Wednesday

A.
Warm up to your working weight then..
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
C.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees box Jump (24/20")

Tuesday

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean (squat) + High Hang Clean (Squat)
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 185 lbs, Women = 125 lbs.
Rest exactly 6 minutes, and then:
D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 135 lbs, Women = 95 lbs.

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Monday

A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%
C.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 1 Lap/ Row 250 Meters
Squat Cleans (135/95 lbs)

Friday

A.
Four sets of:
Push Press x 4-6 reps @
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
B.
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (6′/5′)
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

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Thursday

A.
Bench Press
5 sets of 5 at 75%
B.
Complete as many rounds and reps as possible in 7 minutes of:
Run 1 Lap
10 Thrusters (95/65 lbs)
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

Wednesday

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
C.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps or (Max Sit Ups Scaled)
Rest 3 minutes between sets.

Tuesday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to tempo prescriptions, please read here.
Start around 70% and use today to build to figure out what you are capable of for this rep scheme.
C.
Complete rounds of 9, 7 and 5 reps for time of:
165/115 lb Hang Squat Clean
Bar Muscle-Up
Rest until the running clock hits 10:00, and then…
D.
Three rounds for time of:
25 Wall Ball Shots (30/20 lb)
15 Chest-to-Bar Pull-Ups

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Monday

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A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
B.
Hang Clean
5 Sets of 2
C.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Saturday

Make Up Strength and Skill Practice

 W.O.D-
In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
5 Burpees
7 Box Jump Overs
9 Goblet Squats

Friday

A.
Every minute, on the minute, for 10 minutes:
Front Squat x 2 reps
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%
B.
Take 15 minutes and build to a heavy Clean and Jerk
B.
Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some variant
60 seconds rest
of Shoulder to Overhead)

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Thursday

Patrick at Reebok CrossFit DaikinYama in Tokyo Japan

A.
Deadlift
5x1 @80%
Bench Press
5x1 @80%
B.
Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps
Rest 4 minutes between sets

Wednesday

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%
C.
Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 steps
Burpees x 10 reps
Double-Unders x 30 reps

Tuesday

A.
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets
B.
Four sets of:
Bulgarian Split Squats x 7-9 reps each leg @ 3011
Rest 45 seconds between legs, and 90 seconds after the second leg.
C.
Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

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From CrossFit Invictus

What You Should Know About Artificial Sweeteners And Sugar Substitutes Written by Calvin Sun Most people can agree that eating large quantities of refined sugar isn’t great for your health, fitness, or body composition. Sugar provides a large amount of rapidly absorbable carbohydrates, which can lead to issues like excessive caloric intake, weight gain, and metabolic syndrome [1,2,3]. In an effort to reduce intake of sugar and calories, many people turn to artificial sweeteners or other sugar substitutes to satiate their cravings for sweets. While these low-calorie or no-calorie substitutes may seem like innocuous sweeteners, they may carry health consequences
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Monday

Congratulations to Kim and Andrew!!

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes
B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
C.
Three sets for times of:
200 Meter Run
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 2 minutes

Friday

A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
B.
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
C.
For time:
50/30 Push-Ups
Run 1 Lap
30 Heavy Kettlebell Swings
Run 1 Lap
30 Goblet Squats
Run 1 Lap
50/30 Push-Ups
Run 1 Lap
30 Heavy Kettlebell Swings
Run 1 Lap
30 Goblet Squats
Run 1 Lap

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"Don't believe industry-paid 'experts' on soda and diabetes" by Dr. Robert Lustig of the Institute For Responsible Nutrition and Dr. Michael Goran.
Dr. Lustig is also featured in the documentary "Fed Up", now available for rent on iTunes and Amazon.

Thursday

A.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice
B.
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout itself is completely symbolic of 9/11.  The 2001 meter row represents the year the attack took place.  The 11 reps of 9 exercises represents the date (9/11).  Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.  The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.  The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.  And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center.

Wednesday

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+
C.
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

Tuesday

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
B.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes
C.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

Meat and Nuts: The Breakfast of Champions

By Jaimie Bougie 

Meat and Nuts: The Breakfast of Champions Written by Jaimie Bougie It’s common knowledge that experts recommend that you start each day with a healthy breakfast. But the question of what is considered “healthy” and the right kind of breakfast is a topic of debate within our society. Whether you are an early riser or a late snoozer, what you choose to eat for your first meal sets up your entire neurotransmitter production for the day; in layman’s terms, what you eat will affect how your brain chemicals communication information from your brain to your body and basically how you’ll
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Monday

A.
Take 20 minutes to build to a 2-RM Back Squat Note best successful 2-RM.
B.
One set of:
Strict Pull-Ups x Max Reps
Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.
C.
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots
Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.

Friday

A.
Take 15 minutes and build to today’s 1-RM Power Clean
B.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Pull-Ups
Choose loads for each movement that will make it extremely challenging to complete the reps unbroken.

Thursday

Rogue Fitness Team Red - Event 3 from Invictus Athlete on Vimeo.
A.
Deadlift
5 sets of 3 @ 75%
B.
Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
C.
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Squats x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Box Jumps x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps

Wednesday

A.

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

B.

Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

C.
Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

Tuesday

A.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.
If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.
C
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees