1 Sep - 5 Sep

Going to try and post the entire week ahead of time, please let us know by emailing crossfitovertorque@gmail.com if you like the format.

Weekly Training 

Labor Day - Enjoy the lack thereof.

Tuesday -
Sprints - 5 x 100 meter sprints, rest about 2 minutes between each.

WOD - Scale as necessary.  (For the beginner just do the last part, reduce the weight.)
For time, continuous running clock.
3-6-9
Overhead Squats 135lbs/95lbs
Burpees

9-12-15
Front Squats 135lbs/95lbs
Burpees

9-15-21
Back Squats 135lbs/95lbs
Burpees


Wednesday
Sports Day! Do a sport or go for a run.

Thursday
Strength
Clean And Jerk - 5 Sets of 3

WOD
3 Rounds
2 minutes of Box step ups (95lbs/65lbs), 2 minutes rest.
* Use 20" box, scale weight as necessary.
* Load weight with bar bell in the back squat position.

Friday
Strength
Every Minute on the Minute - 16 minutes
Even - Weighted Pull Up x 5
Odd - Hand Stand Push Up x5

WOD
For Time:
Row 1500 Meters
Bench Press Body Weight x 30
Row 1000 Meters
Bench Press Body Weight x 20
Row 500 Meters
Bench Press Body Weight x 10

* Scale weight as necessary, use a spotter.

06 Aug 14

Back to Posting, sorry for all the delay.

Strength 
Clean+Jerk
Spend 12 minutes working to a heavy 1 Rep.

WOD
3 Rounds For Time,
400 Meter Run
25 Wall Balls (20#/14#)
25 Pull ups

End with an additional 400 Meter Run

4/18/14

Strength
A. Dead Lift
5 reps at 50% 1RM
5 reps at 60% 1RM
5 reps at 70% 1 RM
3x3 reps at 80% 1 RM

B. Shoulder Press
10, 8, 6, 6, Increase weight


WOD
21-15-9
Muscle Ups (sub CTB Pull-ups and Dips)
KB Swings 2 pood

NO 21-15-9 next week. Promise!

4/17/14

Strength
A. Front Squats
10 reps at 50% 1RM
8 reps at 60% 1RM
2x6 reps at 60% 1RM

B. Weighted Pull-ups
Increase weight by 10lbs each set
10 reps
8 reps
6 reps
4 reps
2 reps

C. Walking Lunges DB and Farmers Walks
3 Sets rest 3 minutes between each - Use the same weight, and make it HEAVY.
Complete 20 walking lunges in one direction
While still holding the DB complete a farmers walk 3 times the length of the walking lunges

WOD
21-15-9
Thrusters (95lbs)
30" box jumps

4/16/14

Sports Day - Go Play Sports

Rest from strength work today

4/15/14

Strength
A. Bench Press (close grip)
10 reps at 50 % 1 RM
8 reps at 60% 1 RM
2 x 6 reps at 70% 1 RM

B. DB Box Step Ups (20" box)
3 x 20 step ups
Start at difficult weight and work up

C. Snatch Dead Lift
5 Sets 5
Increasing weight

WOD:
21-15-9
Overhead Squats (95lbs)
Chest to Bar Pull-Ups

4/14/14

After a week off. We are starting back up with a strength base program. This will continue through April, and we will shift to an Olympic base program.  For now you will see at least two to three movement in the strength section each day and a WOD. The WODs will be a little more reasonable than when we were going through the OPEN season.  Enjoy!

Strength:

A. Back Squats
10 Reps at 50% 1RM
8 Reps at 60% 1RM
2x 6 reps at 70% 1RM

B. Walking Bar Bell Lunges
3 sets of 20 Lunges

C. Cleans (Full squat cleans)
3 x 3 reps All at 60% one rep max

WOD:
21-15-9
Wall Ball Shots (20lbs)
Hand Stand Push-Ups

4/4/14

6535 Memorial Workout

4 Rounds for Time:
400 Meter Run
65 Air Squats
35 Burpee Pull-ups

Compete in a team of 2,3, or 4. Or compete as an individual.

1245-1310 Team sign up/Shirt Pick up
1310-1320 Coaching Demo
1325-1405 First Heat
1410-1450 Second Heat
1455-1555 Third Heat* If necessary

4/3/13

Rest Day

Friday is the 6535 Hero WOD!

4/2/14

SPORTS DAY
Go Play Sports

Extra
Row 2K as fast as possible
- Compare from last week.

4/1/14

Strength 
Power Snatch - 5 sets of 2

WOD
4 Rounds
300 meter Row
15 Burpee Pull-ups
Rest 2 minutes each round

3/28/14

Last workout of the 2014 Open 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

If you did Tuesday's workout, this one is pretty close to the same.  Lucky guess. 

Enjoy! See you next Friday for the 6535 Hero WOD. 

3/27/14

Gymnastics
Spend 15 minutes working on gymnastics movements.

WOD
Row 2k for Time (Fast as possible)

3/25/14

Strength 
DL 5, 5, 4, 4, 3, 3, 2, 2,

Front Squat (1 1/4) 5, 5, 4, 4, 3, 3, 2, 2

Push Press 5, 5, 4, 4, 3, 3, 2, 2,

WOD
For Time
5 Thrusters (115/85)
5 Burpees Over the Bar
10 Thrusters
10 Burpees
15 Thrusters
15 Burpees
20 Thrusters
20 Burpees
25 Thrusters
25 Burpees
30 Thrusters
30 Burpees

20 Minute Cut-Off

START WOD
Strength
Back Squats 5, 5, 5,
Increase weight, use a spotter to help you out

+

2 Rounds
35 Burpee Pull-ups
Rest 5 minutes
(use a partner to assist your burpee pull-ups)

3/24/13

Strength 
Power Snatch
3,3,2,2,1,1
Increase weight

WOD
400 meter Run
21 Deadlift (225)
21 Box Jump (30")
21 KB Swings (1.5pd)
400 meter Run
15 DL
15 BJ
15 KB Swings
400 meter Run
9 DL
9 BJ
9 KB Sings
400 meter Run

30 Minute Cut-off

START WOD
Pull-ups (use bands for assistance )
5 sets of 5

+

3 Rounds
400 Meter Run
50 Squats

3/21/14

Workout 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

3/19/14

SPORTS DAY 
Go Play Sports

If you plan on doing 14.4 on Friday, make today a hard cardio day.

Tabata Intervals
20 seconds 90-100% effort, 10 seconds off/recovery pace for 4 minutes
Rest 4 minutes between each set of intervals.
-Airdyne Bike
-Row
-Burpees
-Airdyne Bike
-Row
-Burpees

3/18/14

Thursday March 20th, is the last day to reserve a shirt for the 6535 Hero WOD on April 4th.  Sign up at crossfitovertorque@gmail.com or at the shirt sign ups.  Late orders will continue through the month of April. 

Strength
Back Squats 5, 5, 4, 4, 3, 3, 2, 2

Power Cleans 5, 5, 4, 4, 3, 3, 2, 2

Close Grip Bench Press 5, 5, 4, 4, 3, 3, 2, 2


WOD
3 Sprint Rounds
20 Wall Balls (20 lbs)
20 KB Swings (1.5 pd)
20 Burpees
3 minute rest

START WOD
Box Jumps 3 sets of 15 (20"/24")

+
3 Rounds for Time
10 Toes to Bar/Knees to Elbow
10 Burpees

3/17/14

Strength
Every minute on the minute for 10 minutes
6 Shoulder to overhead at (115lbs)

WOD
21-15-9
135lbs Thrusters
Muscle Ups (sub pull-ups and dips)

Extra
For Time:
150 KB Swings (1.5 pd)
150 Toes to Bar


START WOD  We will continue to provide START WOD through april 4th for the 6535 WOD
Strength
3 sets of 20 walking luges (one step =one lunge)
- for a challenge increase weight adding dumbbells to each hand

+

2 Rounds for time:
400 meter run
20 Squats
15 Push-ups
10 Pull-ups (use the bands to help resistance)

3/14/14

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

This workout was released right here in New Orleans, over at CrossFit NOLA.  

START WOD

Bench Press 3 sets of 10

+

75 Burpees for time (don't worry about the time, just finish it) 

3/13/14

If you are planning to do the Open 14.3 WOD, make today an easy day.  Do a light run, and some mobility work.  If not try a workout from earlier in the week.

START WOD

Back Squats - Use a safe comfortable weight for 5 sets of 3 (try to increase weight last two rounds)

+

10 Rounds for time
5 Pull-ups
10 Push-ups
15 Air Squats

3/12/14

SPORTS DAY

Go enjoy some sports

If you are planning on doing 14.3 on Friday, make today a tough cardio day.

4 Rounds at race pace
Aerodyne 20 Cals
Row 20 Cals
20 Burpees
20 Toes To Bar
Rest 5 Minutes

3/11/14

From March 10th through April 4th we will be posting two WOD's, one for the normal visitor to the sight to scale as they best see fit, and an additional WOD for those training for the 6535 workout who do not have a lot of Cross-Fit experience.  That second WOD will be labeled Start WOD. 

Strength - WOD
A. Deadlift - Reps of 5,5,4,4,3,3,2,2
Rest 2 minutes between Lift, Get Heavy

WOD
3 Rounds For Time
15 Front Squats at 135 (pick up from the ground each time)
15 Muscle Ups ( sub 15 Pull-ups/15 Dips)

Start WOD 

Push Ups - Complete 3 sets of 8-15 - with a 3 second negative
*** Each Push-up, count to three from your arms fully locked out until your chest hits the ground, then immediately extend back up. 
+
4 Rounds 
300 Meter Row
10 Burpees
Rest 2 minutes between each round. 



Don't forget that Friday we will post Open WOD 14.3.  We program the workouts to best allow for a first attempt on Friday.  Today should be a hard day, Thursday should be a light day. 

3/10/14

From March 10th through April 4th we will be posting two WOD's one for the normal visitor to the sight, to scale as they best see fit, and an additional WOD for those training for the 6535 workout who do not have a lot of Cross-Fit experience.  That second WOD will be labeled Start WOD. 

Strength 

Power Cleans Work to a heavy 2 rep max 

WOD

For Total Time:

Row 1000 m 

30 Toes to Bar

20 Burpees

10 Power Cleans (165lbs) - Scale as necessary 

20 Burpees

30 Toes to Bar

Start WOD

Spend about 10 - 15 minutes working pull-ups

Suggested 6 sets of 5 pull ups, rest as necessary. (Use bands for assistance) 

+

For Time: 

Run 1 mile 

Then do 50 air squats 

3/08/14

Open WOD 14.2!  We will Post Open WOD's every Friday 
For as long as possible:
From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

2/26/13

Strength 
5 Rounds
1 minute Bar Bell Front Rack Step Ups (95lbs)
2 minutes rest

Scale weight as necessary to finish each minute of step ups without rest.


WOD
Every Minute on the Minute for 12 minutes
Odd Minutes - Row 250 meters
Even Minutes - 5 Power Cleans (135lbs)

2/25/14

STRENGTH 
Over Head Squats (OHS) - 3 sets of 10 (increasing weight)

Power Snatch - 2, 2, 2, 2, 2 Rest 2 minutes between each

Snatch Squat - 1, 1, 1, 1, 1 Rest 2 minutes between each

WOD

25 Wall balls (20#)
Run 400 meters
25 Pull Ups
Run 400 meters
25 Wall balls (20#)
Run 400 meters
25 Pull Ups
Run 400 meters

2/21/14

HERO WOD FRIDAY 

"Jorge"

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

2/20/14

Strength

A. Back Squats 3, 3, 2, 2, 1 

Increasing weight 

B. 75 Toes to bar for time

WOD
21,15,9

Power Cleans 115lbs 

Burpees over 

2/19/14

SPORTS DAY

Go Play Sports

2/18/14

Strength
Power Cleans
10 min EMOM
Start at 50% of 1 RM and increase weight each round

WOD
15 minute cut off
Row 1K
50 Thrusters (95lbs)
50 Pull-ups
Row 1K

2/17/14

Happy Presidents Day

Strength
5 x 100 yard sprints
100% effort rest 2-3 minutes between each

WOD
For Time
100 Wallballs (20lbs)
100 KB Swings (1.5pd)

Scale reps and weight as necessary

2/13/2014

Been away for a long time. WODs are back.

Strength 
Front Squat
5 sets of 5, increasing weight

WOD
3 Rounds for time

500m Row
10 Thrusters 115lbs