Friday, May 31, 2013


Hero WOD: 


Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. 

Wednesday, May 29, 2013


Clean and Jerk, Work for 1 Rep Max.

100 Double-Unders - 1 Thruster (95 lbs/ 65 lbs) 
90 Double-Unders - 2 Thrusters 
80 Double-Unders - 3 Thrusters 
70 Double-Unders - 4 Thrusters 
60 Double-Unders - 5 Thrusters 
50 Double-Unders - 6 Thrusters 
40 Double-Unders - 7 Thrusters 
30 Double-Unders - 8 Thrusters 
20 Double-Unders - 9 Thrusters 
10 Double-Unders - 10 Thrusters 

If you cannot do double-unders, just do singles. 

Tuesday, May 28, 2013


Awards Day! Then Morale Day!

Extra Credit WOD:
5 Rounds:
5 Weighted Pull-ups (45lbs )
5 Deadlift (225 lbs)
5 Kipping Pull-ups
5 Toes to Bar
Then complete a 200 yard Farmers Walk (60 lbs each hand).
Scale weight as necessary. 200 yards is roughly from the gym to the hangar motorcycle parking and back. 

Don't forget to Chalk Up!!! Your hands will need it.
The use of chalk to improve grip leads to the ability to impart more force against the bar due to less friction and eliminates the possibility of hands sweating. Any strength athlete will tell you that using chalk is worth several kg/lbs in extra weight lifted. If you don't use chalk try it and be surprised at how much easier exercises ranging from bench press to squats feel.

Monday, May 27, 2013


Strength WOD:

Hang Snatch:  5 sets of 3 reps at 75% of one rep max.

Back Squats (225lbs)
Weighted Ring Dips (45lbs)

Substitute weight as necessary, but the workout should be heavy.

Sunday, May 26, 2013



Run 5 K then do 100 burpies for time.

Have a great Memorial Day! Remember why we have the day off.

Friday, May 24, 2013

5-24-2013 "Memorial Day 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.

We will be meeting at 1200 to complete the WOD as a group at 1200.
Support the "Memorial Day Murph" Fundraiser here.

An excerpt from "Lone Survivor":

"F--- surrender," said Mikey. And he had no need to explain further, either to Axe or me. Surrender would have been a disgrace to our community, like ringing the bell at the edge of the grinder and putting your helmet in the line. No one who had made it through this far, to this no-man's-land in the Afghan mountains, would have dreamed of giving up.

Remember the philosophy of the U.S. Navy SEALs: "I will never quit. ... My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates. ... I am never out of the fight."
Those words have sustained many brave men down the years.

They were engraved upon the soul of every SEAL. And they were in the minds of all of us.
Mikey suddenly said, above the rage of the battle, "Remember, bro, we're never out of it."
I nodded tersely. "It's only about another thousand yards to flat ground. If we can just get down there, we got a chance." ...

They'd knocked us back again. ... But once more we landed up in a good spot, a sound defensive position, well protected by the rock face on either side. Again we tried to take the fight to them, picking our targets and driving them back, making some ground now toward the village.

They were up and screaming at us, yelling as the battle almost became close quarters. We yelled right back and kept firing. But there were still so many of them, and then they got into better position and shot Mikey Murphy through the chest.

He came toward me, asking if I could give him another magazine.

And then I saw Axe stumbling toward me, his head pushed out, blood running down his face, bubbling out of the most shocking head wound.

"They shot me, bro," he said. "The bastards shot me. Can you help me, Marcus?" What could I say? What could I do? I couldn't help except by trying to fight off the enemy. And Axe was standing right in my line of fire.
I tried to help him get down behind a rock. And I turned to Mikey, who was obviously badly hurt now. "Can you move, buddy?" I asked him.

And he groped in his pocket for his mobile phone, the one we had dared not use because it would betray our position. And then Lieutenant Murphy walked out into the open ground. He walked until he was more or less in the center, gunfire all around him, and he sat on a small rock and began punching in the numbers to HQ.
I could hear him talking. "My men are taking heavy fire ... we're getting picked apart. My guys are dying out here ... we need help."

And right then Mikey took a bullet straight in the back. I saw the blood spurt from his chest. He slumped forward, dropping his phone and his rifle. But then he braced himself, grabbed them both, sat upright again, and once more put the phone to his ear.

I heard him speak again. "Roger that, sir. Thank you." Then he stood up and staggered out to our bad position, the one guarding our left, and Mikey just started fighting again, firing at the enemy.

He was hitting them too, having made that one last desperate call to base, the one that might yet save us if they could send help in time, before we were overwhelmed.

Only I knew what Mikey had done. He'd understood we had only one realistic chance, and that was to call in help. He also knew there was only one place from which he could possibly make that cell phone work: out in the open, away from the cliff walls.

Knowing the risk, understanding the danger, in the full knowledge the phone call could cost him his life, Lieutenant Michael Patrick Murphy, son of Maureen, fiance of the beautiful Heather, walked out into the firestorm.

His objective was clear: to make one last valiant attempt to save his two teammates. He made the call, made the connection.

He reported our approximate position, the strength of our enemy, and how serious the situation was. When they shot him, I thought mortally, he kept talking.

Roger that, sir. Thank you. Will those words ever dim in my memory, even if I live to be a hundred? Will I ever forget them? Would you? And was there ever a greater SEAL team commander, an officer who fought to the last and, as perhaps his dying move, risked everything to save his remaining men? I doubt there was ever anyone better than Mikey, cool under fire, always thinking, fearless about issuing the one-option command even if it was nearly impossible. And then the final, utterly heroic act. Not a gesture. An act of supreme valor. Lieutenant Mikey was a wonderful person and a very, very great SEAL officer.

If they build a memorial to him as high as the Empire State Building, it won't ever be high enough for me.

Thursday, May 23, 2013


10min to find 1RM Clean

Descending: (15, 14, 13,...1)

Tuesday, May 21, 2013


GHD Sit-ups: 20, 20, 20

WOD: (Regionals #4 - modified)
50 Wallballs (20lbs/10lbs)
50 Pull-ups
50 Air Squats
50 One Arm Dumbbell Snatches (50lbs/30lbs)

Monday, May 20, 2013


Strict Pull-ups: 10, 10, 10

WOD (Regionals WOD #5 - modified)
Deadlift 205lbs/185lbs
Box Jumps 24"/20"

Regionals competitions are underway - check out for updates.

Friday, May 17, 2013

5-17-2013 Hero WOD


5 Rounds for Time

30 x 2 pood kettlebell swing
30 burpees
30 GHD sit-ups

Daniel Hansen
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. 

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Thursday, May 16, 2013


"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (sub tuck jumps if unable to perform DU)


Sports Day.

Tuesday, May 14, 2013


Buy In: 3 rounds
10 pull ups
15 push ups
20 sit ups
25 squats

WOD: 15 down (15,14,13,12,11,.....3,2,1) of each for time:
Ring Dips
Ring Rows

Cash Out:
3 sets of 30 Hollow Rocks
30 sec rest between

Monday, May 13, 2013


Handstand Push Ups, 5x5
Front Squat, 9, 6, 3 @ Body weight on bar

WOD: 10 rounds
Run at max effort for 1 minute
Rest for 1 minute

Skill: 5x max effort
Handstand Holds
L-sit on parallets, dumbbells, or rings
1 minute rest
*Perform static (isometric) holds as a couplet...HS then L-sit, then rest...repeat.

Friday, May 10, 2013

5-11-2013 and 5-12-2013

Rest Days!!! You deserve it!

Interested in competing in CrossFit?
June 22nd is your chance to compete with a team, in both Scaled, Rx, and Coed team divisions.
Summer Throwdown

 CrossFit Overtorque currently has 3 teams signed up. We are rolling deep up to Mandeville!

Thursday, May 9, 2013



For time
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Scale weight and reps as necessary.

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Wednesday, May 8, 2013


Strength :
Deadlift 5x5 at 75% of one rep max

WOD:  Body Weight Chipper Fun!!!
For Time
25 Strict Pull-Ups (Scale as necessary)
50 Burpees
75 Flutter Kicks (4 count)
100 Push Ups
150 Squats

This is a chipper WOD, meaning you complete all reps assigned for each exercise before moving on to the next.  Do your best to complete the WOD as prescribed, give yourself a 30 minute time limit.

Tuesday, May 7, 2013


Sports Day
Go play sports!

Extra Credit WOD:
30 Reps For Time
Clean and Jerk (135/95)


Strength WOD: 
Weighted Push-Ups: Five sets of Six

12 Minute AMRAP
10 Overhead Lunges with plate (45lb/25lb)
15 Burpees on to plate  (Finish by jumping on plate and extending hips)

Monday, May 6, 2013


Power Clean (2-2-2-2-2-2-2)
Touch and Go
On the Minute for 15 minutes
3 power cleans
(as heavy as you can go for 3 touch and go)
10 push ups or ring dips

Friday, May 3, 2013

5-3-2013 Hero WOD


5 Rounds (each for time w/ 90 sec rest between)
135 lb Power Clean: 5 reps
135 lb Front Squat: 10 reps
135 lb Jerk: 5 reps
20 Pullups

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. 

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Thursday, May 2, 2013


10 min to find 1RM Power Snatch

5 Rounds
10 Toes to Bar
10 Power Snatch
10 Wallballs