Entries by AVW

Sunday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) Partner Warm-Up! With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever! When they come in, put the medball away and one partner grabs a barbell! 1 ROUND: P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang […]

Saturday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3 ROUNDS… 5/5 SA DB Curl to Arnold Press 8/8 Split Squats → 8/8 DB Farmers Split Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Broad Jumps → 5 Burpee Broad Jumps Skill Metcon (Weight) 3 SETS 8/8 DB Bulgarian Split Squats 25 Banded Glutes Bridges […]

Friday

CrossFit Invasion – Crossfit Classes Warm-up Line Drills… (No Measure) Line Drills… 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip Immediately after Line Drills 2 Rounds of… 10 Scap Push Ups 5 Push Ups to […]

Thursday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3-minute Row or Bike Athletes will then transition into… 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks 10 Scap Pull Ups Strength Deadlift (5-5-5-5-5-5-5) EVERY 1:15 […]

Wednesday

CrossFit Invasion – NC60 Warm-up Warm-up (No Measure) Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then… 20 Glute Bridge Ups 20 Arm Circles Forward 20 Arm Circles Backwards 20 Swings Forward/Back 20 Alt. Elbow Punches […]

Tuesday

CrossFit Invasion – NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Boot-Strapper Squats 5 Tempo Air Squats (3131) 10 Narrow Stance Air Squats 5 Wide Stance Air Squats Into… 2 Rounds 10 PVC Pass Throughs 5 Sots Press 10 Over Head Squats 5 Snatch Balances Skill Warm-up (No Measure) ON AN 8:00 RUNNING CLOCK… Practice […]

Tuesday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3-minute Row or Bike Athletes will then transition into… AMRAP x 5 MINUTES 5 Ring Rows 5 Kip Swings 5/5 SA DB BOR 5 Up-Downs Strength Metcon (No Measure) 2 SETS 7 Wide Grip Pull-ups 10/10 Supported SA DB Row 20 Banded Tricep Pull-downs -1:30 Rest […]

Tuesday

CrossFit Invasion – NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Boot-Strapper Squats 5 Tempo Air Squats (3131) 10 Narrow Stance Air Squats 5 Wide Stance Air Squats Into… 2 Rounds 10 PVC Pass Throughs 5 Sots Press 10 Over Head Squats 5 Snatch Balances Skill Warm-up (No Measure) ON AN 8:00 RUNNING CLOCK… Practice […]

Monday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3-Point Calf Stretch CrossOver Hamstring x10 Altlas Stretch x2 (hold 30 sec) Shoulder Mobility Circuit Athletes will then transition into… 8 ROUNDS (:40 ON/ :20 OFF) R1-R2: Single Unders R3: High Jump Single Unders R4: Fast Wrist Single Unders R5: Penguin Taps R6: Single Single Double […]

WOD: 10.5.19

W.O.D. Metcon (3 Rounds for reps) 3 SETS FOR REPSAMRAP x 3 MINUTESRussian KB Swing (70/53)|(53/35) into… AMRAP x 3 MINUTESUp-Down + Pull-Up* *1 Up-Down + 1 Pull-up = 1 Rep into… AMRAP x 3 MINUTESSingle DB Box Step-Up (50/35)|(35/25) -Rest 3:00 b/t Sets-

WOD: 10.4.19

W.O.D. FIT: Metcon (3 Rounds for reps) 3 SETS (4:00 ON / 2:00 OFF)100m Run20 Box Jump Over (20/16)20 Wall Balls (14/10)Max Deadlifts (185/125) PERF: Metcon (3 Rounds for reps) 3 SETS (4:00 ON / 2:00 OFF)200m Run20 Box Jump Over (24/20)20 Wall Balls (20/14)Max Deadlifts (275/185)

WOD: 10.3.19

W.O.D. Death Row (AMRAP – Rounds) EMOM x 20 MINUTESMIN 1 — 20 Cal RowMIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.