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.