[youtube height=”HEIGHT” width=”WIDTH”]http://www.youtube.com/watch?v=b4vpOcgn4Gk#t=83[/youtube] Thank you Veterans!!! Warm-up: 10-minunte Coaches Choice Strength: Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps Rest 3 minutes Conditioning: 4 rounds 200m run 20 knuckles to toes 10 super people (1 sec pause)Read more

8am: Boot Camp 9am: Olympic Weight Lifting A) Snatch + OHS: 60/2+3 70/2+3, 75/2+3, 80/1+3, 85/1+3, 90/1+3*3 sets B) Snatch High Pull: 110/2*4 sets C) BN Push Jerk x 3 reps x 4 sets @ 80%-85% of max Split JerkRead more

Warm-up: 10-minute Coaches choice Conditioning:  Teams of two must complete 2* rounds of the following for time: Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps 5 Hand-Release Push-Ups 10 Box Jumps Run 400 Meters    Teammates must attack the workout in order, and cannot perform similar tasks at the same time. Teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin his 500 meter row. Teammate A will wait till Teammate B finishes the row before starting the hand release push-ups…..Teammates will go back & forth until they have both completed two rounds of all the movements in order. *If you finish 2 rounds in under 26 minute, you must start and complete a 3rd roundRead more

Warm-up: 10-minute Coaches Choice Strength:  Four sets of: Push Press x 3-5 reps Rest 90 seconds Strict Pull-Ups x 5-10 reps Rest 90 seconds Conditioning: 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees once back inside the gym.Read more

Work on the new space has begun! 3 weeks and we should be in our new home!!!! Mobility: 10-15 minutes of coach led mobility   Strength: Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm KETTLEBELL Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds KETTLEBELL Shoulder Press x 10 reps @ 20X1 Rest 2 minutes What does 30×0 mean??? http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/Read more