Entries by AVW

Sunday

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 Inchworms with Push-up Toes Out Walk Toes In Walk Walk on Heels […]

Saturday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 1 ROUND… 1:00 Row 10 Atlas Lunges (Focus on opening hip flexors) 10 Alt. Scorpion Stretches (Focus on chest/shoulder opening) -quick rest- 1 ROUND… 1:00 Row 10 Box Step Overs 10 DB Bent Over Rows -quick rest- 1 ROUND… 1:00 Row 10 DBL DB Deadlifts 10 […]

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) 100m Group Run -Into- 3 QUICK SETS… 10 Glute Bridges :20 Glute Bridge Hold 10 Empty Barbell RDLs :20 Plank Shoulder Taps -Into- 100m Individual Run Strength Deadlift (5-5-5-5) 5-5-5-5 Tempo Deadlift (3131) (Score is Weight) Workout Metcon (Time) FOR TIME *100 Sit-up Buy-in …then: 21/15/9/6 […]

Wednesday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3:00 SHOULDER FLOW | 2-3 SETS 5 PVC Passes 3/3 Around the World :10 OH Hold w/ PVC 10 Strict Presses with PVC :10 OH Hold w/ PVC 10 Alt Lunges w/ PVC in Back Rack AMRAP x 4 MINUTES 20 Hops Over PVC 10 PVC […]

Tuesday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Lunge + Twists 8 Goblet Squats 6 Up-Downs Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat (32X1) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 10 Front Squats (95/65)|(65/45) 10 Burpees Over Bar (Score is […]

Monday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6/4 Cal Row or Bike 8 Ring Rows 10 Jumping Air Squats Strength Metcon (Weight) EVERY 1:15 x 7 SETS* 1 High Hang Power Clean + 2 Hang Power Clean *Keep loading light-moderate. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR […]

Sunday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 150m Row 15 Wall Balls 10 WB Goblet Squats 5 BootStrap Squats Strength Back Squat (8-6-4-4) 8-6-4-4 Back Squat -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 21 KB Swings (53/35) 15/12 Cal Row 9 Front […]

Saturday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3 ROUNDS PARTNER WARM-UP P1: Bike or Row P2: 5/5 SA DB Sumo Deadlift 5/5 SA Ring Row 5/5 SA DB Deficit Push Up* *Perform push up with one hand elevated on DB handle before switching to opposing hand. Strength Metcon (Weight) 3 SETS 12 Bench […]

Friday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 2:00 Mono Warm-up — Bike, Run, or Row into… CHIPPER WARM-UP 40 Jumping Jacks 30 Mountain Climbers 20 Alt. Lunge with PVC Pass 10 Jump Squats 10 Barbell Strict Press 10 Alt. Elbow Punches 1:00 Alt. Groiners Strength Clean and Jerk (1RM) ON A 25:00 RUNNING […]

Thursday

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 […]

Wednesday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 DB Up-Downs 5 DBL DB Russian Swings 5 DBL DB Deadlifts Strength Metcon (Weight) 3 SETS 10 Tempo Knees 2 Chest (2111) 15 Hammer Curls 15 DB Floor Press (Score is Weight) Partner Workout Metcon (Time) IN TEAMS OF […]