Holiday Burpee Challenge Part II

12-11-13

Sports Day

or

Burpee Challenge
4 Rounds
40 Seconds Burpees
20 Seconds Rest

Last Day! Top 6 will continue with Part II announced later today.

Burpee Challenge

Don't forget the Burpee challenge ends Wednesday.

Top 6 scores will compete Thursday/Friday in Part II of the competition.

Part II will be announced Wednesday afternoon.

12-09-13

Strength 

A. Front Squats 5 x 3 

Rest 2 minutes between sets

Increasing weight

B. Bar Bell Box Step Ups 5 x 10 (i.e. 5 steps each leg)

Rest 2 minutes between sets

C. Weighted Pull ups 5 x 5

Rest 1 minute between sets 

D. Bar Bell Bent over row 5 x 10

Rest 1 minute between sets 

Row 2K for time 

12-06-13

HERO WOD FRIDAY 

MURPH 
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

12-03-13

Strength 

Hand Stand Push Ups

5 x 7 reps 

- Use the plates or bars to increase the depth/motion of the HSPU if you are capable 

- If unable, use the box to rest your feet, do a push up using primarily shoulders allowing head to touch ground. 

WOD

2 Rounds For Time 

50 Wallballs 20# to 10 Ft Target 

Row 1K 

Rest 5 minutes 

Holiday Burpee Challenge

Join us for the Holiday Burpee Challenge. Please complete prior to Wednesday the 11th.  There will be a tie breaker held on the 12th and 13th for the top contestants.
Fill out the provided count sheet in the gym.

12-02-13

Strength
5 Rounds
Thursters x 5 - rest 90 sec
Chest to Bar Pull Ups x 5 - rest 90 sec

- Each round increase weight on thrusters

WOD
5 Rounds
10 Thrusters 95lbs
2 x 15' Rope Climb

11-30-13 / 12-01-13

Run 10K for time. 

Rest the next day.

11-29-13

Anyone eat too much?

Strength 
Deadlift
5 4 3 2 1
increasing weight, try and start at 70% of your one rep max and add as you decrease reps.
Rest 2 minutes between lifts


WOD 
3 Rounds
1 minute Airdyne Bike 80-90% effort
1 minute Russian KB swings 1.5 pd
1 minute rest

Adjust weight as necessary on the KB swings. Goal is try and keep the same effort throughout each round, same number of swings, same intensity on the bike.

11-28-13

Happy Turkey Day

Before you stuff your face, earn it!

Strength
Every minute on the minute for 10 minutes
Sprint 40 yards


Turkey day Challenge
100 Burpies for time
Run 5K
100 Burpies for time

11-27-13

Still lacking on the posting... Sorry we will try better to keep up.

Strength
Every minute on the minute for 10 minutes
1 Power Clean
2 Push Press

Use a challenging weight


WOD
3 Rounds
300 meter row
15 Pull Ups
15 Burpies
15 Toes to bar
2 minute rest between round

11-21-13

Strength

A. Inclined Bench Press 3 x 8
B. Weighted Dips 3 x 8

WOD
15 Minutes As Many Rounds as Possible
200 m Row
10 Burpies

11-19-13

Sorry for the lack of posting last couple of weeks. Back on it for those who are following the blog.

Strength
A. Back Squat - Reps of 3, 3, 2, 2, 1, 1
Go Heavy, increase weights (rest as necessary)

B. Bar Bell Walking Lunges (135lbs/95lbs)
3 sets of 20 (each step = 1) Rest 3 minutes between each
Advance: Front Rack Position

WOD
2 Rounds for Time
20 Thrusters (135 lbs)
20 Weighte Pull-ups (45lbs)

11-01-13

DANIEL


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

For Time:

• 50 Pull-ups
• 400 meter run
• 95 pound Thruster, 21 reps
• 800 meter run
• 95 pound Thruster, 21 reps
• 400 meter run
• 50 Pull-ups

10-31-13

Back Squat, 3x5
then
Bench Press, 3x5
then
Power Clean, 5x3

Use a weight that you can lift with proper form for all reps. Rest as needed between sets. All squats first. Then all bench. Then all Cleans.

10-30-13

SPORTS DAY.

Extra Credit: Gymnastics work

Take 12 minutes and complete as many reps as possible of (your choice):
Muscle Ups
Hand Stand Push ups
Front levers
Back levers
kick up to inverted hang, lower slowly as rigid and straight body as able

10-29-13

Warm up:
Run 1 mile

For Time:
21-18-15-12-9-6-3
Toes to Bar
Back Extensions

Cool Down:
4 sets of 60 sec plank holds
rest 30 sec between each set

10-28-13

For Time:

100 Burpees

Sorry for late post.

10-18-13

FRIDAY CHALLENGE 
2 ROUNDS
Complete as many unbroken reps as possible, max effort to failure..
Rest exactly 5 minutes between each movement.

- Wall balls (20lbs/14lbs)

- Pull-Ups

- Body Weight Bench Press (USE A SPOTTER!!!)

- Row 500 meters for time (100% effort)

NOTES:
Give each work out your best effort, don't hold back for the second round. Shoot for new personal records (PRs) in the first round.  As soon as you stop, drop the ball, let go, or re-rack the bar, you are done for that round.

Don't do the bench press without a spotter. Replace with DB if needed.

10-17-13

Strength

Every minute on the minute for 8 minutes 

3 Clean and Jerks, 60% of 1 Rep Max 

- Challenge your self, but use a weight you can complete all 8 rounds. 

WOD

2 Rounds for time

15-12-9

Power Cleans(115lbs/75lbs)/Burpies 

Rest 10 minutes between rounds

Scale weight as necessary. 

10-16-13

SPORTS DAY

The sports courts are out of commission for another week.

Row 2K for time. (95%)
20 minute recovery run (Slow easy pace).
Row 2K for time. (100%)

Beat your first time.

10-15-13

Strength 
Front Squats 5 sets of 3 (rest 2 minutes between sets)

WOD
3 Rounds for Time
20 Kettle Bell Swings (2pd/1.5pd)
20 Wall Balls (20lbs/14lbs)

10-14-13

Columbus Day

Run 5k for time

10-12-13 & 10-13-13

REST DAYS! 
Enjoy the three day weekend.

10-11-2013

Adam Brown

 For time:
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

10-10-2013

SWOD (Strength Workout Of the Day)

Front squat (90% of your 1 Rep Maximum)
3-3-3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

 For Time:
40 Thrusters (95lbs./65lbs.)
25 sit-ups
30 Thrusters
25 sit-ups
20 Thrusters
25 Sit-ups
10 Thrusters
25 Sit-ups

10-09-2013

SWOD (Strength Workout Of the Day)

Deadlift:
(Use 80% of your 1 Rep Maximum)
5-5-5-5-5

Rest 5 Minutes

WOD (Workout Of the Day)

MetCon (For Time):
5 Rounds
10 Power Cleans (135/95)
15 Toes to Bar
20 Box Jumps (24/20)

10-8-2013

Strength Workout Of the Day (SWOD)

Close Grip (Shoulder Width) Bench Press
3-3-3-3-3-3-3-3-3-3
(85% of your 1 Rep Maximum)

Rest 5 Minutes

Workout Of the Day

MetCon (For Time)
Max Effort Row- 2k
50 Double-unders

10-07-2013

SWOD (Strength Workout Of the Day) 

Back Squats

3-3-3-3-3-3-3-3-3-3
(80% of your 1 Rep Maximum)

Rest 5 Minutes

WOD (Workout Of the Day)

Power Snatch

Metcon (AMRAP – As Many Rounds As Possible)
Death by Power Snatch (95lbs./65lbs.)
On a Running Clock:
1 Power Snatch the first minute
2 Power Snatch the second minute
…until you fail to complete the Power Snatch on the corresponding minute

10-5 and 10-6-13

SEE YA THERE!

10-04-13

Strength: EMOM for 10 min
Deadlift, 3 reps at 275 or 315

Hero WOD:

JERRY


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. 
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. 


For Time:
Run 1 mile
Row 2K
Run 1 mile

RIP SGM Patton.

The thing we owe to all Hero's who have given all is to live our lives to the fullest. So go out and enjoy Gretna Heritage Fest this weekend. See ya there!!

10-03-13

Warm Up:  4 sets
10 pull ups
25 push ups
30 sit ups

rest 3 min

WOD:  50 Turkish Get Ups
25 each L/R
35# DB or 1 pood KB

Cool Down: 3 sets
30 sec Hollow Rocks
rest 30 sec between sets

*When in doubt of movement standards, remember to reference the Exercises and Demos link...OR you can always ask uncle Google.

10-02-13

Sports Day. Enjoy.

Extra Credit WOD:
100 burpees at a steady controlled pace.

*Due to a notice of numerous people performing improper burpees, please note a burpee consists of:
Sprawl to a push up, to jumping your feet towards your hands, to standing up, and then jumping with both feet breaking contact with the ground. Other wise, you are just sprawling....and thats okay too. JUST DON'T CALL IT A BURPEE.

10-01-13

Strength: Weighted Box Step Ups,
Using 20" box, perform 5 sets of 6-8 reps each leg
40lb Dumb Bells in each hand

WOD:
Run 1 mile
50 KB swings, 1.5 pood
100 hand release push ups
Row 1000m

9-30-13

Strength: Weighted chins
5x5 with 60 sec rest between sets.
Your choice to do all 5 sets at same weight, or ascending weight.

Conditioning: RUN
8 sets of:
Run 400m
rest 2 min b/w sets

Cool Down:
FLR (Front Lean and Rest, aka Push Up position)
5x 1 min
Add weight on your back to make more challenging

9-28 and 9-29-2013

Weekend Time. Enjoy.

9-27-13

Strength

5 Sets:

Push Press x 3-4 reps

rest 2-3 min

WOD

EMOM for 10 min:

Odd - Power Clean 135 lbs x 5

Even - Ring Dips x 10

9-26-13

WOD

For time:

30 Cals on the Rower

30 Thrusters 95lbs

3 Rope Climbs

30 1.5 pd KB Swings

20 Cals on the Rower

20 Thrusters 115 lbs

3 Rope Climbs

20 KB Swings

10 Cals on the Rower

10 Thrusters 135lbs

1 Rope Climb 

10 KB swings

9-25-13

GO PLAY A SPORT!

or...

Recovery 5K Run

9-24-13

Strength

4 Sets:

Front Squat x 3-4 reps

rest 20 sec

Pull Ups x 15

rest 3 min

WOD

EMOM for 10 min:

Even min - 2 heavy HSC

Odd min - 10 T2B

then...

Accumulate 3 min in Plank position on rings

9-23-13

Strength
4 Sets:
Deadlift x 4-6 reps
rest 20 sec
HSPU max reps
rest 3 min

WOD
3 Sets for max reps:
45 sec of KB swings
rest 15 sec
45 sec of Double Unders
rest 15 sec
45 Sec of Push Press 95 lb
rest 15 sec

9-20-13

SKILL 
5 minutes perfecting your double unders
10 minutes doing gymnastics


WOD
GRACE
For Time: 30 Ground to Overhead Lock Out (135lbs/95lbs)

Try to complete without scaling.

9-19-13

Strength 
A. Back Squats (Moderate load)
3 sets of 3

B. Hang Squat Cleans (Increase Load  each set)
5 Sets of 3 Reps

WOD
Row 250 m
10 Thrusters (95lbs)
10 Chest to Bar Pull Ups
Row 250 m
10 Thrustsrs
10 CTB Pull Ups
Row 250 m
10 Thrusters
10 CTB Pull Ups
Row 250 m

9-18-13

Sports Day
Then Rest.

Extra Credit
Run 5k at 90% max effort.

9-17-13

Strength 
Alternate movements, every minute on the minute for 12 minutes
 - Body Weight Bench Press - 5 Reps
 - Tall Box Jumps - 5 Reps

If you can, add a couple 45lb plates to the top of the 30" box to increase the height.

WOD
30- 20- 10
Overhead walking lunges (95lbs)
Hand Release Push Ups

One step = one lunge.
This may look a lot like last Tuesday's WOD, but this one will be harder... Good Luck.

Scaled: Same WOD, reduce weight as necessary, use the PVC pipe if you need to.

9-16-13

Strength 
Overhead Squats (OHS)
4 sets of 10, increasing weight
(For the advance folks, try to load the bar up to your body weight by the last set)
If you are new to OHS, use the PVC pipe, and focus on your form. Try to make your way up to the bar.


WOD
Four Rounds
20 Burpies
20 KB Swings 1.5pd (American Style)
20 Pull-Ups
Rest 90 Seconds

Make each round an all out sprint, try to do all movements unbroken. Record each time.

Scaled WOD
Four Rounds
10 Burpies
10 KB Swings 1pd
10 Pull-Ups (Use bands to assist as necessary)
Rest 90 Seconds

9-14-13 & 9-15-13

Rest Days.

Spend one day active rest.

Go for  a light run, play sports.

Watch the Saints after.

How is your vertical jump doing?

Friday the 13th 9-13-13

For those of you feeling strong today. Give this Rich Froning WOD a try.

Alternate between Thrusters and Double Unders
Thrusters (95lbs) 25 - 20 - 15 - 10 - 5
DU 50 - 40 - 30 - 20 - 10


Scaled version:
Scale weight as necessary, but challenge yourself.
Thrusters 20 - 15 - 10  - 5
Singles  100 - 75 - 50 - 25

09-12-2013

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)

For Time:

21-15-9

Overhead Squats (95 lbs. Rx / 65 lbs. Scaled)
Wall Ball Shots ( 20 lbs. Rx / 16 lbs. Scaled)

09-11-2013

"9/11TRIBUTE WORKOUT"

 

 Metcon (For Time)

 

2001m Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pullups
11 Power Cleans (170/120)
11 HSPUs
11 KB Swings (2/1.5)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Run (1.25 miles)

 

A tribute to all the victims of the 9/11 attacks on the World Trade Center in NYC. 2977 victims died that day. Included in that number are 411 emergency workers. We would like to say a prayer for the families and friends of all the victims on this day and remember those who died.

9-10-13

Strength

A. 

DB Bench Press 

Decreasing reps, increase weight, rest 2 minutes between round

10,8,6,4,2

(challenge your self on the last 2)

B.

Hand Stand Push Ups 

As many as possible in 5 minutes

Rest 5 minutes

WOD

30-20-10

Bar Bell Walking Lunges - Front Squat Grip (95lbs) 

Hand Release Push-Ups 

Scale weight as necessary for walking lunges, use the bar bell. (one step = one lunge). If you are struggling with the front rack, put the bar bell on your back to complete the wod. 

9-9-13

Skill

Spend 5 minutes doing double unders. 

Strength

Front Squats 

5 sets of 2 reps, rest 3 minutes between each set

WOD

4 Rounds 

10 Thrusters at 95lbs 

10 Chest to Bar Pull-ups 

400 meter run 

Rest 2 minutes between rounds 

Scale as necessary, keep the same reps reduce weight. 

9-6-13

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. 

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams. 

15 foot Rope climb, 10 ascents

225 pound Back squat, 20 reps

30 Handstand push-ups

Row 40 calories

9-5-13

Strength:
Dumbbell Box Step ups, alternating4x10
Goblet Squat, 4x12
(use a challenging weight)

then,

"Lizzie"
For Time:
12-9-6-3
Power Clean, 185lbs
Ring Dips

9-4-13

Sports Day...Enjoy.

Extra Credit:
Take 10-15 min to work on any skill deficiencies
HSPU, Muscle Ups, Dips, Pull ups, L-sits, Lever Progressions

9-3-13

Weekend is over!  Time to get back to work!

For time:
100 thrusters @ 95lbs
rest 5min
then,

Your choice of:
Run 5K
Row 5K
2000ft Versa Climb
1500 singles Jump Rope

9-2-13

Earn your beers!

100 pull ups for time.
rest 3 min
100 push ups for time
rest 2 min
100 sit ups for time
rest 1 min
1 mile run for time

8-31 and 9-1-13

Stay safe out there and enjoy your weekend.

Rest Days.

8-31 & 9-1

Go play a sport

Go on a hike

Go recover!

8-30-2013

WOD

Spend 10-15 min getting a good full body warm up and then...

5K Row

Last day of the first ever CrossFit Overtorque Challenge. Go ALL OUT on this!

8-29-2013

STRENGTH

Four sets of:
Bulgarian Split Squat x 6-8 reps each leg
rest 2 minutes
Weighted Pull-Ups x 4-6 reps
rest 2 minutes

WOD

Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

8-28-2013

SPORTS DAY!!!

or...

Row 500 meter
rest 3 min
x4

8-27-13

STRENGTH

5 Sets of:
Push Press 3-5 Reps
rest 2-3 min

WOD

Every Minute On The Minute for 10 Minutes:
Odd Minutes - 135lb Power Cleans x 5
Even Minutes - Ring Dips x 10

8-26-2013

Be Safe!

STRENGTH

Take 10-15 Mins to find a 1 RM Clean & Jerk

WOD

AMRAP in 8 Mins of:
185lb Ground to Overhead x 4
Pull Ups x 8

8-23-13

HERO WOD FRIDAY

Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

8-22-2013

Strength

A. Bar Bell Box Step Ups (20" Box) 

       3 sets of 10. Rest 2 minutes between set. Add weight to bar bell, use challenging weight.

B. Weighted Ring Dips 

      5 sets of 5, increase weight each round

WOD

3 Rounds 

1 minute Max Effort Pull Ups

1 minutes Max Effort Box Jumps (24"/20")

1 minute Max Effort Hand Release Push Ups

1 minute Max Effort Kettle Bell Swings (1.5pd/1pd)

Rest 3 minutes between rounds

Notes - Hand Release Push Ups: at the bottom you let your chest touch the ground pick your hands up off the ground, place them back down and do a push up. 

8-21-2013

Sports Day, Play Sports! GO BEARS! 

Extra Credit: Run 5K for time.

This image was made by Budwiser for the Coast Guard; for a short while it was used by some of the sports teams at the Coast Guard Academy. Go Bears!

8-20-2013

Strength 
Hang Power Snatch
Hang Power Snatch Video

5 sets of 2.  Rest for 3 minutes between sets. Increase weight.


WOD
3 Rounds for time. Rest 3 minutes between Round
- 20 Burpies
- 200 m Sprint
- 20 Burpies

Scaled
- 10 Burpies
- 100m Sprint
- 10 Burpies

Notes:
If you cannot do a Hang Power Snatch, work on your flexibility. Use the PVC pipe to practice the motion. Move up to the light bar if you can.

8-19-2013

SKILL 
Take 10 minutes to work on Double Unders with the Jump Rope.

STRENGTH 
Front Squats 5 sets of 3 reps. Increase weight, for 3 rep max.

WOD
Regionals 2010 workout

4 Rounds
35 Wall Balls (20lb/16lb)
20 Pull Ups

Scaled:

4 Rounds
20 Wall Balls (Scale weight as appropriate)
10 Pull Ups (Use bands if needed)

8-17-13 & 8-18-13

Weekend Active Rest

Go for a run!

Play Sports!

08-16-2013

FRIDAYS ARE HERO WOD DAYS AT CROSSFIT OVERTORQUE

Badger

3 rounds for time:
30 Squat cleans (95 lbs.)
30 Pull-ups
800 Meter run

08-15-2013

SWOD (Strength Workout Of the Day)

Deadlift (90% of your 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

5 rounds for time of:

10 SDHP's (Sumo Deadlift High Pulls) at 65% of your 1 Rep Maximum
10 Box Jumps
10 GHD Sit-ups

08-14-2013

WOD (Workout Of the Day)

PLAY A SPORT

OR

For Time:
100 Push-ups
100 Pull-ups
100 Air Squats

** Perform workout in a "Chipper" fashion, meaning, complete all 100 push-ups before moving on to the 100 pull-ups and so on. You do not have to complete all 100 reps in one set, group them in manageable sets and "chip" away until all 100 are complete, then move on to the next exercise.

08-13-2013

SWOD (Strength Workout Of the Day)

Bench Press (90% of your 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

"LYNNE"

5 Rounds of:
Body weight bench press x failure
Body weight pull-ups x failure

*Exercises are to be performed back to back in every round. There is no time element to completing Lynne. You can rest between sets as well as between rounds in an effort to record the highest amount of reps/score possible. Your score is calculated by the total number of reps per round performed, i.e. 10 reps on the bench press and 12 pull-ups would give you a score of 22 in round 1. At the end of your workout add all rounds together for your final score, record it and look to improve it by increasing your total number the next time Lynne is performed.

08-12-2013

SWOD (Strength Workout Of the Day)

Back Squats (90% of your 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

4 rounds for time of:
10 Single leg squats/Pistols each leg
10 TTB (Toes To Bar)
400 Meter run

* If able to use a kettle bell or dumbbell in front rack position for single leg squats/Pistols, do so.
** If unable to perform a single leg squat/Pistol, position yourself next to a rack or wall and with the hand opposite the leg you are working, brace yourself as you move through the movement without using your hand to pull yourself up, this technique should only be used for balancing purposes.

8-10-13 and 8-11-13

Get out and about. Try to wear a weighted back-pack as you bomb around the French Quarter or Uptown.
Cheers.

8-9-13

CrossFit Games-Regionals, Event 5

21-15-9 reps for time
Deadlift, 315/205
Box Jumps, 30"/24"

8-8-13

Conditioning: For time
100 Bodybuilders (GORUCK exercise)

Note: A bodybuilder is basically a full burpee pull up with a Knee to Elbow on the end before releasing from bar to start your next rep.

Standing>push up>jump feet up to hands>jump up to bar>pull up>knee to elbow>release bar>repeat.

8-7-13

Sports Day.

*Bonus WOD:
Row 2000m Time Trial. All out effort.

8-6-13

Benchmark WOD:  CINDY

AMRAP in 20 minutes:
5 pull ups
10 push ups
15 squats

*Tip: Keep a steady pace and keep breathing. A good goal is 20 rounds or better.

8-5-13

Strength:
Atlas Stones
Find your max heaviest Atlas Stone you can lift to full standing position: knees locked, hips open.

WOD:
Using the stone that is next lightest (just below in weight) from your established max effort stone from above,
Complete:
5 rounds for time
3-5 stone lifts
30 push ups
30 flutter kicks, 4 count

*Hint: Chalk your forearms!!

8-3-2013 & 8-4-2013

ACTIVE Rest!

Play a sport

Ride a bike

Go for a walk

Wrestle with kids

etc...

8-2-2013

WOD

4 Sets:
Press Cluster 1.1.1.1.1 
rest 20 sec
15 Heavy KB Swings
rest 2 min

Then

For Time:
50 Double Unders
25 Sit Ups
40 DU's
20 Sit Ups
30 DU's
15 Sit Ups
20 DU's
10 Sit Ups
10 DU's
5 Sit Ups

Notes:
-On Press Clusters rack weight and rest 10 sec between each rep. Pick weight slightly higher than 5 rep max for all sets.

8-1-2013

WOD

5 sets:
AMRAP Strict Pull Ups
rest 1 min
AMRAP Strict Dips on Bar
rest 1 min

Rest as needed

Then

5k Row

GO PLAY A SPORT!

Stay safe out there!

7-30-2013

Strength 
Find your 1 rep max weighted pull up.

WOD

1K Row
rest 6 min
1K Row

7-29-2013

Strength 
Find new 1 Rep Max. Use a spotter

WOD
Three Rounds of:
- 3 Squat Cleans (Use 60 to 70% of 1 Rep Max)
- 10 Burpies
- 200 Meter Row
Rest 3 minutes between each round

7-27-2013 & 7-28-2013

Rest Days

7-26-2013 Hero Wod Friday

HERO WOD
Daniel
For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
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.

7-25-2013

Strength and Skill Work
Back Squats
Using last weeks weight increase reps by one then go to failure on last set, have a spotter. (90% One Rep Max)
4-4-4-4- As Many as Possible
Rest at least 3 minutes between each set.

Shoulder Press
3 Sets of 5 - increase weight each round

Turkish Get Ups (TGU)
5 Rounds
5 TGUs on one arm, rest 45 seconds, 5 TGU other arm, rest 45 seconds, continue next round

Use the same weight throughout TGUs, challenge yourself. Good instructional video below.

Double Unders - 10 minute practice
As many unbroken as possible, try to beat Mondays record.

Todays WOD is all strength and skill work, make it count.

7-24-2013

Sports Day - Play a sport

Test WOD
Run 1 mile for time.

Record this time for future reference. A lot of people pick and chose what they want to do for Cross-Fit, but don't forget the point of Cross-Fit is not to be a body builder.  While we want to increase our strength, we are equally concerned with increasing our muscular endurance and cardiovascular limits.

7-23-2013

Strength 
Hang Squat Cleans
6 rounds of 2 increase weight to find two rep max

WOD
5 Rounds
 - 5 Thrusters (135lbs Men/95lbs Women)
 - 2 Rope Climbs

Scale the weight as necessary, but this should be heavy.  Use the 15 foot rope outside the gym.  If you cannot rope climb, do 10 rope stand ups. (Sitting on the ground use your arms to climb the rope to the standing position.)

7-22-13

Skill

Spend 10 minutes working on your double unders.  Try to do as many unbroken as possible.  This is an important skill for Cross-Fit workouts and there is no real substitute for the movement. 

Strength

Bench Press - Using last weeks 90% one rep max, increase reps by two, use a spotter. 

5-5-5-5-5 

WOD

4 Rounds 

 - 15 Wall Balls

 - 200 meter run 

 - 15 Pull-ups 

Rest 3 minutes between each round

Each round should be an all out sprint, use the rest time to catch your breath. 

7-20-13 and 7-21-13

Rest Days

07-19-2013

FRIDAYS ARE HERO WOD DAYS AT CROSSFIT OVERTORQUE!!!

JT

21-15-9 reps, for time:
Handstand push-ups
Ring dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

07-18-2013

SWOD (Strength Workout Of the Day)

Back Squats (90% of 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

As Many Rounds As Possible (AMRAP) in 12 minutes:
10 Push-ups
10 Box Jumps
400 meter run

07-17-2013

SWOD (Strength Workout Of the Day)

Dead Lifts (90% of your 1 Rep Maximum)
3-3-3-3-3


REST 5 MINUTES

WOD (Workout Of the Day)

For Time:
100 Burpee to Pull-ups

07-16-2013

SWOD (Strength Workout Of the Day)

Overhead Shoulder Press (90% of your 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

As Many Rounds As Possible (AMRAP) in 15 minutes:

10 Hand Cleans (135 lbs. for Males/ 75 lbs. for Females)
10 Push Press
10 TTB (Toes To Bar)

*** Transition from Hand Cleans to Push Presses should be unbroken if manageable, as weight prescribed for Hand Cleans is also the prescribed weight for Push Press.

07-15-2013

SWOD (Strength Workout Of the Day)

BENCH PRESS (90% of 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

FOR TIME:
21-15-9
OVERHEAD SQUATS (95 LBS. FOR MALES/ 65 LBS. FOR FEMALES)
WALL BALL SHOTS (20 LBS. FOR MALES/ 10 LBS. FOR FEMALES)

7-13 and 7-14

Rest Days.

7-12-13

A. 5 min Jump rope. Practice Double Unders.

B. AMRAP in 10 min: HSPU

C. 5 rounds for time:
    6 strict shoulder press @95#
    9 Push press @95#
    12 push ups
    Run 400m

7-11-13

Run 1 mile
rest 5min
Run 1 mile
rest 5 min
Run 1 mile

7-10-13

Sports Day.

7-09-2013

Strength/WOD

21-15-9

Bench Press at 135lbs 

Ring Dips 

Push-Ups 

Then run 1 mile for time. 

7-08-2013

Late post for Monday. Catch up if you would like.

Strength:
Deadlift 5 sets of 3. Increasing weight.

WOD:
30 Thursters for Time (135/95lbs)

Adjust weight as necessary, but this weight should be heavy.

7-5-2013

Strength / Skill

Squat snatch; build to a max

Squat clean; build to a max

Back squat; build to a 3rm

WOD

40-30-20-10

Wall balls

KBS 1.5/1 pood

7-4-2013

Run 5K for time.

7-3-2013 Highland Games

Air Station Highland Games - move some weight.

"Learn and play new sports..."

7-2-2013

Strength:
Front Squats, 3x5
then
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.

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

7-1-2013

Strength/Skill
KB Swing Ladder 1-10, 10-1

WOD
10min AMRAP
Ascending sets of Box Jumps and Pull-ups
1, 2, 3, etc.

6-29-2013 and 6-30-2013

Rest Days.

6-28-2013

JERRY


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. 

Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. 

For Time:
Run 1 mile
Row 2K
Run 1 mile

6-27-2013

Strength: Deadlift
Find your 3 rep max
3-3-3-3-3-3-3
*If you reach your max or set a new PR before all seven sets, STOP. You have asked your body to do something it hasn't done before and your Central Nervous System has made that adaptive cellular change in your body.

WOD:
4 rounds for time
20 One-Legged squats, alternating (10 each L/R)
25 Ring Dips

*If unable to perform a full pistol (aka one legged squat), use one of the above progression techniques.