Tuesday, October 30, 2012


3 Sets of:
Dumbell Walking Lunge x 20 steps
Rest 60 sec
Side Plank Hold for 30-45 sec each side
Rest 60 sec

For Time:
400m Run
30 Front Squats
30 Box Jumps
400m Run

Front Squats should be heavy. Pick a weight that will require you to complete them in 3 to 5 sets. Box Jumps should be high. Stack weights on top of the box if you have to.

Monday, October 29, 2012


A Taste of the Shootout:

Deadlift 3-3-3-3-3 for max load

For Time:
50 doubleunders (or 100 singles)
15 clean and press (135/95lbs)
40 doubleunders (or 80 singles)
10 clean and press (135/95lbs)
30 doubleunders (or 60 singles)
5 clean and press (135/95lbs)
20 doubleunders (or 40 singles)
The Deep South Shootout.

Saturday, October 27, 2012

10-27-2012 & 10-28-2012

Rest Days.

Best of luck to our folks competing in the Deep South Shootout this Saturday.  Rep the CFOT well.

Keep checking out the events page for upcoming competitions and races - and news on the team RWB WOD for Warriors being hosted here at CFOT in November!

Friday, October 26, 2012

Friday, 10-26-12


400m Run
50 Jumping Squats
40 Pushups
30 Knees to Elbows
20 Burpees
10 Deadlifts (185)
20 Burpees
30 Knees to Elbows
40 Pushups
50 Jumping Squats
400m Run

Thursday, October 25, 2012

Thurs, 10-25-12

Push Press
3-3-3-3-3 (80% of your 1RM)
Rest 5 Minutes
"Sucking Wind"
For time:
400m Run
21 pull-ups, push-ups, sit-ups, air squats
400m Run
15 pull-ups, push-ups, sit-ups, air squats
400m Run
9 pull-ups, push-ups, sit-ups, air squats
400m Run

Wednesday, October 24, 2012

Weds, 10-24-12

EMOM (Every Minute On the Minute for 5 minutes)
2 weighted pullups, 3 strict pullups, 4 kipping pullups
Rest 5 Minutes

Dirty 30
30 GHD Situps
30 Deadlifts (Males @ 225 lbs, Females @ 155 lbs)
30 Double Unders
30 Over Head Squats (Males @ 95 lbs, Females @ 65lbs)
30 Hand Break Pushups

Tuesday, October 23, 2012

Tues, 10-23-12

Front Squat

Rest 5 Minutes

Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 400 meters
95 pound Thruster, 9 reps
9 Pull-ups

Monday, October 22, 2012

Thurs, 10-22-12

EMOM (Every Minute On the Minute, 7 Minutes)
2 Cleans (85% of your 1RM)

Rest 5 Minutes

3 Rounds for time of:

15 Hang Power Cleans (males @ 135 lbs., females @ 95lbs.)
15 Burpees

Saturday, October 20, 2012

Sat and Sun, 10-20 and 10-21, 2012

Active rest. Catch up on your homer projects/chores.


Be lazy and enjoy your weekend.


Friday, October 19, 2012

Fri, 10-19-12

For Time:
30 reps, 135lbs, Ground to overhead
One of Crossfits best Benchmark WODs that demonstrates how functional movements allow an individual to lift large loads over long distances-quicklyYou may clean and jerk, power clean and press, or however you can to get the bar off the ground to full extension at the top of a shoulder press.
Big Dawgs- Rxd
Pack- 115lbs
Puppies- 95lbs
Buttercups- 45lb bar

Thursday, October 18, 2012

Thurs, 10-18-12

Front Squats, 3x5
Back Squat, 1 set of 15-20 reps
*Pick a weight that is a challenge but still able to hit 15 reps minimum. Aim for unbroken set.

21-18-15-12-9-6-3 reps of each:
Ring Dips
Toes To Bar
Push ups

Wednesday, October 17, 2012

Wed, 10-17-12

Sprints: 10x100yds, 45sec rest between efforts


Play some Ultimate Frisbee like they do down by the Bayou.
*Do your best to jog back to your endzone after a point has been made!! Kee

Tuesday, October 16, 2012

Tues, 10-16-12

Deadlift, 3x5
60 sec rest between efforts

5 rounds of max reps:  (not timed)
Bodyweight Bench Press (same amount on bar as your weigh)
Pull ups
We're on twitter - @CFovertorque

Monday, October 15, 2012

Monday, 10-15-12

Back Squat, 3x5

METCON (Metabollic Condtioning):
Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

Big Dawgs- Rxd
Pack- 115lb squat cleans
Puppies- 95lb squat clean

* The Squat clean is different from a "power clean", in that the catch is when the crease of your hip is lower than your patella, similar to the bottom of a normal full front squat. (reference exercises and demos link above for further guidance).
REMINDER: Barbells for Boobs is taking place this Friday night at CrossFit Hammond.  Let's get a few folks to drive up and take part for a great cause.  See LT Austin for details.

Saturday, October 13, 2012

10-13-2012 and 10-14-2012

"Rest" Days.
CFOT reps will be competing in the Warrior Dash in Denham Springs this Saturday.  Check out the "Events" page for more upcoming races and competitions...

Friday, October 12, 2012

10-12-2012 Hero WOD: WOOD

5 Rounds of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. 

He is survived by his wife Elvi, his mother Allison, and his father David.

Thursday, October 11, 2012


Deadlift 3-3-3-3-3 to max weight

8 rounds
10 (Ring) Dips
10 GHD Sit-ups

Wednesday, October 10, 2012


Sports Day.

Get outside and play a sport.

Solicitation: We have a handful of CFOT t-shirts left.  See LT Austin, if interested.

Tuesday, October 9, 2012


20 Turkish get-ups each arm (not for time) 35lb/15lb

5 Rounds: 
10 Thrusters 115lb/75lb
25 Double unders (sub: 3 singles = 1 double under)

Reminder: The first phase of On Ramp intro classes begins today at 0630.  See LT Mitchell-Wurster or any of our Level 1 trainers for more info.

Monday, October 8, 2012


20 Handstand Pushups

For time: 100 Burpee Pull-ups

Sunday, October 7, 2012

10-6-2012 & 10-7-2012

Rest day.

A few announcements:
October is Breast Cancer Awareness month.  In support of efforts to find a cure, CrossFit Hammond will be hosting "Amazing Grace," a fundraising event organized by Barbells for Boobs on October 19th.  CrossFit NOLA will be attending along with many other local boxes.  Please support the event, or if you can't make it - make a donation to the cause and buy some cool swag here.  
Team RWB has put together the worldwide WOD for Warriors, an event to raise funding and support for wounded veterans in the US.  CrossFit Overtorque is planning on participating in the event, here or at another local box on November 11th.

Please keep checking the "EVENTS" tab on the main page for info on these and other local events - and let us know if there are others you want us to get in on.

Friday, October 5, 2012


Five sets of:
Walking Lunges with Dumbells x 20 steps
Rest 45 seconds
Push-Ups x 15-20 reps
Rest 45 seconds
Supine Body Weight Row x 8-10 reps
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds

Pick a weight for the lunges that makes it a challenge to finish all 20 steps. Add weight to Push-Ups and Rows if the reps are too easy. For the rows you can use a box to elevate you feet while you hang from a racked bar or a set of rings. Double-Unders are when the jump rope passes twice underneath your feet every time you jump. If you cannot due Double-Unders substitute jumping and touching a target 12" above your reach.

Thursday, October 4, 2012


Take 12-15 mins to build to a heavy Power Clean single.

Trip up and down the new Pull up ladder
Stone lift

For the stone lift set the yoke rack up in the grass and adjust the height so that the cross bar is slightly above the belly button. Lifting a stone over the bar and dropping on the other side in the grass counts as one lift. Pick a stone that is a challange.

Wednesday, October 3, 2012


Go play a sport!

Our gym will be closed today so that our new Infinity rack can be installed. This combined with the cooler weather makes today a great opportunity to hone those Ul-Tee skillz.

Tuesday, October 2, 2012


4 Sets of:
Bench Press x 6-8 reps
rest 90 sec
Strict Toes to Bar (no kipping!) x 10 reps
rest 90 sec

For Time:
10 Ring Dips
1 Pull Up
9 Ring Dips
2 Pull Ups
1 Ring Dip
10 Pull Ups

If you hit 7 or 8 reps on the Bench Press increase the weight on the next set. If you only get 6 reps, you are not allowed to increase the weight on the next set. Sorry for the late post!

Monday, October 1, 2012


Back Squats
1 x 5 @ 75%
1 x 3 @ 80%
3 x 3 @ 85%

4 RFT:
10 Front Squats 135/95
400m Run
Rest 2 Min