08-16-2013

FRIDAYS ARE HERO WOD DAYS AT CROSSFIT OVERTORQUE

Badger

3 rounds for time:
30 Squat cleans (95 lbs.)
30 Pull-ups
800 Meter run

08-15-2013

SWOD (Strength Workout Of the Day)

Deadlift (90% of your 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

5 rounds for time of:

10 SDHP's (Sumo Deadlift High Pulls) at 65% of your 1 Rep Maximum
10 Box Jumps
10 GHD Sit-ups

08-14-2013

WOD (Workout Of the Day)

PLAY A SPORT

OR

For Time:
100 Push-ups
100 Pull-ups
100 Air Squats

** Perform workout in a "Chipper" fashion, meaning, complete all 100 push-ups before moving on to the 100 pull-ups and so on. You do not have to complete all 100 reps in one set, group them in manageable sets and "chip" away until all 100 are complete, then move on to the next exercise.

08-13-2013

SWOD (Strength Workout Of the Day)

Bench Press (90% of your 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

"LYNNE"

5 Rounds of:
Body weight bench press x failure
Body weight pull-ups x failure

*Exercises are to be performed back to back in every round. There is no time element to completing Lynne. You can rest between sets as well as between rounds in an effort to record the highest amount of reps/score possible. Your score is calculated by the total number of reps per round performed, i.e. 10 reps on the bench press and 12 pull-ups would give you a score of 22 in round 1. At the end of your workout add all rounds together for your final score, record it and look to improve it by increasing your total number the next time Lynne is performed.

08-12-2013

SWOD (Strength Workout Of the Day)

Back Squats (90% of your 1 Rep Maximum)
3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)

4 rounds for time of:
10 Single leg squats/Pistols each leg
10 TTB (Toes To Bar)
400 Meter run

* If able to use a kettle bell or dumbbell in front rack position for single leg squats/Pistols, do so.
** If unable to perform a single leg squat/Pistol, position yourself next to a rack or wall and with the hand opposite the leg you are working, brace yourself as you move through the movement without using your hand to pull yourself up, this technique should only be used for balancing purposes.

8-10-13 and 8-11-13

Get out and about. Try to wear a weighted back-pack as you bomb around the French Quarter or Uptown.
Cheers.

8-9-13

CrossFit Games-Regionals, Event 5

21-15-9 reps for time
Deadlift, 315/205
Box Jumps, 30"/24"