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We will no longer be posting workouts or announcements until further notice.  We thank everyone who has supported the facility, team and events we have hosted.  Please see one of our friend's sites for coaching, workouts and other information.  

The annual #CGWODTOREMEMBER will continue, and information is available here. 

Always Ready.

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