Entries by AVW

WOD: 2.23.20

CrossFit Invasion – Crossfit Classes Warm-up W.O.D. FIT: Metcon (Time) Run 800m Then 1 Round of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 […]

WOD: 2.22.20

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. Lumberjack 20 (Time) […]

WOD: 2.21.20

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 Gymnastics 6-Minute Abs! (No Measure) 1-minute of each for […]

WOD 2.20.20

Announcements Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class. 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 […]

WOD: 2.19.20

Announcements Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class. CrossFit Invasion – Crossfit Classes Warm-up STEADY WARM-UP III (No Measure) 2 steady rounds Row for 1 minute 10 Barbell Rows 10 Power Cleans 10 Front Squats […]

WOD: 2.18.20

Announcements Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class. CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 30 Second Intervals: Easy Row Push up Plank Spiderman Lunges Banded Pass Thrus Moderate Row Hollow Hold Inchworm […]

WOD: 2.17.20

Announcements Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class. CrossFit Invasion – Crossfit Classes Warm-up STEADY WARM-UP I (No Measure) 3 steady rounds Row or Run 200m 10 Air squats 10 Hand release push ups 10 […]

WOD: 2.16.20

Announcements Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class. 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 […]

WOD: 2.15.20

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. FIT: Metcon (Time) […]

WOD: 2.14.20

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 Strength Box Front Squats (2 reps on the Minute […]

WOD: 2.13.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 1-minute Easy Row PVC Straight Leg Swings (30-sec each side) PVC Overhead Squats 45 Seconds Moderate Row PVC Pass Throughs PVC Overhead Squats 30 Seconds Faster Row PVC Lat Stretch PVC Overhead Squats Warm-up Snatch Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5/5 […]

WOD: 2.12.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 1-minute Easy Bike or Row 30-sec Plate Hops 45-sec Easy-Moderate Bike or Row 30-sec Plate Ground to Overhead 30-sec Moderate Bike or Row 30-sec Side Lateral Squats (holding plate out front) 30-sec Moderate-Fast Bike or Row 30-sec Plate Counterbalance Squats Barbell Warm-up (No Measure) 5 Good […]