Entries by AVW

WOD: 4.20.18

  FITNESS: Metcon (AMRAP – Reps) AMRAP in 15 Row 1000m then.. 3-3,6-6,9-9….. Clean and Jerks (95/65) Bar Facing Burpees PERFORMANCE: AMRAP in 20 Row 2000m then.. 3-3,6-6,9-9….. Clean and Jerks (135/95) Bar Facing Burpees

WOD: 4.19.18

“All you need is the plan, the road map, and the courage to press on to your destination.” —Earl Nightingale   FITNESS: For Max Time: Starting with 1 rep, add 1 rep every minute on the minute until you can no longer complete the all of reps within a minute for Rope Climbs. Starting with […]

WOD: 4.18.18

CrossFit Invasion – CrossFit Classes Warm-up Posterior Chain Activator and Hip Opener (No Measure) 1-min Push-up Plank 30 sec Side Plank R 30 sec Side Plank L 30 sec Push-up Plank Alternating Plank Lunges x8 Plank Lunge to Chest Opener x6 Plank to A Squat x3 Active Inner Thigh x10 !5 Inchworm Push-ups Walking Atlas […]

WOD: 4.17.18

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 […]

WOD: 4.16.18

CrossFit Invasion – CrossFit Classes Warm-up STEADY WARM-UP 1 (No Measure) 3 steady rounds Row 200m 10 air squats 10 hand release push ups 10 Tuck-ups 10 power snatches with PVC Weightlifting Back Squat (3 sets of 6 reps @75% of your 8RM) W.O.D. FIT: Metcon (Time) FOR TIME: 20-15-10-5-10-15-20 RUSSIAN KBS (53/35) Snatch (55/35) […]

WOD: 4.15.18

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 Gymnastics Warm-up 3: Upper Body Pressing (No Measure) 2 Rounds of: -30-Second Handstand Hold -30-Second Push-up Plank Hold […]

WOD: 4.14.18

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: 4.13.18

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 Run 400m W.O.D. PERF: […]

WOD: 4.12.18

CrossFit Invasion – CrossFit Classes Warm-up Warm-up (No Measure) 3 rounds ROW for 1 minute 10 muscle snatches 10 pull ups For rounds 2 and 3 instead of 10 pull ups.. 3 bar muscle ups Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch […]

WOD: 4.11.18

CrossFit Invasion – CrossFit Classes Warm-up Warm-up (No Measure) 3 ROUNDS ROW 10 CALORIES 5 VERTICAL JUMPS 10 POWER CLEANS 10 HANG POWER CLEANS 10 PUSH JERKS *USE A LIGHT BAR Weightlifting Metcon (Weight) TAKE 10 MINUTES TO FIND Max weight for the complex: 2 power cleans + 2 hang power cleans + 2 push […]

WOD: 4.10.18

CrossFit Invasion – CrossFit Classes Warm-up Warm-up (No Measure) Row 2-3 minutes @ Low intensity then.. 2 rounds 10 push ups 10 pass throughs 10 burpees 20 feet in each hand OH carry #35/20 Gymnastics Warm-up 3: Upper Body Pressing (No Measure) 2 Rounds of: -30-Second Handstand Hold -30-Second Push-up Plank Hold -10 Push-ups -5 […]

WOD: 4.9.18

CrossFit Invasion – CrossFit Classes Warm-up STEADY WARM-UP V (No Measure) 3 steady rounds Row 200m 10 OH squats 10 hand release push ups 5 BURPEES Weightlifting Back Squat (8,8,8,8,8) Bench Press (8,8,8,8,8) W.O.D. FIT: Metcon (Time) FOR TIME: 25 Cal Row 25 Overhead Squats (45/35) 25 Burpees over bar PERF: Metcon (Time) FOR TIME: […]