For Time:
30 Muscle Ups

Scaled:
Big dawgs: Rxd. (You are not a big dawg for this WOD if you cannot complete a MU).
Porch: If unable to perform a Muscle up, substitute 4 pull ups followed immediately by 4 dips, for 30 sets.
Pack: 4 pull ups/4 dips for 20 sets
Buttercups: 3 assisted pull ups/3 assisted dips for 10 sets.

A Muscle Up is one of the hardest upper body exercises to perform, however is not even a rated gymnastic movement. It is simply how a ring man BEGINS his routine.

12-8-2012 and 12-9-2012

Rest days.

FYI - You can add CrossFit Overtorque to your iphone's home screen. Simply tap the box at the bottom of the screen while viewing the website on your device and select "Add to Home Screen" to have your WOD just a tap away.

12-07-2012

FRIDAYS ARE HERO WOD DAYS AT CROSSFIT OVERTORQUE



For time:
50 Pull-ups
400 meter run
21 Thrusters (Males 95 lbs./ Females 75 lbs.)
800 meter run
21 Thrusters (Males 95 lbs./ Females 75 lbs.)
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.

12-06-2012

SWOD (Strength Workout Of the Day)

Front Squat (80% of your 1RM)

3-3-3-3-3-3-3

Rest 5 Minutes

WOD (Workout Of the Day)

4 Rounds for time:

5 Overhead Squats
10 TTB (Toes To Bar)
400 Meter Run

12-5-2012

SWOD (Strength Workout Of the Day)

Shoulder Press - EMOM (Every Minute On the Minute) for 10 minutes:
5 Repetitions (75% of 1RM)

Rest 5 minutes

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) in 7 minutes:

7 Push Press (Males 135 lbs./ Females 95 lbs.)
7 Box Jumps

12-4-2012

SWOD (Strength Workout Of the Day)

Back Squats (85% of your 1 Rep Maximum)

3-3-3-3-3-3-3

Rest 5 minutes

WOD (Workout Of the Day)

50-35-20

Wall Ball Shots (Males 20 lb. ball/ Females 10 lb. ball)
Pull-Ups

 12-3-2012

SWOD (STRENGTH WORKOUT OF THE DAY)

Power Clean
3-2-1-3-2-1-3-2-1
(* Use your heaviest set of 3, heaviest set of 2, heaviest set of 1 rep... Repeat 3 times)

WOD (WORKOUT OF THE DAY)

AMRAP (As Many Rounds As Possible) in 12 Minutes:

6 Deadlift (Males at 275lbs. /Females at 185lbs.)
12 Push ups