Entries by AVW

WOD: 2.5.18

CrossFit Invasion – CrossFit Classes Warm-up General Warm-up 2 (No Measure) 3pt Calf Stretch Crossover Hamstring 10x Hip Mobility Circuit -Atlas Stretch 30 sec hold -Spiderman Stretch 30 sec hold -Pigeon Stretch 30 sec hold Bootstraps 10x Plank Hold 1 min. Row or Run 400m Shoulder Mobility Circuit Overhead Squats 15x w/ Hip Circle Push-ups […]

WOD: 2.4.18

CrossFit Invasion – CrossFit Classes Warm-up Group Gymnastics Warm-up (No Measure) 25 Jumping Jacks 10 Swing Jacks 2-minute Push-up Plank 30 Hollow Rocks 30 Superman Rocks High Knees Butt Kicks Toy Soldiers Inchworms with Push-up and Downward Dog Walking Atlas Lunges Crab Walk Walking Cross-legged Pistols Bear Crawls W.O.D. Both exercises in this couplet are […]

WOD: 2.3.18

CrossFit Invasion – CrossFit Classes Warm-up The 7s Warm-up (No Measure) Stroke Rate 18-26 7@ Hips Only 7@ Hips + Arms 7@ 1/2 Legs Only 7@ 1/2 Legs + Hips 7@ 1/2 Legs + Hips + Arms 7@ Full Legs Only 7@ Full Legs + Hips Row at full stroke (Legs + Hips + Arms) […]

WOD: 2.2.18

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: 2.1.18

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 Burgener Clean Warm-up (No […]

WOD: 1.31.18

CrossFit Invasion – CrossFit Classes Warm-up intense warm-up (No Measure) 3pt calf stretch Crossover Hamstring 10x Hip Mobility Circuit Bootstraps 10x Plank Hold 1 min. Shoulder Mobility Circuit 3min of Jumping Rope: -1st min – singles and double unders -2nd min. – Doubles -3rd min. – Double and Triple unders 20 Squats w/ Hip Circle […]

WOD: 1.30.18

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: 1.29.18

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 Weightlifting Back Squat (4 sets of 5 reps @65% […]

WOD: 1.28.18

CrossFit Invasion – CrossFit Classes Warm-up Thoracic Spine (No Measure) 50 Band Pull Aparts 20 Hollow Rocks 20 Hip Extensions 20 GHD Sit-ups Run 400m 10x Active Inner Thigh 50 Band Pull Aparts Shoulder Mobility Circuit 20 Overhead Squats with PVC 3-min T-Spine Mobilization with double LX balls 1-min Crucifix 20 Overhead Squats with light […]

WOD: 1.27.18

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: 1.26.18

CrossFit Invasion – CrossFit Classes Warm-up W.O.D. 30 Second Intervals (No Measure) Rd 1-2: Rowing Rd 3: Crossover Hamstrings Rd 4: Bootstraps Rd 5: Arm Crosses Rd 6: Arm Circles Backward Rd 7: Arm Swings Rd 8: Squats Rd 9: Tuck-ups Rd 10: Push-ups Rd 11-12: Russian KB Swings Rd 13: Atlas Stretch-R Rd 14: […]

WOD: 1.25.18

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 […]