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WOD

Wednesday

A. AMRAP 8 min: 10 burpees jumping over DB anyhow 20 alternating DB snatch- 10 per arm (50,35) (35,20) B. Tabata abmat situps 20x10x8 Score...
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Tuesday

Teams of 3: 1 working at a time: AMRAP 20 min: 50 wallball 50 russian KB swing 50 calorie bike

Monday

A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/below knee snatch B. EMOTM x 12 min Odd min: Level 1: 80 single unders....
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Saturday and Sunday

 (Follow us on Social media as team HCF competes in Richmond!) 9-11a: Open gym. 10-11a: Weightlifting class, week 4/day 2 11a-Noon: FREE members only team...
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Friday

 Gymnastics/Strength Development: https://www.crossfitinvictus.com/blog/why-negatives/ Handstand pushup skill work ~10 min. A. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Handstand Push-Ups x 5-10...
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Thursday

AMRAP 8 min: Rx: 2 thrusters (95/65), 2 bar facing burpees 4 thrusters, 4 bar facing burpees.. continue adding 2 reps Sc: 2 thrusters (65/45),...
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Wednesday

Team WOD Teams of 3: 1 works at a time, alternate athletes whenever needed 50-40-30-20-10 reps for time: Assault bike calories Chest-bar/chin over bar pullups...
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Tuesday

A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/below knee snatch B. EMOTM x 12 min Odd min: Rx- 10 burpees. Sc: 6...
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Monday

A. Deadlift prep/warmup B. 21-15-9 reps for time: Deadlift (~70% of 1rm) Box Jump (30/24) go taller than “normal”

Saturday and Sunday

Saturday 8-10a: open gym. 10-11a: Weightlifting class, week 3/day 2 11a-Noon: FREE members only team WOD Sunday   REST DAY