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CrossFit Invictus WOD

By 11/09/2010No Comments


Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

“CrossFit Invictus WOD”

4 Rounds of the following:

In 5 minutes

Row 500 Meters

Run 400 Meters

Max rep Double Unders or Single Jump Rope

rest 5 minutes

Each Double Under = 1 point

Every 5 Single Jump Rope = 1 point


Coaches Notes:  In 5 Minutes each athlete must Row 500 Meters, Run 400 Meters and whatever time is left over complete as many Double Unders or Single Jump Rope.  Score accordingly.  Compete this cycle 4 times with a 5 Minute rest in between.

This workout came from CrossFit Invictus.  Several of their athletes have trained at our facility.  If ever in San Diego I highly suggest visiting them.

Oh, one more thing.  I posted a video a few weeks ago and asked if everyone could start wiping down the equipment and putting it back where it belongs.  To the most part everyone has been great.  However there are a couple Fat Jesus’s out there we need to take care of.