
10×[email protected]%

Christer Idland
Member
Christer Idland

A
built up to 80 kg (85%).. shoulders were pretty smoked today after 75 HSPU yesterday so would have been hard to go any heavier.

B
14:46
Did power snatches and cleans. Shoulders!

C
Did it with a 20′ rope
9:56

Rest day tomorrow sounds great =)

Daniel Stearns
Member
Daniel Stearns

A. Worked up to 175

B. 12:45-not enough grr, took my foot off the gas with c&j.

C. 8:38

Christian Harris
Member
Christian Harris

A.
135(2)-155(F,1)-175(F,1)-185-192.5

Slow start.

B.
12:27

This sucked so so good lol. Went with power for the snatch and cleans assuming youd only want to squat as low as needed. Plus I figured the faster you can get the reps done the less you can breath 😉

C.
8:04

Dirty! Rope climbs are getting so much more efficient: 1 jump, 2 pumps.

Woke up pumped to do this one! Cooled down with a 1000m row and some mobility work. Solid work week!

Caroline Fryklund
Member
Caroline Fryklund

A. built up to 95 lbs (I did squat snatch)

B. 16:44.
Felt pretty tired in my body today. The snatches were heavy for me and from round 2 I had to do them one at a time.

C. 9.58.
Started each ropeclimb seated on the ground to get the right lenght on the climbs, and had some snowflakes falling on me while I was climbing :)(our rope is placed right in the doorway and you need to open up the “garage-door” to be able to climb)

Robert Sax
Member
Robert Sax

Are snatches in vengeance full or power? (reads as full but want to confirm)
And c&j power clean acceptable or full?

Please clarify. Thanks!

Robert Sax
Member
Robert Sax

Wow. Didn’t even see comments above. Oops.

John Pavlic
Guest
John Pavlic

I agree with Will. Unless stated otherwise, the snatch and clean in this type of WOD would usually be ‘power’ or just as low as needed to get the work done.

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.