12-31-2012

SWOD (Strength Workout Of the Day)

BACK SQUATS (85% OF YOUR 1 REP MAXIMUM)
5-5-5-5-5

REST 5 MINUTES

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) IN 15 MINUTES:

10 FRONT SQUATS (MALES 95 LBS./ FEMALES 65 LBS.)
10 BOX JUMPS (MALES 24" BOX/ FEMALES 20" BOX)
10 TTB (Toes To Bar)

12-29-2012 and 12-30-2012

Rest days.  Stay motivated.

12-28-2012

Hero WOD: "Severin"

For Time:

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. 

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah. 

12-27-2012

"Tosh":
3 rounds of: (200m, 400m, 600m)
After each interval, rest the same duration it took you to run the last interval.

12-26-2012

The Burpee Mile:
Do broad-jump burpees to cover one mile distance. WOD demo here.
A track works best, but any known distance mile will work.

12-25-2012

Christmas Day:Run 5k , but every 2:00 do 20 pushups and 20 squats.  It pays to go fast.  Merry Christmas!

12-24-2012

Eight Tired Reindeer:

Four Rounds for Time:
Dasher 100m Run
Dancer: 10 Burpees
Prancer: 25m Lunges
Vixen: 25 Air Squats
Comet: 25 Pushups
Cupid: 25 Situps
Donner: 25 Mountain Climbers
Blitzen: 25 Flutter Kicks

Get your workout in early and finish up that last minute shopping.
Due to holiday routine, this weeks WODs will require no equipment.  No excuses.

12-21-2012 through 12-23-2012

Rest days.  Spend some time with friends and family.

12-20-2012

SWOD (Strength Workout Of the Day)

3 reps EMOM (Every Minute On the Minute) for 10 minutes:
Deadlift ( 85% of your 1 Rep Maximum)

Rest 5 Minutes

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) in 10 Minutes:

10 Kettlebell swings (substitute with a dumbell as necessary to scale weight)
10 Box Jumps (Males 24" box/ Females 20" box)

12-19-2012

SWOD (Strength Workout Of the Day)

Shoulder Press (85% of your 1 RepMaximum)
3 reps EMOM (Every Minute On the Minute) for 10 minutes

Rest 5 minutes

WOD (Workout Of the Day)

4 RFT (Rounds For Time):

10 Push Press (65% of your 1 Rep Maximum)
10 TTB (Toes To Bar)
400 meter run

12-18-2012

SWOD (Strength Workout Of the Day):

Back Squats
3-3-3-3-3-3-3 (85% of your 1 Rep Maximum)

Rest 5 Minutes

WOD (Workout Of the Day):

AMRAP (As Many Rounds As Possible) in 12 Minutes:

12 Front Squat (Males 135 lbs./Females 95 lbs.)
12 Pull-ups
12 Burpees

12-17-2012

KELLY

5 ROUNDS FOR TIME OF:

400 METER RUN
30 BOX JUMPS (MALES 24" BOX/ FEMALES 20" BOX)
30 WALL BALL SHOTS (MALES 20 LB. BALL/ FEMALES 10 LB. BALL)

Dec. 15-16

Rest Days....Or, make-up days for whatever you had to miss this past week.

Letmeshowyousomthin

Safety Stand Down!!! Enjoy your Holiday Routine....You've EARNED it!

For the hardcore obsessive compulsive devout followers: 

BRADLEY

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

For time:

10 Rounds of:

Sprint 100m

10 pull ups

Sprint 100m

10 burpees

Rest 30 sec.

Strength WOD

Deadlift EMOM (Every Minute, On the Minute) for 7 minutes

2 reps at 315/245/or your body weight on the bar (pick one, or go heavier)

Daily WOD

AMRAP in 15 min:

6 Box jumps, 24"

8 Toes to bar

12 Kettle bell swings, 2 pood/1 pood(sub 70lb dumbbell or 35lb Dumbell respectively)

                                             Turkey Fry at Noon!!  Thank you to the Chiefs!

Sports Day or Run 5k.

CFOT Hoodies will be in Friday - final cost is $32 each.

Note: Power Clean catch is when hips are above the knee. Squat clean, aka Full Clean, aka Clean, is where the hips are BELOW the knee in the catch.

Your Choice:

"Elizabeth" (CF mainsite benchmark WOD)
For time: 21-15-9 reps of
135lb power clean
Ring Dips

OR

"Lizzie" (CF Football favorite)
For Time: 12-9-6-3 reps of
185lb power clean
Ring Dips

For Time:
30 Muscle Ups

Scaled:
Big dawgs: Rxd. (You are not a big dawg for this WOD if you cannot complete a MU).
Porch: If unable to perform a Muscle up, substitute 4 pull ups followed immediately by 4 dips, for 30 sets.
Pack: 4 pull ups/4 dips for 20 sets
Buttercups: 3 assisted pull ups/3 assisted dips for 10 sets.

A Muscle Up is one of the hardest upper body exercises to perform, however is not even a rated gymnastic movement. It is simply how a ring man BEGINS his routine.

12-8-2012 and 12-9-2012

Rest days.

FYI - You can add CrossFit Overtorque to your iphone's home screen. Simply tap the box at the bottom of the screen while viewing the website on your device and select "Add to Home Screen" to have your WOD just a tap away.

12-07-2012

FRIDAYS ARE HERO WOD DAYS AT CROSSFIT OVERTORQUE



For time:
50 Pull-ups
400 meter run
21 Thrusters (Males 95 lbs./ Females 75 lbs.)
800 meter run
21 Thrusters (Males 95 lbs./ Females 75 lbs.)
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

12-06-2012

SWOD (Strength Workout Of the Day)

Front Squat (80% of your 1RM)

3-3-3-3-3-3-3

Rest 5 Minutes

WOD (Workout Of the Day)

4 Rounds for time:

5 Overhead Squats
10 TTB (Toes To Bar)
400 Meter Run

12-5-2012

SWOD (Strength Workout Of the Day)

Shoulder Press - EMOM (Every Minute On the Minute) for 10 minutes:
5 Repetitions (75% of 1RM)

Rest 5 minutes

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) in 7 minutes:

7 Push Press (Males 135 lbs./ Females 95 lbs.)
7 Box Jumps

12-4-2012

SWOD (Strength Workout Of the Day)

Back Squats (85% of your 1 Rep Maximum)

3-3-3-3-3-3-3

Rest 5 minutes

WOD (Workout Of the Day)

50-35-20

Wall Ball Shots (Males 20 lb. ball/ Females 10 lb. ball)
Pull-Ups

 12-3-2012

SWOD (STRENGTH WORKOUT OF THE DAY)

Power Clean
3-2-1-3-2-1-3-2-1
(* Use your heaviest set of 3, heaviest set of 2, heaviest set of 1 rep... Repeat 3 times)

WOD (WORKOUT OF THE DAY)

AMRAP (As Many Rounds As Possible) in 12 Minutes:

6 Deadlift (Males at 275lbs. /Females at 185lbs.)
12 Push ups