March 20, 2014 jkwuest 1 comment

Warmup   400m Run High knees from garage door to Lifted Sign High heels from Lifted sign to garage door 10 Pull-ups 20 Push-Ups 30 Air Squats   + Group Mobility                14 minute AMRAP: 60 Calorie Row 50 Toes-to-bar 40 Wall-balls @20 /14# 30 Power cleans  @135 /95# 20 Muscle-ups    …

March 19, 2014 jkwuest No comments exist

Joey’s Lifted tutu crew and some other dedicated 5:30 am people preparing for St. Patty’s Day Shenanigans   Strength: 3×10 Back squat (65, 70, 70%) WOD: 100 air squats 100 sit-ups 25 burpees 100 lunges (stationary) 100 double unders (300 singles)   competitors: rest day    

March 18, 2014 jkwuest 2 comments

Skill/warm-up: Kipping pull-up and rowing “Helen” 3 rds: 400m run 21 KB swings (53/35) 12 pull-ups rest 5 minutes then 1000m row   Competitors: Complete “Helen” first, then start the competitor programming for the day.   Check out the shout out for Coach Korey on the Invictus Competition page today!!

March 17, 2014 jkwuest No comments exist

Skill: Bear Complex   15 minutes to establish heaviest possible “Bear Complex”   WOD: 12 min AMRAP 5 power cleans (135/95)(155/115) 5 push presses 5 burpees OTB   Competitors: All CrossFit Lifted Competitors are officially following Invictus competition programming. Please take a couple seconds to familiarize yourself with the competition portion of their website (crossfitinvictus.com,…

March 16, 2014 jkwuest No comments exist

OPEN competitors, you have until 5pm today to submit your score for 14.3. Get them in!   HUGE Saturday class this past weekend. Love seeing all the new faces! WOD  400m Max Effort Sled Pull @155/115# *Rest 3 minutes*   4 Rounds 20 Alternating Pistols 12 Kettle Bell Swings 70/44# 4 Squat Cleans 155/115#  …

March 13, 2014 jkwuest 1 comment

Warmup   3 Rounds (Not for time) 200m run 10 deadlifts 135/95# 10 walking lunges 15 Double Unders (45 Singles)   + Group Mobility     “14.3”   8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch…

March 12, 2014 jkwuest No comments exist

SKILL: TOES 2 BAR/KNEES 2 ELBOW 3 SETS: 25 PUSH PRESSES 100 DOUBLE UNDERS 25 TOES 2 BAR   REST 2 MINUTES BETWEEN SETS. SCORE IS TOTAL WORKING TIME.   CASHOUT: 500 METER ROW     COMPETITORS: ACTIVE RECOVERY    

March 10, 2014 jkwuest 4 comments

15 Minutes to establish a 1RM: BACKSQUAT, FRONT SQUAT OR OVERHEAD SQUAT (if you have a 1RM BS, find FS, if you have both BS and FS, find OHS)   “Happy Birthday Aunt Linda” 3 rds: 9 weighted step ups (45/25)(adv 55/35)(20/15)(adv 24/20) 4 DB SNATCHES (4 EACH ARM)(55/35)(ADV KB Snatches) 9 wallballs(20/14)(adv 30/20)  …

March 9, 2014 jkwuest No comments exist

  10 Min AMRAP   10 Pull-ups (ADV C2B) 10 Push-ups (ADV HR) 10 Back Squats 135/95# (ADV 155/115#)   *5 Minutes Rest*   4x400m Sprints *Work:Rest =1:1*   Score is total rounds and slowest sprint. The weight must be taken from the floor on the back squats. No racks.   Competitors – Invictus Competition…