A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Compare results to June 25, 2018.

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Wavy_Dave
Wavy_Dave
September 27, 2018 6:33 am

A. Hit 275#

B. 4 rounds and change. Did DUs this time. Moved on when I kept failing. Got close to 40 a couple times

Michal
Michal
September 27, 2018 1:38 am

A. Up to 152,5 kg.

Matt Sutherland
Matt Sutherland
September 26, 2018 8:51 am

A. 225#, 245#, 265#, 275#, 285#, 290#, 295#, 295#
B. 6+26 Rx

Janelle Hudgin Winston
Janelle Hudgin Winston
September 25, 2018 8:16 pm

Yesterday I did one of the team series wods with my hubby. The squat clean ladder. He did the girls weights and I scaled to 75, 105, 135. We only got through 40 reps though, so I didn’t have to try to move my tired body through 20 reps at 135 ?. Worked on HS walking. And got 25 UB pull ups. Today: yesterday’s. A. Press – 70, 72.5, 75, 80, 85, 90 – 5# PR! Finally!!! It’s been well over a year since I made any progress on strict press. The racking off the shoulder really helped. B. Helen:… Read more »

Jay Pennypacker (M/55)
Jay Pennypacker (M/55)
September 25, 2018 5:56 pm

A. 250 to 340 off of 350. Found myself leaning forward on #6 and in warmups my lower extremities twisted when I got to the bottom. Called it after six. Hot tub and pigeon pose tomorrow.
B. Rx 2 + 36 I found the rope moved super fast on vinyl tile squares !!!! One less rep than 6/25 but I lost time today going outside for WBS.

JT
JT
September 25, 2018 5:43 pm

A. Back squat to 365
B. 12m AMRAP:
40 double under
15 thruster #45
10 T2B
6 rounds + 40

Jon Herscher
Jon Herscher
September 25, 2018 5:35 pm

First time doing crossfit. Did years of powerlifting, but lost a lot of mobility and flexibility so I figured I would try it…

A: 135,225,275,295,315,335,335,335 High bar is a lot different from low bar, but I was still hitting good depth. Maybe not ATG, but definately close.
B: 4 Rounds exactly. Scaled a little bit. Was having a hard time with double unders and toe to bars, so after the first round i switched to single unders and knees to elbows…

This is definately something I can stick too. Feels great to finally do some conditioning.

Chris M.
Chris M.
September 25, 2018 7:28 pm
Reply to  Jon Herscher

Welcome aboard – you found the right place to be.

Trion Horgan
Trion Horgan
September 25, 2018 7:32 pm
Reply to  Jon Herscher

Welcome! Glad you decided to join Invictus – it’s a great program.

Janelle Hudgin Winston
Janelle Hudgin Winston
September 25, 2018 8:18 pm
Reply to  Jon Herscher

Welcome! It’s fantastic programing and great people here. ?

Steven
Steven
September 26, 2018 12:15 am
Reply to  Jon Herscher

Welcome aboard the gaintrain that is Invictus! I’m sure you’ll like it here.

Joey Maltais
Joey Maltais
September 26, 2018 1:47 am
Reply to  Jon Herscher

Welcome! You wont be disapointed

Trion Horgan
Trion Horgan
September 25, 2018 3:07 pm

A. Up to 325 which ties current PR. Attempted 330 but had to bailout of the bottom. I started coming out of the hole but froze and tried to bounce out but my legs were toast.

B. Rx’d 6 rds even. Same as last time. I was just under 2min/rd through 5 but tripped up on DU’S and lost my time. Made it back to the rope right as time expired.

Candy Olkey
Candy Olkey
September 25, 2018 2:01 pm

A. Back squats based off 180# 1RM
130×5, 140×5, 150×3, 160×2, 165×2, 170×1, 175xs1, 180 (f,f)
B. AMRAP 12 min – 5 Rounds +45 reps (45 reps more than in June)
40 DU (4 misses in the first 20 reps…then ALL UB after)
20 WB @ 14# (All broken up with a nice one to the nose in the first set)
10 T2B (All UB)
C. Max Handstand Hold (heels on wall) – 3:36 (21s PR)

Chase Popp
Chase Popp
September 25, 2018 1:36 pm

Super happy with today:

Back Squats:
5@ 262
5 @281
3@300
2@318
2:@337
6-8 1 Rep @356

B: This is my kinda workout.

8 Rds+ 40 DU RX

Great job everyone !

Candy Olkey
Candy Olkey
September 25, 2018 1:57 pm
Reply to  Chase Popp

Super heavy and super fast Chase….good to see that you are HAPPY!!

Steven
Steven
September 25, 2018 4:24 pm
Reply to  Chase Popp

Daaammnnn

Anika & Luke Tipton
Anika & Luke Tipton
September 25, 2018 12:55 pm

Luke
A. 235, 255, 265, 285, 300, 315, 320, 325
B. 5+30

Martin B.
Martin B.
September 25, 2018 12:53 pm

A. Based on a 375# squat. Up to 365.
B. Rx, 6 rounds + 40 DUs + 7 WB. Went unbroken on 6th round.

Joey Maltais
Joey Maltais
September 25, 2018 2:07 pm
Reply to  Martin B.

Killed it

Steven
Steven
September 25, 2018 10:42 am

A. Back Squats based of 155kg 1RM:
5×110 5×120 3×125 2×132.5 2×137.5 1×142.5 1×147.5 1x150kg/330#
2.5kg/5# more than last last time. Felt pretty solid too!

B. As Rx 6 rounds + 40 DU’s + 5 WB’s
That’s +45 reps more than last time. 2 trips on the DU’s, Broke the WB’s into 12/8 after round 3, T2B unbroken. 7 rounds I’m coming for youuuu. Maybe @joeymaltais:disqus and I should go head to head next time 😉

Candy Olkey
Candy Olkey
September 25, 2018 11:48 am
Reply to  Steven

WOW…that would be awesome to see you and Joey go head to head on this…GREAT JOB STEVEN!!

Joey Maltais
Joey Maltais
September 25, 2018 12:28 pm
Reply to  Steven

Damn you got me, awesome work!! 5 wbs was actually the goal I had in mind 😛 I think 7 rounds is possible… first round was just under 1:30 but then I slowed down considerably. Who can get it first? 😀 Head to head would be awesome!

Chris M.
Chris M.
September 25, 2018 7:02 am

A. Back Squat (OT2M)
265×5, 285×5, 305×3, 325×2, 345×2, 355×1, 360×1, 365×1(f)
… been awhile since I’ve got buried under a bar – humbling.
B. As Rx (except 10 – 2p American KB Swings for TTB)
5 rounds + 58
… WB: UB, broke the KBS 5-5 in the later rounds – fell off 6 round pace midway through.

Ryan Bliss M/46/168
Ryan Bliss M/46/168
September 25, 2018 8:49 am
Reply to  Chris M.

Some days are like that. Even in Australia. (From my favorite book as a kid)
Still pretty strong for an old dude.

Joey Maltais
Joey Maltais
September 25, 2018 9:27 am
Reply to  Chris M.

Tough sub with some kbs done yesterday too, nice work

Steven
Steven
September 25, 2018 10:47 am
Reply to  Chris M.

Big Back Squat Chris! Solid work on B too, w/ the KB swings it must’ve gotten pretty grippy, tough sub.

jorge gonzalez
jorge gonzalez
September 25, 2018 5:50 am

Yesterday: A1) EMOM 3: Snatch Pull + Hang Squat Snatch + Squat Snatch. In kgs: 50, 52.5, 55. 1′ rest A2) EMOM 3: 2 Squat Snatches. In kgs: 60, 62.5, 65. 1′ Rest A3) EMOM 6: Squat Snatch. DNF. Failed three attempts at 67.5, felt super fatigued here so decided to hit the brakes and just listen to my body before hitting myself against a wall. B) 6 sets of 1 snatch pull @333X. In kgs: 60, 62.5, 65, 65, 65, 65. C) OT2.5M x 3: 9 back squats. In kgs: 110, 117.5, 125 D) For time: – 1000 mts… Read more »

thelonghorn
thelonghorn
September 25, 2018 4:26 am

A. Dropped my 1RM by 30# for new cycle since the last year has been rough. Done Based off 320#.

B. 5+65 Rx, 5 T2B shy of 6 rounds ?. Split up the WB 12/8 after rd 1 per coach’s instructions. T2B UB.

Chris Pugliese
Chris Pugliese
September 25, 2018 4:21 am

Good morning everybody…

A. 235/255/270/285/305/325/337 (2# PR), 340 (5# PR). PR was so nice I did it twice! actually I was really pissed that I didn’t go for this 2 weeks ago when I got my 2 rep PR. I wasn’t sure this would be possible doing a set every 2 min.
B. 5+42 (2 wb) RX; doubles – missed on 18 in rnd 1 and 2nd in rnd 2. UB the rest of the way. UB on wb. UB on t2b until rnd 5 (5/2/1/1/1)

thelonghorn
thelonghorn
September 25, 2018 4:28 am
Reply to  Chris Pugliese

Congrats on the PR, big gains!

Chris Pugliese
Chris Pugliese
September 25, 2018 4:33 am
Reply to  thelonghorn

Thank you sir. Nice job yourself.

Candy Olkey
Candy Olkey
September 25, 2018 4:52 am
Reply to  Chris Pugliese

Congrats Chris…great training session = amazing overall day!!

jorge gonzalez
jorge gonzalez
September 25, 2018 6:03 am
Reply to  Chris Pugliese

way to go man, great PR

Chris M.
Chris M.
September 25, 2018 7:03 am
Reply to  Chris Pugliese

Great work – congrats.

Joey Maltais
Joey Maltais
September 25, 2018 9:30 am
Reply to  Chris Pugliese

Congrats on #GAINZ! Hitting it twice is also solid. Awesome day, nice work

Steven
Steven
September 25, 2018 10:48 am
Reply to  Chris Pugliese

PR gain train!

Joey Maltais
Joey Maltais
September 25, 2018 3:23 am

A. 5×175# / 5×185 / 3×195 / 2×210 / 2×220 / 1×230 – 237.5 – 245 and went for extra set 1×250 (10# PR)
B. 6 rds + 39 Rx (last time I did 6+4)
I wanted to get as many wbs as possible into rd 7 and I was on pace for it but lost momentum in rd6. Wb ub for 5rds then 10/10. T2B ub except rd 6 last 2 reps were strict. No DU misses
Have a great day peoples

Chris Pugliese
Chris Pugliese
September 25, 2018 4:22 am
Reply to  Joey Maltais

You killed B and had 10# PR??? Great job and congrats!

Joey Maltais
Joey Maltais
September 25, 2018 9:38 am
Reply to  Chris Pugliese

Thanks PR brother! I love wods with DU and T2B

James Dalton
James Dalton
September 25, 2018 4:23 am
Reply to  Joey Maltais

PRRRR again!! And looks like you crushed B.

Joey Maltais
Joey Maltais
September 25, 2018 9:39 am
Reply to  James Dalton

Thanks James! Have fun at the track

thelonghorn
thelonghorn
September 25, 2018 4:27 am
Reply to  Joey Maltais

Wow, great work today!!

Joey Maltais
Joey Maltais
September 25, 2018 9:37 am
Reply to  thelonghorn

Thanks, you too! I like your smart approach

Candy Olkey
Candy Olkey
September 25, 2018 4:44 am
Reply to  Joey Maltais

What an incredible training session…sure to make this day outstanding! Congrats Joey!

Joey Maltais
Joey Maltais
September 25, 2018 9:32 am
Reply to  Candy Olkey

Thanks Candy! You will crush it

jorge gonzalez
jorge gonzalez
September 25, 2018 5:54 am
Reply to  Joey Maltais

Major PR dude, and that B was no joke neither; awesome work

Joey Maltais
Joey Maltais
September 25, 2018 9:47 am
Reply to  jorge gonzalez

Thanks Jorge. Another huge volume session for you yesterday, keep killin’ it man

Chris M.
Chris M.
September 25, 2018 7:04 am
Reply to  Joey Maltais

Crushed it.

Joey Maltais
Joey Maltais
September 25, 2018 9:30 am
Reply to  Chris M.

Thank you

Steven
Steven
September 25, 2018 10:49 am
Reply to  Joey Maltais

Boom! Joey’s in the building lady’s and gents!

Sims
Sims
September 25, 2018 2:39 am

Hello! I am posting not as regularly as I planed but following the training almost daily. (Mo-Fr) Mixing up Performance and Fitness for body composition and strength as a main goal. Would be great if you guys can give me some suggestion to optimize on the following as an example. Does it make sense to work a heavy strength part (A1) and then more structural work (A2)? I would be happy to get some input from you! A1. E2M Sandbag Squats: 5x 90 kg 5x 100 kg 4x 110 kg (for 5 Sets) (110 kg bag is the heaviest I… Read more »

Chris Pugliese
Chris Pugliese
September 25, 2018 4:42 am
Reply to  Sims

Interesting question…there isn’t a right answer. If you were to strictly follow crossfit’s teaching, you would only do one modality each day (i.e. strength or some type of wood to hit one of the energy systems). Here, and in most boxes, they do two modalities (strength and a wod). If you jump to the competition track they do 3-4 modalities with some sort of structural work at the end. Bottom line, do what feels right but listen to your body. More isn’t always better.

jorge gonzalez
jorge gonzalez
September 25, 2018 6:00 am
Reply to  Sims

There is a fine line to follow based on your goals; as chris said, there is not right answer. Usually in “competitor”-type programming, you see a lot of foundational, monostructural work intersected with strength and conditioning, but still it’s not prescribed daily, as there are adaptative periods to be considered; also it doesn’t have a specific order of execution. Personally, I think it varies depending on what you are trying to accomplish and what your short and intermediate term goals are

James Dalton
James Dalton
September 24, 2018 11:47 pm

Running track session tonight for Spartan prep, enjoy everyone!