tag:blogger.com,1999:blog-52052739155547947372024-03-06T03:06:14.812+11:00Crossfit Victus WODOwned and operated by Mark Edis, Crossfit Victus in Wagga provides the most exciting, comprehensive and rewarding Crossfit experience in the region.Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comBlogger1832125tag:blogger.com,1999:blog-5205273915554794737.post-83266263967243076552017-06-03T18:30:00.000+10:002017-06-03T18:30:28.919+10:00SundayConditioning:<br />
2 rounds for time<br />
32 Heavy KB Swings<br />
16 Burpees<br />
8 Dips<br />
4 Handstand push ups (M1: DB L sit shoulder press)Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-81748197838866798702017-06-02T18:30:00.000+10:002017-06-02T18:30:11.228+10:00SaturdaySkill: 4x6 Hang snatch (Use time to focus on bar path and initial pull)<br />
<br />
Conditioning: "Cement mixer"<br />
<br />
Every 4 minutes complete the following 6 times<br />
Run 400<br />
12 Toes to barMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-34833114124413178372017-06-01T18:30:00.000+10:002017-06-01T18:30:23.162+10:00FridayStrength: 5x8 Bent over row<br />
<br />
Conditioning: 22 minute AMRAP in pairs. Split it however you like, both people complete all the runs.<br />
30 Thrusters<br />
30 Box jumps<br />
Run 200m<br />
30 Pull ups <br />
<br />
M1: 15/20<br />
Rx: 30/40<br />
M2: 35/45<br />
<br />
Extras:<br />
Every 2 minutes complete 3 rope climbs to the roofMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-44486694391620074112017-05-31T18:30:00.000+10:002017-05-31T18:30:12.247+10:00ThursdaySkill: Squat snatch with a pause at the bottom.<br />
Use this day as a skill day. If you are proficient at this lift then you are free to test yourself with heavy weight. Otherwise use the coach and focus on technique<br />
<br />
Conditioning: 4 Rounds for time with a 20 cal on the assault bike buy in.<br />
10 Front rack lunge steps<br />
10 Shoulder to overhead<br />
10 Burpees<br />
10 Hang power cleans<br />
20 Cal assault bike cash out<br />
<br />
<br />
Extras:<br />
4x10 Back extentions<br />
3x8 Back squatMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-56282446449075329212017-05-30T18:30:00.000+10:002017-05-30T18:30:05.789+10:00WednesdayMasters league 17.4<br />
<br />
<br />
<div class="p1">
<strong>16min AMRAP – Total Reps</strong></div>
<div class="p1">
9 Calorie Row</div>
<div class="p1">
21 Bar Facing Burpees</div>
<div class="p1">
9 Thrusters</div>
<div class="p1">
15 Calorie Row</div>
<div class="p1">
15Bar Facing Burpees</div>
<div class="p1">
15 Thrusters</div>
<div class="p1">
21 Calorie Row</div>
<div class="p1">
9 Bar Facing Burpees</div>
<div class="p1">
21 Thrusters</div>
<div class="p1">
<br /></div>
<div class="p1">
( 30/20kg, 40/30kg, 45/35kg)</div>
Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-87062608308776960732017-05-29T18:30:00.000+10:002017-05-29T18:30:12.409+10:00TuesdayStrength: 6x6 Bench press<br />
<br />
Conditioning: For time<br />
Row 1500m<br />
50 Double unders<br />
40 Wall balls<br />
50 double unders<br />
40 Wall balls<br />
Row 500mMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-22180047250344519732017-05-28T18:30:00.000+10:002017-05-28T18:30:22.106+10:00MondaySkill 1: Split jerk<br />
<br />
Conditioning: With a running clock<br />
0-5 minutes: Sprint 400m<br />
5-10 minutes: Sprint 400m<br />
at the 15 minutes mark complete a 6 minute AMRAP:<br />
5 wall walks<br />
5 power cleans<br />
5 burpees over the bar<br />
at the 25 minute mark sprint 400m<br />
<br />
Record all the run times as well as WOD score<br />
<br />
Extras:<br />
6x4 Overhead squat<br />
6x2 Snatch grip push pressMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-59706666269682112402017-05-27T18:30:00.000+10:002017-05-27T18:30:13.576+10:00SundayConditioning:<br />
17 minute AMRAP<br />
10 Deadball slams<br />
15 Burpee box jumps<br />
20 Cal assault bikeMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-62683428480300627132017-05-26T18:30:00.000+10:002017-05-26T18:30:27.311+10:00SaturdayStrength: 4x8 Strict press<br />
<br />
Conditioning:<br />
5 rounds for time<br />
5 Pull ups<br />
10 Power cleans<br />
25 Wall balls<br />
<br />
M1: 25/35<br />
Rx:40/50<br />
M2: 70/80Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-27302543436556344622017-05-25T18:30:00.000+10:002017-05-25T18:30:26.440+10:00FridayOlympic lifting skills: 10 minute EMOM<br />
1x Power clean<br />
1x Jerk<br />
1x High Hang clean<br />
1x Jerk<br />
1x Front squat<br />
<br />
Conditioning: In pairs. 2 rounds of:<br />
8 Pull ups (M2: Ring muscle ups)<br />
40 Clean and jerks<br />
40 Handstand push ups (M1: Push press)<br />
40 Power snatch<br />
40 Double unders<br />
40 Overhead squats<br />
<br />
Extras:<br />
6x2 Back squat<br />
<br />Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-52712672482478741992017-05-24T18:30:00.000+10:002017-05-24T18:30:19.912+10:00ThursdayStrength: Pull up cycle<br />
Group 1: 6x5 Banded (we should be aiming at a reduction of band width around now)<br />
Group 2: 6x2 Add weight<br />
Group 3: 4 sets of 80% of your max at the test day<br />
<br />
Mobility:<br />
Spend 15 minutes on mobility (Partner stretching, joint mobility etc)<br />
<br />
Conditioning: 5 minute AMRAP (This needs to be done fast or its going to be a waste of time)<br />
50 Double unders then AMRAP of<br />
6 Thrusters<br />
12 pull ups<br />
<br />
M1: 15/20<br />
Rx: 35/45<br />
M2: 40/50<br />
<br />
Extras: 4 rounds of<br />
2 minutes of 20 Cal on assault bike in to max Handstand Push ups or DB shoulder press. Rest 2 minutes repeat.Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-5490579285511926812017-05-23T18:30:00.000+10:002017-05-23T18:30:10.400+10:00WednesdayMaster league 17.3<br />
<br />
M1: <br />
3 Rounds for time of<br />
15 Hand release push ups<br />
15 Squat cleans 25/35*<br />
<br />
Rx:<br />
3 rounds for time<br />
15 Wall walks<br />
15 squat cleans 35/40*<br />
<br />
M2:<br />
3 rounds for time<br />
15 Handstand push ups<br />
15 Squat cleans 50/70<br />
<br />
*these numbers are not the same as the actual masters league. If you are registered please check your weights to confirm what you are required to do.<br />
<br />
Extras:<br />
M1/Rx:<br />
50x Sandbag burpee cleans<br />
M2: <br />
10x3 Heavy (65kgs) deadball throw oversMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-90947633229281225822017-05-22T18:30:00.000+10:002017-05-22T18:30:00.889+10:00TuesdayStrength: Pull up cycle<br />
Group 1: 6x4 off a box with as slow as possible tempo.<br />
Group 2&3: 6x Max efforts Rest 2 minutes MAX<br />
<br />
Conditioning: With a running clock a 5 Minute AMRAP<br />
1 Pull up<br />
1 KB swing<br />
2 Pull ups<br />
2 KB swing<br />
3 Pull ups<br />
3 KB swings<br />
4 Pull ups<br />
4 KB swings<br />
etc<br />
<br />
At 5 minutes record your score rest till clock reaches 10 minutes and repeat<br />
<br />
Extras:<br />
4x6 Snatch Grip deadliftsMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-31571336908861900452017-05-21T18:30:00.000+10:002017-05-21T18:30:05.889+10:00MondayOlympic Lifting skill:<br />
6 Minute EMOM<br />
1x Power snatch<br />
1x Hang power snatch<br />
1x Overhead squat<br />
All 3 every minute. If you are proficient at the squat snatch. Complete a squat hang snatch<br />
<br />
Conditioning: For time (Time cap 20 minutes)<br />
30 Pull ups <br />
Run 400m<br />
15 Hang squat clean<br />
Run 800m<br />
15 Squat clean<br />
Run 400m<br />
30 pull ups<br />
<br />
M1: 25/35 No squat for the cleans<br />
Rx: 45/60<br />
M2: 70/80<br />
<br />
Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-29482885638736595672017-05-20T18:30:00.000+10:002017-05-20T18:30:29.974+10:00SundayPart 1 <br />
Conditioning: "Linda"<br />
10,9,8,7,6,5,4,3,2,1 reps of<br />
1.5 times body weight Deadlift<br />
Body weight Bench press<br />
3/4 body weight clean<br />
<br />
Part 2<br />
Tempo runs<br />
Run 400m at 70% of your max effort. Focus on stride length consistency, breathing frequency and being light on your feet.<br />
<br />
Rest 3 minutes and repeat 4 times<br />
<br />Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-483845328311537942017-05-19T18:30:00.000+10:002017-05-19T18:30:27.663+10:00SaturdaySaturday<br />Olympic Lifting:<br />5x3 Power snatch<br />5x3 Snatch push press + 1 Over head squat each set<br /><br /><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYWsUkK16DYxiQUI3JkCYCRciPk7Fk5aw5uLDaI3NYvQsLLF5I8Z_NAzqcHJEiD0hKf7dGs2GhtrGdkAWYv4rvVm_WNYhne91SDgObH6CrYawPwjTx2-6n1SPZ1vcPFLxfHnP4NgIqnFU/s1600/HERO-MattMaupin.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYWsUkK16DYxiQUI3JkCYCRciPk7Fk5aw5uLDaI3NYvQsLLF5I8Z_NAzqcHJEiD0hKf7dGs2GhtrGdkAWYv4rvVm_WNYhne91SDgObH6CrYawPwjTx2-6n1SPZ1vcPFLxfHnP4NgIqnFU/s320/HERO-MattMaupin.jpeg" width="320" /></a></div>
<br />
<br />
<div style="text-align: justify;">
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio,
disappeared on April 9, 2004, when insurgents south of Baghdad attacked
his convoy with small-arms fire and rocket-propelled grenades. His
remains were found on March 20, 2008. Prior to his disappearance, Maupin
served as part of the 724th Transportation Company in Bartonville,
Illinois.</div>
<div style="text-align: justify;">
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.</div>
<br />
Conditioning: (30 minute cap)<br />Hero WOD “Maupin”<br />4 RFT<br />Run 800m<br />49 Push ups<br />49 Sit ups<br />49 SquatsMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-54607773594689236702017-05-18T18:30:00.000+10:002017-05-18T18:30:00.587+10:00FridayStrength: Pull up cycle<br />Group 1: 4x6 Eccentric off box <br />Group 2: 6x4<br />Group 3: 4x11<br /><br />Conditioning: In teams of 3<br />25 Minute AMRAP<br />50 Cal row<br />50 C&J<br />50 Cal row<br />50 C&J<br />50 cal row<br />50 C&J<br />Max C&J in any remaining time<br />
<br />
Set weight at about 70% of your 1RM jerkMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-29392537324498995892017-05-17T18:30:00.000+10:002017-05-17T18:30:00.224+10:00ThursdayStrength:<br />
6x6 Back Squat<br />
<br />
Conditioning: For time complete the following<br />
20 KB Swings<br />
20 KB Golbet Squats<br />
20 KB snatch (10 each arm)<br />
Rest 2 minutes<br />
Repeat 3 times (4 rounds total)<br />
<br />
Your score will be total time lapsed including all the rests except the last rest.<br />
<br />
Extras:<br />
Max reps of Double unders in 5 minutesMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-14515359600536073652017-05-16T18:30:00.000+10:002017-05-16T18:30:17.075+10:00WednesdayMasters League 17.2<br />
<br />
FOR TIME:<br />
60 double unders/80 single skips<br />
20 wall ball<br />
15 Deadlifts<br />
90 double unders/130 single skips<br />
20 wall balls<br />
15 deadlift<br />
120 double unders/180 single skips<br />
20 wall balls<br />
15 deadlift<br />
<br />
M1: WB 3/6kg, Deadlift 40/60<br />
Rx: WB 3/6kg, Deadlift 60/80<br />
M2: WB 6/9kg, Deadlift 80/110<br />
<br />
Please note: If competing in this online competition you must check your required weights as the weights programmed here ARE NOT in line with the actual tournament <br />
<br />
Extras:<br />
Bench Press 6x6. (Use rack closest to the bathrooms if the gym is busy) Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-32932974168217065812017-05-15T18:30:00.000+10:002017-05-15T18:30:01.282+10:00TuesdayOlympic Lifting:<br />
5x3 Clean and Jerk<br />
3x5 Clean pulls<br />
<br />
Conditioning: 14 minute EMOM (Every minute in the minute)<br />
Even minutes: 8 Pull ups<br />
Odd minutes: 12 Wall balls<br />
<br />
M2:<br />
Even: 10 Chest to bar<br />
Odd: 15 Wall ballsMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-58704451363465264662017-05-14T18:30:00.000+10:002017-05-14T18:30:14.669+10:00MondayStrength: Pull up cycle<br />
<br />
Group 1: 4x6 Banded 1x max effort banded<br />
Group 2: 4x6 and 1x max effort<br />
Group 3: 4x6 Add weight 1x max at body weight<br />
<br />
Conditioning:<br />
4 minute AMRAP<br />
40 Cal Row then<br />
Max rounds of Cindy*<br />
Rest 4 minutes and repeat 3 rounds<br />
<br />
*Cindy is<br />
5 Pull ups<br />
10 Push ups<br />
15 Air squats<br />
<br />
Extras:<br />
50m Hand stand walk. (Break up as needed) or,<br />
6x6 Strict HSPU or,<br />
6x6 Kipping HSPUMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-56202037510393036432017-05-13T18:30:00.000+10:002017-05-13T18:30:19.385+10:00Sunday<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmuW0oXJAo65EIvljoXfkl9IEnBbur5s1dIm938A38KjQo-NajChyphenhyphenlB9yDtYleTmVoBiEU1Uf4Lgxje-pBL6O5egEjl1L0YQrn0zHiQCT30ujoC4cmcnFPcM5woeCgfWs-nw8hqwIuxHc/s1600/DT.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmuW0oXJAo65EIvljoXfkl9IEnBbur5s1dIm938A38KjQo-NajChyphenhyphenlB9yDtYleTmVoBiEU1Uf4Lgxje-pBL6O5egEjl1L0YQrn0zHiQCT30ujoC4cmcnFPcM5woeCgfWs-nw8hqwIuxHc/s320/DT.jpeg" width="212" /></a></div>
<br />
<br />
Strength:<br />
4x8 Deadlift<br />
<br />
<br />
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary,
20 2009 supporting operations in OEF when his vehicle was struck by an
IED. Timothy is survived by his wife Megan and one-year old son T.J.<br />
<br />
<br />
"<b>DT</b>"<br />
Five rounds for time of:<br />
Dead lift, 12 reps<br />
Hang power clean, 9 reps<br />
Push jerk, 6 reps<br />
<br />
M1: 25/35<br />
Rx: 40/50<br />
M2: 70 Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-12228745357498808192017-05-12T18:30:00.000+10:002017-05-12T18:30:00.170+10:00SaturdaySaturday:<br />Strength: 6x6 Bent over row<br /><br />Conditioning: This workout is light weight and meant to be done quickly.<br />4 minute AMRAP<br />15 Snatch<br />Row 200m<br />Rest 4 minutes<br /><br />
4 minute AMRAP<br />30 Air squats<br />30 Deadlifts<br />Rest 4 minutes<br /><br />
4 minute AMRAP<br />10 Chest to bar<br />10 Thrusters<br /><br />M1: 15/20<br />Rx: 25/30<br />M2: 35/40Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-13832703715763662272017-05-11T18:30:00.000+10:002017-05-11T18:30:42.365+10:00FridayOlympic lifting:<br />
3x3 Power snatch<br />
3x3 Snatch pulls<br />
3x3 Over head squat<br />
<br />
Conditioning:<br />
In teams of 3<br />
Run 800m together with a kettle bell 24/32 swap the KB when ever you need to then:<br />
2 Rounds for time<br />
45 Burpees<br />
45 Toes to bar<br />
Every member must complete their share before the next member starts. Then:<br />
Run 400m together with kettle bell swap when ever.<br />
<br />
Extras: (If you are wanting to improve you pull ups this is important)<br />
M1: 5x5 Negative off a box pull ups<br />
Rx: 50 Pull ups in as few a sets as possible (10 minutes time cap)Markhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.comtag:blogger.com,1999:blog-5205273915554794737.post-44022252757521414932017-05-10T18:30:00.000+10:002017-05-10T18:30:13.148+10:00ThursdayStrength:<br />
Push jerk<br />
8,6,4,4,2,1,1<br />
<br />
Conditioning:<br />
Run 400m<br />
21 Hang cleans <br />
21 Shoulder to overhead<br />
Run 400m<br />
15 Hang cleans<br />
15 Shoulder to overhead<br />
Run 400m<br />
9 Hang cleans<br />
9 Shoulder to overhead<br />
<br />
M1: 15/20<br />
Rx: 40/50 Handstand push ups if the member is proficient <br />
M2: 60/80 and Hand stand push ups<br />
<br />
Extras:<br />
10 Min EMOM<br />
2 Power cleans<br />
2 Front squats<br />
2 JerksMarkhttp://www.blogger.com/profile/08287312054478252980noreply@blogger.com