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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

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)