A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
A 225 with 54 kettlebelt
B 17:11 need to work on those T2B and thruster big weekness
Nice work!
thanks! Just jumping into invictus workout, they are great
A. Gym was testing 1rm Deads today. Hit 465 never picked up anything more than 415 before today.
B. 10:51 rx
PR Star! Congrats! And a super speedy Part B to boot!
A.
DL – 315×8 all sets. Last one was HARD.
KBS – 70#x20 all sets.
B.
Row – 4:10
Did thrusters w 45# DBs because BB hurts wrists. 10+5…
Sets of 5 on TTB.
DU – 25+20+ sets of 10.
TTB sets of 5 for first few.
Thrusters – 10+6+3+6
22:22. That was HARD. I wanna puke. I didn’t want to flail around and get singles on TTB so I rested til I felt I could get a set of 5. Thought it was more useful than TTB from a dead hang/no kip once I got tired.
Great job, Skeeter! And yes, DBs are hard!
A. 315,335,355 all standing on 25# plates. Working on leg drive
70# KB
B. Skipped no excuse just lazy today
Just curious, what are your current goals?
I’d like to improve on strict gymnastics and gymnastics endurance, increase overhead strength, and improve conditioning. Should of done metcon and not the strength, I just like lifting heavy more than breathing heavy.
A) 105# DL and 35# KBS
B) 17:25
(45# TH, leg lifts and 200 SU all subbed)
Ah yeah! Nice work, Jess!
A)275×8 295×7 315×6
All 3 sets of kettlebell unbroken 55lbs
B) 25:11
Great job on Part A! For Part B, let me know where you struggled and I can help you modify workouts appropriately in the future. For example, if it was with the double-unders, you might cut the number back to something more manageable OR you could give yourself 2 minutes to do AMRAP and then just move on. This method could be applied to any movement. Just let me know how I can help!
Just straight out of shape! Hahaha trying to get back into the swing of things! plus this WOD had 2 of my worse movements thrusters and toes to bar lol just slow at them
A. 185 and 53
B. 16:08 not super comfy with thruster so knocked those down to 75#.
What’s the most uncomfortable part of the thruster?
Gripping the bar. It’s on the finger tips mostly and is super painful for the wrists.
A) 185,205,205×8 with 55# KB
B) 18:58, rx
Nice work, Brian!
A. 225×8, 245×6, 255×6
B. Rx’d 15:23. Damn it that one got me big time. Had to break up the 25’s in to 10-8-7’s to manage the 2nd half.
You did great! Still well within the 18-minute time cap we used here at the gym.
Thanks! I think it just got me mentally on the 2nd half. I was fighting for those reps more than I thought I would. But the sun came up today and there is a brand new workout on the board !!
295-6 300-6 300-6, 55 pound kettle bell for all 3 rounds.
Second part had change a little to due to fire station not having a jump rope or a rower.
Ran about 800 meters
25 thrusters 95lbs
25 toes to bar
Ran about 250 meters
25 toes to bar.
Didn’t get to do last set of thrusters due to work. Finished time without last set of thrusters 13:56
Then did 5 min of
5 pull ups
10 push ups
5 thrusters.
Still a brutal workout with the runs! Great job!
Deadlift with 155#
Kbs 50#
B: rx’d I HATED every min!
17:37
I put a 20:00 on myself too after I saw that Michele posted 18:00. We underestimated ourselves!
A) 275×6 and 53# swings for all 3 rounds. Went belt less but could have gone heavier
B) 15:39 Rx, took longer breaks than I wanted but happy with it for how tired I was.
Have a good rest of the week everyone! Off to San Diego and Carlsbad for the weekend tomorrow!
Are you going to drop in and see us when you are in San Diego?!
I’m going to try! Have to see what the schedule will look like. Also, wasn’t sure if you were going to be closed due to the Games (since you send a team and so many athletes!). My best chance is tomorrow probably. I get in around 10am.
We are only closed Saturday (and Sunday)! Classes are 6, 7, 9am, Noon, 4:30, 5:30, 6:30. I will be there until about 5 tomorrow. Hope to get to meet you!
Will you be at the downtown location or at Point Loma? I’ll see if I can make something work. Hope to meet you as well!
Will you be at the downtown location or at Point Loma? I’ll see if I can make something work. Hope to meet you as well!!
I’ll be Downtown!
Don’t think I can get there today. Only other chance as of now is Friday morning but have to see what is going on.
Way behind on posting so I want to apologize in advance for long post. Got sick Saturday night/Sunday morning and have been trying to fight it since. Of course I have still been doing some “active recovery” style WODs at moderate intensity. Saturday-200m tire flips, 30 WB, 30 med ball reverse throws (not sure actual name), 2000m assault bike, 140sit ups. Sunday- nothing (recovery) Monday- WU-8 min AMRAP 200m run, 20 Russian DL (10ea. Leg), 200ft farmer carry (25# plate ea. Hand), 20×25# OH walking lunge= 2 rnds WOD- A. 5 RFT 400m run, 30 sit ups, 15×250# DL= 19:20… Read more »
I’d suggest you take it a little easier today. You’re pushing hard and even getting down on yourself knowing you’ve been sick. Now you’re hurting and that’s a sign that you aren’t recovering that well. If anything I’d say just go for a jog or ride a bike or something.
Got this after I did a workout yesterday. Ooops. I am taking it easy today though. Yesterday I combined the workout with Tuesday’s.
A from tues.- 4+3
B from tues.- 3+23
C from tues.- 76cals in 4 min
D. Row was combined with tues C.
1000m-3:44
Total time for part B from Wed. WOD- 17:46
I’m pretty sure the 2 a days were what did it. I’m going to take a break from those for awhile.
Hello,
My wife and I are new to crossfit and have a garage gym, we have been following this plan and love it. I have 2 questions with programming:
1. How should we work Maxes into our workouts?
2. For scaling, we don’t own a rower, what’s a good alternative when this is in the workout?
Thanks so much!
Hi Konner and welcome! Glad you’re liking the programming so far. To answer your questions: 1) If you are following the Performance workouts, you will text your maxes every couple months for each lift – it’s built into the programming. Is that what you mean? 2) The purpose of the row in the workout is to get your heart rate up so don’t worry about mimicking the exact motion but rather the idea. Here are some ideas: 400m run = 500m row 20 cal assault bike = 500m row 5-line suicide sprint = 500m row 20 weighted box step-overs =… Read more »
A: 295×8 295×6 295×6
70lb
B: 36:48
Had to wait for people at the gym. Anyways it was very challenging, I’m thinking about moving down to the fitness level when school starts but I’ll keep doing this since I have the time.
I actually wouldn’t consider Fitness a level down from Performance. It is actually quite challenging since there is less rest in Part A, especially if you go heavy. And it will probably work better in a globo gym situation. I usually follow the Fitness program for the most part. Give it a try and let us know what you think!
While on the topic, what are the objectives behind the two categories? I usually do the one I’d rather not because it generally has things I need to work on, haha. Like today’s I would do performance because I HATE t2b and need to work on them. Just wondering if sticking to one side is a better choice rather than going back and forth.
We describe Performance as your more-typical CrossFit workout. There will be Olympic lifting, 1RMs, double-unders, muscle-ups, and other high skill movements. Fitness is a body composition program whether that be to lean out or put on lean mass. It’s great for overall fitness and for those who don’t care about/shouldn’t be doing the above mentioned exercises. You are breathing heavy the entire time because there is usually only 30-60 seconds rest between exercises and if you are pushing your limits for those exercises, then it’s extremely challenging. Think about doing your 10RM Back Squat for 4 sets mixed in with… Read more »
Did yesterdays….Trying to catch back up
A. 6 Rx
B. 3 + 8 Rx
C. 65 cals Hate rowing….definitely my weakness
Track day…
800 mile pace, 400 5sec faster
8×200 all ~35sec
400 at earlier pace
This hurt. Will give the TTB/Thruster wod a go tomorrow.
Phew! That looks brutal! Nice work!
A. 275×8, 295×8, 305×6. 70# KBS UB.
B. 13:35 RX. 20s PR from last time. Thrusters and TTB 15/10 all sets. DU 51/49. Absolutely brutal.
PR star! That’s a pretty big one too!
Thanks!
Jeez that time is ridiculous. Good job.
Thanks man
A) deadlifts @ 185 don’t want to risk agrivating hip as its starting to feel better. KB @ 24kg
B) 17:19 RX
What happened to the hip?
A1. Deadlift as Rx: 6 x 335 / 345 / 355
A2. 3 x 20 UB KBS w/ 70#
B. 14:01 – as Rx (kinda)
… misread the post and accidentally swapped the last two movements finished with TTB … I’m sure that made it way easier ;o) … had big plans right up to the first round of thrusters – broke the thrusters and TTB 10-8-7 …
Awesome job! We’ll count it! 🙂