Entries by AVW

Tuesday

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 Warm-up (No Measure) 1 […]

Monday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 2 ROUNDS :45 Bike 10 Alt Spiderman Lunges 10 Bootstrap Stretches 5 Inchworms 3 Burpee Broad Jumps THEN… 3 ROUNDS (W/ Empty Barbell) 5 Snatch Grip RDLs 5 Kang Squats 5 Behind the Neck Press Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. […]

Sunday

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 […]

Saturday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Tempo Barbell Good Mornings (33×1) MIN 3 – :45 Plank Strength Deadlift (5-5-5*) 5-5-5* Deadlift *Keep weight light-moderate for all sets. Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 20 […]

Friday

Announcements We added 8:30 and 10:30AM classes tomorrow!!! CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 2 ROUNDS (8 MINUTE CAP) 200m Run 20 Alt Shoulder Taps 10 Alt Step-ups THEN… 2 ROUNDS 30 Single Unders 5/5 SA KB Deadlifts 5/5 SA RKB Swings 5/5 SA KB BOR Strength Back Squat (5-5-5*) 5-5-5* Back […]

Thursday

Announcements We added 8:30 and 10:30AM classes tomorrow!!! CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 1 ROUND :30 Hang From Rig 15 Air Squats 15 Bootstrap Stretches 10 Up-Downs THEN… 2 ROUNDS 8 Ring Rows 8 Plate Deadlifts 8 Plate Front Squats 8 Plate Strict Presses Strength Bench Press (4×5*) 4×5* Bench Press […]

Tuesday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 2 QUICK ROUNDS… 5 Bootstrappers 10 Squat Jumps 2 QUICK ROUNDS… 5 Push Ups 10 Plank Shoulder Taps 2 QUICK ROUNDS… 10 Empty Barbell Deadlift 5 Muscle Clean + Push Press Workout The 12 Days of Christmas-Barbell Version (Time) For Time: Weight (95/65#) 1 Deadlift 2 […]

Monday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 400m Group Jog Into… AMRAP x 4:00 10 Supermans 10 Scap Push Ups 5 Push Up to Pike Strength Push Press (5-5-5*) 5-5-5* Push Press *Keep weight light-moderate for all sets. Workout Metcon (Time) 3 ROUNDS FOR TIME 300m/250m Row 10 Push Press (95/65) -Rest 2:00- […]

Sunday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3 ROUNDS: 6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS 8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat 10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB […]

Saturday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jumping Jacks :30 Mountain Climbers :30 Up-Downs :30 Good Mornings -into- TABATA (8 ROUNDS :20 ON/:10 OFF) ROUND 1&2 – Single Unders ROUND 3&4 – Fast Singles ROUND 5&6 – High Jump Singles ROUND 7&8 – Double Unders or Double Under Attempts Strength […]

Friday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 2 ROUNDS 15 Bootstrap Stretches → 15 Kang Squats 20 Alt Reverse Lunges → 20 Alt Cossack Squats 10 Tempo Air Squats @ 32×1 → 8 Tempo Back Squats w/ empty bar @ 32×1 Then… ALT EMOM x 12 MIN: Min 1: Alt. Lunges → Jumping […]