Thursday, February 28, 2013

2-28-2013

"Annie"
50-40-30-20-10
Double-unders
Sit-ups
Annie Thorisdottir.

Wednesday, February 27, 2013

2-27-2013

Play a sport.
The Open is coming...what will it bring?


Tuesday, February 26, 2013

2-26-2013

Strength/Skill
Burpee Pull-ups (Focus on finding a "technique" that works for you)
10-10-10

EMOM for 12 min
5 pull-ups
5 push press (115/75)
The CG-6535 Hero WOD will be held at CGAS NOLA this Friday at 1300.  Please check out the event page for more details, and email us at crossfitovertorque@gmail.com if you plan on participating as a team or individual.


Monday, February 25, 2013

2-25-2013

Strength/Skill
10-10-10 Strict Pull-ups

WOD
21-15-9
Deadlift 185/125
Bar facing Burpees

Saturday, February 23, 2013

Friday, February 22, 2013

02-22-2013

"FORREST"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

HeroForrestLeamon_th.jpg

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Thursday, February 21, 2013

02-21-2013

SWOD (Strength Workout Of the Day)
Clean and Jerk (85% of your 1 Rep Maximum)
3-3-3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

3 Rounds For Time:

10 Hang Cleans (Males 95 lbs. / Females 65 lbs.)
10 Front Squats (Males 95 lbs. / Females 65 lbs.)
10 Push Press (Males 95 lbs. / Females 65 lbs.)
400 Meter Run

**Exercises will be performed without the barbell touching the ground between each exercise, Ex. At top position of 10th rep of the hang clean the barbell will be in position resting on the shoulder shelf for front squats, at top of 10th repetition for the front squat the barbell will be in position to begin push presses**

Wednesday, February 20, 2013

02-20-2013

SWOD (Strength Workout Of the Day)

Deadlift (85% of your 1 Rep Maximum)
3-3-3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

Five Rounds For Time:
10 Deadlifts (65% of your 1 Rep Maximum)
10 Pull-ups
10 Box Jumps

Tuesday, February 19, 2013

02-19-2013

SWOD (Strength Workout Of the Day)

Push Press (85% of yor 1 Rep Maximum)
3-3-3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

5 Rounds for time:
10 SDHP (Sumo Deadlift High Pulls)
10 TTB (Toes To Bar)
20 Hand Break Push Ups (Hands lift off of ground at the bottom of every rep)

Monday, February 18, 2013

02-18-2013

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)

For Time:
21-15-9
Overhead Squats (Males 95 lbs. / Females 65 lbs.)
Wall Ball Shots (Males 20 lbs. / Females 10 lbs.)

Saturday, February 16, 2013

2-16-2013 and 2-17-2013

Rest Days.
The 6535 Hero WOD is less than two weeks away.  Please spread the word as we seek to support the families of those we lost.
Shirt orders must be in by 20 February - check out the event page for more details.

Friday, February 15, 2013

2-15-2013

Hero WOD "Sean"

10 Rounds:
11 Chest to Bar Pull-ups
22 Front Squats (75 lbs)

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. 

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Thursday, February 14, 2013

2-14-2013

Happy Valentine's Day!

WOD
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle Ups (substitute 3 pull-ups/3 dips)
10 x 135 Hang Power Clean


Wednesday, February 13, 2013

2-13-2013

WOD

8 Min AMRAP:
5 Thrusters (95lbs/65lbs)
10 Toes to Bar
It's finally over.  Get back after it.

Tuesday, February 12, 2013

2-12-2013

Happy Mardi Gras!

WOD
5 minute AMRAP: Burpee Pullups

Our Mardi Gras throw - CFOT iPhone background.

Monday, February 11, 2013

2-11-2013

WOD

Run Day!
800m Warmup
(Rest 2 min)
400m Time Trial
(Rest 2 min)
3 x 400m Sprint
400m Cool-down

Saturday, February 9, 2013

2-9-2013 and 2-10-2013

We'd say "Rest" days, but it we know it's Mardi Gras.  Have fun out there!


Friday, February 8, 2013

2-8-2013 Hero WOD "Victoria"

“Victoria”
5 Rounds for time:
10 Thrusters 95/65
14 Box Jumps 24/20
12 SDHP 95/65
12 Burpees
27 Kettlebell Swings
Victoria Soto, 27, a first-grade teacher at Sandy Hook Elementary School in Newtown, Conn., ushered her students into a closet, and in so doing placed her body between them and the assailant. "She was found huddled over her children, her students, doing instinctively what she knew was the right thing," her cousin Jim Wiltsie tells ABC News. "I'm just proud that Vicki had the instincts to protect her kids from harm," he continued. "It brings peace to know that Vicki was doing what she loved, protecting the children, and, in our eyes, she's a hero." Soto was among the six adults, all women, killed in the Friday morning massacre that also took the lives of 20 children – 12 girls and eight boys.

Thursday, February 7, 2013

Tuesday, February 5, 2013

2-5-2012

2012 CrossFit Open Workout 12.3


MEN - 
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - 
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Monday, February 4, 2013

2-4-2013

Strength/Skill:
3 rounds of 10 strict pull-ups
3 rounds of 10 bar dips

WOD
4 rounds:
20 Bumper plate Burpees
200m Bumper Plate Carry
(45lb/25lb)


Saturday, February 2, 2013

Friday, February 1, 2013

2-1-2013 Hero WOD: "Forrest"

Forrest:
Three rounds 
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Forrest Leamon
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.
He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.