Entries by AVW

WOD: 7.25.17

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: 7.24.17

CrossFit Invasion – CrossFit Classes Warm-up Obnoxious Warm-up (No Measure) 3pt Calf Stretch Crossover Hamstring 10x Atlas Lunges 10x Spiderman Stretch 10x Bootstraps 10x Plank Hold – 2 min. Row 500m Shoulder Mobility Circuit 2 rds not for time of: 10 Overhead Squats 5 Pike Push-ups 10 Hollow Rocks 5 Pull-ups 2 Burpees over the […]

WOD: 7.23.17

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 Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 W.O.D. Metcon (AMRAP – Reps) Make 3 attempts at each of the […]

WOD: 7.22.17

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 Egyptians20 Tuck-ups 20 Squats W.O.D. […]

WOD: 7.20.17

CrossFit Invasion – CrossFit Classes Warm-up Renegade Rowing Dynamic Warm-Up (No Measure) Arm Crosses x20 Arm Swings x20 Arm Circles x20 Torso Rotations x12 Hip Circles x10 each direction Front Leg Swings x10 each leg Side Leg Swings x10 each leg Sumo Floor Sweeps x10 Active Inner Thigh x10 Spider-man Lunge x10 Bootstraps x10 Jumping […]

WOD: 7.19.17

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 Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 DYNAMIC EFFORT UPPER BODY Bench Press (@55% with band for 8 sets […]

WOD: 7.17.17

CrossFit Invasion – CrossFit Classes Warm-up Good Warm up (No Measure) 3 pt calf stretch 400m Run Crossover Hamstring 10x Hip Mobility Circuit Bootstraps 10x 1 min Plank Hold Shoulder Mobility 10 GHD Sit-ups 10 GHD Hip Extensions 20 Air Squats 10 Hand Release Push-ups 20 Overhead Squats with PVC or Light Bar 10 Ring […]

WOD: 7.16.17

CrossFit Invasion – CrossFit Classes Warm-up 30 Second Intervals (No Measure) Rd 1: Atlas Stretch-R Rd 2: Atlas Stretch-L Rd 3: Crossover Hamstrings Rd 4: Bootstraps Rd 5: Arm Crosses Rd 6: Arm Circles Backward Rd 7: Arm Swings Rd 8: Squats Rd 9: Tuck-ups Rd 10: Push-ups Rd 11-13: Singles Rd 14-16: Double-unders Gymnastics […]

WOD: 7.15.17

CrossFit Invasion – CrossFit Classes Warm-up Warm-up (No Measure) 3pt. calf stretch Crossover Hamstring 10x Bootstraps 10x Active Inner Thigh x10 Shoulder Mobility 50 Band Pull Aparts 5-minute AMRAP of: 2 Turkish Get-ups, each arm 5 Burpees 10 Hang Power Snatches with PVC W.O.D. Metcon (AMRAP – Reps) Divide the work of the Dallas 5 […]

WOD: 7.14.17

CrossFit Invasion – CrossFit Classes Warm-up The CrossFit Warm-up (PERF) (No Measure) 2 rounds of 10-15 reps of: Atlas Stretch (30 seconds) 15 Overhead Squat with light bar or PVC 15 GHD Sit-ups 15 Hip/Back-extensions or Glute-Ham Raises Max Rep Strict Pull-ups (up to 20) Max Rep Strict Dips (up to 15) W.O.D. FIT: Metcon […]

KONGS FOR K-9s

  This month we are joining with the Military Working Dog Team Support Association to help with their annual Kongs for K-9s drive.  Each year MWDTSA partners with @kongcompany to collect #KONG toys for active duty MILITARY WORKING DOGS. We ask our partner stores nationwide to collect a specific KONG toy for at least 30 days. The […]

WOD: 7.13.17

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 […]