1-31-2013

SWOD (Strength Workout Of the Day)

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

REST 5 MINUTES

WOD (Workout Of the Day)

Five Rounds For Time:
10 SDHP (Sumo Deadlift High Pulls)
20 Burpees

1-30-2013

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)

21-15-9 for time of:

Overhead Squats (Males 75 lbs./ Females 45 lbs.)
Wall Ball Shots (Males 20 lbs./ Females 16 lbs.)

1-29-2013

SWOD (Strength Workout Of the Day)

Bench Press (80% of your 1 Rep Max)

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

REST 5 MINUTES

WOD (Workout Of the Day)

5 rounds for time:
20 hand break push-ups (hands lift from the ground at the bottom of each rep)
20 air squats
10 pullups
400 meter run

1-26-2013 thru 1-28-2013

Run 5K on any one of the three days, REST on the other two.
Try to beat your previous 5K time.

1-25-2013 Hero WOD

STEPHEN Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension Knees to elbow 95 pound Stiff legged deadlift

1-24-2013

Strength/Skill:
STRICT Pullups
10-10-10-10-10

WOD:
"Karen"
150 wallball shots for time

1-23-2013

Play a sport or row 3K.
(Use the C2 rower at the Navy gym - and mention to your superiors that we need a C2 rower...)

Registration for the CrossFit Open begins 30 January.
Competition run from March6-April 7.
Keep checking the CFOT website for details.

1-22-2013

Strength/Skill:
10 min work on handstand pushups
(scale as necessary - static handstand holds, box HSPUs, HSPU with abmats to limit range of motion, etc.)


WOD:
"Elizabeth"

21-15-9
Clean (135/95)
Ring Dips

1-21-2013

Run 5k.

1-19-2013 and 1-20-2013

Rest days.

01/18/2013

WOD:

"DT"

In honor of USAf SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED

Five rounds of:

155 lb Deadlift, 12 reps

155 lb Hang power clean, 9 reps

155 lb Push press, 6 reps

10-17-2013

SWOD:

Take 10 min to work up to a heavy 2-rep Power Clean

WOD:

"Helen"
3 Rounds For Time
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

01-16-2013

GO PARTICIPATE IN SPORTS DAY!

01-15-2013

SWOD (Strength Workout Of the Day)

Push Press
3-3-3-3-3

WOD (Workout Of the Day)

4 sets:
2 Wall Walks
3 HSPU
2 Wall Walks
5 Ring Dips
2 Wall Walks
7 Ring Push Ups
rest 2 min

NOTES:
Wall Walk begin with the athlete lying face down on the ground with feet touching a wall. The athlete will then walk hid feet up the wall while pushing up with the hands ending in a handstand with your stomach against the wall. Return to original position and this counts as one rep.

01-14-2013

SWOD (Strength Workout Of the Day)

Back Squats
5-5-5-5-5

WOD (Workout Of the Day)

Max distance on Versa Climber in 10 min

01-11-2013

NATE

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

AMRAP in 20 Min:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

01-10-2013

For Time:
2000ft versaclimb.

*If completing with a buddy, complete as follows:
Buddy 1- versa climb for 250ft
Buddy 2- perform 20 push ups, 20 sit ups, and repeat over and over until buddy 1 has reached 250ft, then it is your turn to versa climb 250ft.
**Repeat until both people have climbed 2000ft.

Cool Down: Gymnastic Skill Work for 10 min
Planks, Hand stands, Planche Tuck holds, L-Sits, Tuck Front Levers, Skin The cats
(google anyone of these for further expanation of static holds)

01-09-2013

SWOD: 20-30 Hand Stand Push Ups

*If unable to complete a HSPU, look at exercises and demos link for progression techniques to begin to develop your strength and scale the reps. If completely unfamiliar with HSPU, work on head-stands or hand stands and perform 3 sets of max effort static holds. Comfortability upside down is necessary for this skill development.

DWOD: 5 RFT
7 Front Squats at Body weight on the bar
15 Ring Dips

*If ring dips are too hard, complete  3:1 bar dips. ie, 45 bar dips for the first set...and recommend you scale to 3 rounds for time.

01-08-2013

SWOD:  Deadlift (Find your 3 rep max. Add weight each set).
3-3-3-3-3

DWOD: For Time

15 TTB/GHD sit ups
1 Box Jump, 30"
14 TTB/GHD
2 BJ, 30"
13 TTB/GHD
3 BJ, 30"
12 TTB/GHD
4 BJ, 30"
etc....until
3TTB/GHD
13 BJ, 30"
2 TTB/GHD
14 BJ, 30"
1 TTB/GHD
15 BJ, 30"

*For this DWOD, choose either  TTB (Toes To Bar), OR GHD (Glute Hamstring Developer) sit ups.

**This is a couplet that starts with one exercise at 15 reps, and the second exercise at 1 rep and inversly works down/up respectively. If in doubt, ask your nearest CF instructor to explain.

1-4-2013

FRIDAYS ARE HERO WOD DAYS AT CROSSFIT OVERTORQUE!!!

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters



In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December of 2007.

1-3-2013

SWOD (Strength Workout Of the Day)

SHOULDER PRESS (85% OF YOUR 1 REP MAXIMUM)
3-3-3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

5 ROUNDS FOR TIME:

10 PUSH PRESSES (65% OF YOUR 1 REP MAXIMUM)
10 WALL BALL SHOTS
10 BUTTERFLY SIT UPS

1-2-2013

SWOD (Strength Workout Of the Day)

DEADLIFT (85% OF YOUR 1 REP MAXIMUM)

5-5-5-5-5-5-5

REST 5 MINUTES

WOD (Workout Of the Day)

5 ROUNDS:

5 DEADLIFTS (SCALE WEIGHT TO SUIT)
10 GHD FULL BACK EXTENSIONS
10 BURPEES

1-1-2013

SWOD (Strength Workout Of the Day)

BENCH PRESS

1 X 5 (75% OF 1 REP MAXIMUM)
1 X 5 (80% OF 1 REP MAXIMUM)
1 X 5 (85% OF 1 REP MAXIMUM)

REST 5 MINUTES

WOD (Workout Of the Day)

5 ROUNDS FOR TIME:

20 HAND BREAK PUSH-UPS (hands come off the deck at the bottom of every rep)
10 PULL-UPS
400 METER RUN