Entries by AVW

WOD: 11.10.17

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: 11.9.17

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 […]

11.8.17

CrossFit Invasion – CrossFit Classes Warm-up Active 2 w-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: Row 150m 5 Burpees 10 Light KB Swings (Russian) W.O.D. FIT: Metcon (Time) FOR TIME: Row 2000m Rest 1 minute then.. 4 rounds […]

WOD: 11.7.17

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: 11.6.17

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: 11.5.17

CrossFit Invasion – CrossFit Classes 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 Rows […]

WOD: 11.4.17

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 or Row 500m Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 W.O.D. WOD FOR WHITNEY (AMRAP – Rounds and Reps) […]

WOD: 11.3.17

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: 11.2.17

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 DYNAMIC EFFORT UPPER BODY Shoulder Press (10,10,10,10,10) W.O.D. Metcon (AMRAP – Rounds and Reps) AMRAP in 12 6 […]

WOD: 11.1.17

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 or Row 500m Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and […]

WOD: 10.31.17

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 Egyptians W.O.D. Frankenchipper (Time) 500m […]

WOD: 10.30.17

CrossFit Invasion – CrossFit Classes Warm-up Dynamic warm – up (No Measure) 3pt Calf Stretch Crossover Hamstring 10x Bootstraps 10x Jump Rope 2 Min.: 1st Min. Singles/Doubles 2nd Min. Doubles/Triples Shoulder Mobility Circuit Dynamic Warm-up: Down and back, (then Exercise) -Frankenstein Walk (Jumping Jacks 20x) – High Knees (Lunges 16x) – Buttkicks (Push-ups 10x) – […]