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