Entries by AVW

WOD: 1.24.20

CrossFit Invasion – Crossfit Classes Warm-up Chris Hinshaw Warm-up (No Measure) High Knee Karaoke Over the Hurdle Drill Walking Knee Hug Walking Figure Four Walking Atlas Lunges Walking Lunge with Rotation Toy Soldiers High Knees Butt Kicks Bear Crawl Side Shuffle Side Step Jumping Jacks Inchworms with Push-up Toes Out Walk Toes In Walk Walk […]

WOD: 1.23.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 2-minute Row or Bike immediately into: 3 Sets Not For Time: 7 Kettlebell Turkish Sit-ups, each arm :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance Iso Hold (Right) 1st iteration (of 3)  primer. Set the baseline […]

WOD: 1.22.20

CrossFit Invasion – Crossfit Classes Warm-up STEADY WARM-UP VIII (No Measure) Bike or Row 2 minutes @ Low intensity then.. 2 rounds 10 push ups 10 pass throughs 20 Double Unders or 100 singles Double DB OH walking lunges down and back Strength Metcon (Weight) Pausing Power Clean On the 1:30 x 5: 1 Pausing […]

WOD: 1.21.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3:00 Slow Bike or Row 3 Sets: 12 Band Resisted Dead Bugs 5/5 Tempo Dumbbell Squats (3,2,1,1) 8 Pausing Frog Bridges (hold for 10 seconds) Warm-up Warm-up (No Measure) Followed by… Barbell Warmup, empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict […]

Monday

CrossFit Invasion – Crossfit Classes Warm-up Chris Hinshaw Warm-up (No Measure) High Knee Karaoke Over the Hurdle Drill Walking Knee Hug Walking Figure Four Walking Atlas Lunges Walking Lunge with Rotation Toy Soldiers High Knees Butt Kicks Bear Crawl Side Shuffle Side Step Jumping Jacks Inchworms with Push-up Toes Out Walk Toes In Walk Walk […]

Sunday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) Progressive Round Warm Up Round 1: 10 Step Ups 15 Jumping Jacks 20 Mountain Climbers Round 2: 10 Box Jumps 15 Ring Rows 20 Alternating V-Ups Round 3: 10 Box Jump Overs 15 Supinated Ring Rows 20 V-Ups Strength Metcon (No Measure) EMOM x 8 MINUTES […]

Saturday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3:00 Bike or Row (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 10 Alt Box Step Ups 10/10 Single Arm DB Deadlifts 10/10 Single Arm DB Bent Over Rows Strength Metcon (No Measure) EMOM x 9 […]

Friday

CrossFit Invasion – Crossfit Classes Warm-up Spealler Warm-Up (No Measure) 20x Arm Circles Forward (small to large) 20x Arm Circles Backward (small to large) 20x Arm Crosses 20x Arm Swings 10x Hip Circles in each direction 10x Torso Rotations 10x Bent Over Torso Rotations 10x Active Inner Thigh 10x Cossacks 10x Spider-Man Lunge 10x Bootstraps […]

Thursday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 15 Cal Row (Moderate intensity) into… 3 QUICK SETS of 10 Scap Push-ups 5 Burpee Broad Jumps 5 Empty Barbell Shoulder Presses into… 15 Cal Row (High intensity) Strength Shoulder Press (5-5-5-5) 5-5-5-5 Tempo Strict Press (2121) (Score is Weight) Workout Metcon (5 Rounds for time) […]

Wednesday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 1:00 AMRAP of 10 L. Groiner + R. Groiner + 10 Air Squat 2:00 Bike or Rower 1:00 AMRAP of Slow Barbell Kang Squat Into… 3 MINUTES OF SQUAT PREP…3 SETS 10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground) […]

Tuesday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) Row or Bike for 2-minutes then: AMRAP x 5 MINUTES* 25 Jumping Jacks 8 DB Front Squats 8 DB Push Press 6 Ring Rows or Jumping Pull-ups Strength Burgener Clean Warm-up (No Measure) 1. Down and Up-SPEED THRU THE MIDDLE! 2. Elbows High and Outside-KEEP BAR […]

Monday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 1 ROUND 20 Lunges 10 DB Deadlift 5 Inch Worm + Push-up 1 ROUND 16 Goblet Lunges 10 DB Bicep Curls 5 Push-up to Down Dog 1 ROUND 12 Alt. SA DB OH Lunge 10 DB Hang Power Clean 5 Hand Release Push-ups Strength Metcon (Weight) […]