Entries by AVW

WOD: 2.11.20

CrossFit Invasion – Crossfit Classes Warm-up Group Gymnastics Warm-up (No Measure) 1-minute Push-up Plank High Knees Butt Kicks Toy Soldiers Inchworms with Push-up and Downward Dog Walking Atlas Lunges Walking Cross-legged Pistols Crab Walk Bear Crawls Warm-up Gymnastics Warm-up 3: Upper Body Pressing (No Measure) 1 Round of: -30-Second Handstand Hold -30-Second Push-up Plank Hold […]

WOD: 2.10.20

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 Strength Push Press (10,5,3,3,3,3) […]

WOD: 2.9.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 30 Seconds: Easy Bike Hollow Hold PVC Pass Throughs Moderate Bike Arch Hold PVC Overhead Squats Faster Bike Inchworm Push-ups PVC V-ups Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5/5 Elbow Rotations 5 Strict Presses 5 Romanian Deadlifts 5 Front Squats W.O.D. FIT: […]

WOD: 2.8.20

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: 2.7.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) Bike or Row for 3-minutes immediately into: 3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Seated Box Jumps :30 Second Pole Prying Warm-up Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5/5 Elbow Rotations 5 Strict Presses 5 Romanian Deadlifts 5 Front […]

WOD: 2.6.20

CrossFit Invasion – Crossfit Classes Warm-up Metcon (No Measure) 2-minutes Bike or Row immediately into: 3 Sets Not For Time: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance Iso Hold (Right) W.O.D. FIT: Metcon (Time) “Opening Day” 21-15-9: Wallballs (14/10) Strict […]

WOD: 2.5.20

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 Power Cleans Strength Power Clean Power Clean Cycling 3 Rounds: AMRAP 20 Seconds: Max Reps @ 70% – Rest 40 Seconds – AMRAP 30 Seconds: Max Reps @ […]

WOD: 2.4.20

CrossFit Invasion – Crossfit Classes Warm-up STEADY WARM-UP V (No Measure) 3 steady rounds Run or Row 200m 10 OH squats 10 Hand release push ups 5 Burpees Gymnastics Strict Pull-Ups (3 sets for Max reps) Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) POST […]

WOD: 2.3.20

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 Bear Crawl Side Shuffle Side Step Jumping Jacks Inchworms with Push-up Toes Out Walk Toes In Walk Walk […]

WOD: 2.2.20

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 Hang Power Cleans W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) “Loose Thread” AMRAP 30, Team of 3 400m Run ——- 3 Rounds of 3 Power Cleans (95/65) […]

WOD: 2.1.20

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 20 Sit-ups 10 Hang Power Snatch Strength Warm-up (No Measure) Burgener Warm-up BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at […]

WOD: 1.31.20

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 […]