5-16-13

"Filthy Fifty"

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (sub tuck jumps if unable to perform DU)

5-15-13

Sports Day.

5-14-13

Buy In: 3 rounds

10 pull ups

15 push ups

20 sit ups

25 squats

WOD: 15 down (15,14,13,12,11,.....3,2,1) of each for time:

Ring Dips

Ring Rows

Cash Out:

3 sets of 30 Hollow Rocks

30 sec rest between

5-13-13

Strength:
Handstand Push Ups, 5x5
Front Squat, 9, 6, 3 @ Body weight on bar

WOD: 10 rounds
Run at max effort for 1 minute
Rest for 1 minute

Skill: 5x max effort
Handstand Holds
L-sit on parallets, dumbbells, or rings
1 minute rest
*Perform static (isometric) holds as a couplet...HS then L-sit, then rest...repeat.

5-11-2013 and 5-12-2013

Rest Days!!! You deserve it!

Interested in competing in CrossFit?
June 22nd is your chance to compete with a team, in both Scaled, Rx, and Coed team divisions.
Summer Throwdown

 CrossFit Overtorque currently has 3 teams signed up. We are rolling deep up to Mandeville!

5-10-2013

HERO WOD: JOSH

For time
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Scale weight and reps as necessary.

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

5-9-13

Strength :
Deadlift 5x5 at 75% of one rep max

WOD:  Body Weight Chipper Fun!!!
For Time
25 Strict Pull-Ups (Scale as necessary)
50 Burpees
75 Flutter Kicks (4 count)
100 Push Ups
150 Squats

This is a chipper WOD, meaning you complete all reps assigned for each exercise before moving on to the next.  Do your best to complete the WOD as prescribed, give yourself a 30 minute time limit.