Entries by AVW

WOD: 11.24.17

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 Torso Rotations 10x Bent Over Torso Rotations 10x Hip Circles in each direction 10x Active Inner Thigh 10x Cossacks 10x Spider-Man Lunge 10x Bootstraps […]

WOD: 11.23.17

CrossFit Invasion – CrossFit Classes Warm-up Basic Warm-up I (No Measure) 3-Point Calf Stretch CrossOver Hamstring x10 Altlas Stretch x2 (hold 30 sec) Shoulder Mobility Circuit 50 Band Pull Aparts Run 400m or Row 500m Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 W.O.D. Tabata This! (5 Rounds for reps) Tabata Row […]

WOD: 11.22.17

CrossFit Invasion – CrossFit Classes Warm-up General Warm-up 2 (No Measure) 3pt Calf Stretch Crossover Hamstring 10x Hip Mobility Circuit -Atlas Stretch 30 sec hold -Spiderman Stretch 30 sec hold -Pigeon Stretch 30 sec hold Bootstraps 10x Plank Hold 1 min. Row or Run 400m Shoulder Mobility Circuit Overhead Squats 15x w/ Hip Circle Push-ups […]

WOD: 11.21.17

CrossFit Invasion – CrossFit Classes Warm-up Active Warm-up (No Measure) 3 pt Calf Stretch Crossover Hamstring 10x Couch Stretch 30 sec each leg Spiderman Stretch 10x Bootstraps 10x 10 GHD Sit-ups 10 GHD Hip Extensions Shoulder Mobility 2 rds of: 5 PVC Pass throughs 20 Double Unders or Singles 10 Dumbbell Thrusters 3 Chin Ups/Pull-ups […]

WOD: 11.20.17

CrossFit Invasion – CrossFit Classes Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsThen; Row or run 400m Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at […]

WOD: 11.19.17

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 Side Shuffle Side Step Jumping Jacks Toes Out Walk Toes In Walk Walk on Heels Walk on Toes […]

WOD: 11.18.17

CrossFit Invasion – CrossFit Classes Warm-up Matt Chan Warm-up (No Measure) 25x Jumping Jacks 10x Swing Jacks x8 Spiderman Lunge w/Twist x12 Cossacks x10 Sumo Stance Bent Over Torso Rotations !5 Sumo Stance Inchworm Push-ups x20 Forward Arm Circles (small to large) x20 Backward Arm Circles (small to large) x12 Egyptians W.O.D. Beast 12 (Time) […]

WOD: 11.17.17

CrossFit Invasion – CrossFit Classes Warm-up Group Dynamic Warm-up (No Measure) Jumping Jacks x20 High Knees Butt Kicks Side Shuffles x2 (with hip circle) Toy Soldiers Walking Altas Lunges Bear Crawls Crab Walks Inchworms with a Push-up MAX EFFORT LOWER BODY Front Squat (10,5,3,2,2,2,2) W.O.D. Metcon (AMRAP – Rounds and Reps) Max rounds in 3 […]

11.15.17

CrossFit Invasion – CrossFit Classes Warm-up Basic Warm-up I (No Measure) 3-Point Calf Stretch CrossOver Hamstring x10 Altlas Stretch x2 (hold 30 sec) Shoulder Mobility Circuit 50 Band Pull Aparts Run 400m or Row 500m Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 DYNAMIC EFFORT UPPER BODY Deadlift (@60% WITH BAND FOR […]

WOD: 11.13.17

CrossFit Invasion – CrossFit Classes Warm-up Basic Warm-up I (No Measure) 3-Point Calf Stretch CrossOver Hamstring x10 Altlas Stretch x2 (hold 30 sec) Shoulder Mobility Circuit 50 Band Pull Aparts Run 400m or Row 500m Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 MAX EFFORT UPPER BODY Floor Press (10,5,3,3,3,3) W.O.D. Metcon […]

WOD: 11.12.17

CrossFit Invasion – CrossFit Classes Warm-up Active Warm-up (No Measure) 3 pt Calf Stretch Crossover Hamstring 10x Couch Stretch 30 sec each leg Spiderman Stretch 10x Bootstraps 10x 10 GHD Sit-ups 10 GHD Hip Extensions Shoulder Mobility 2 rds of: 5 PVC Pass throughs 20 Double Unders or Singles 10 Dumbbell Thrusters 3 Chin Ups/Pull-ups […]

WOD: 11.11.17

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 Torso Rotations 10x Bent Over Torso Rotations 10x Hip Circles in each direction 10x Active Inner Thigh 10x Cossacks 10x Spider-Man Lunge 10x Bootstraps […]