Entries by AVW

WOD: 1.30.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 2-minute Bike or Row immediately into: Gymnastic Skills On the 2:30 x 4 Rounds: 40 Double Unders 15 GHD Sit-ups or 20 SLSU Max Distance Handstand Walk in Time Remaining Warm-up Warm-up (No Measure) 3 Giant Sets: 21 Banded Russian Kettlebell Swings 7 Renegade Rows Rest […]

WOD: 1.29.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3-minute Row or Bike immediately into: 3 Sets Not For Time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges Warm-up Burgener Clean Warm-up (No Measure) 1. Down and Up-SPEED THRU THE MIDDLE! 2. Elbows High and Outside-KEEP BAR CLOSE! […]

WOD: 1.28.20

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 Gymnastics Warm-up (No Measure) Minutes 0-5: 3 Tempo Negative Strict Handstand Push-ups 5 Strict Toes to Bar Minutes 5-10: […]

WOD: 1.27.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Seated Box Jumps :30 Second Pole Prying Strength Front Squat (10,5,3,2,1,1,1) W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (185/125) 10 Hanging Knee Raises 15 Burpees over the Bar PERF: Metcon (AMRAP […]

WOD: 1.26.20

CrossFit Invasion – Crossfit Classes Warm-up STEADY WARM-UP IX (No Measure) 3 steady rounds Row or Run 200m 20 OH Squats 10 Pull ups 10 Med Ball Cleans Warm-up Chad Vaughn CPU Warm-up (No Measure) 5 reps each/PVC 1st, then bar Shrug+lean Shrug+lean+high elbow Shrug/toes(same time) Muscle clean Front squat Clean pull under W.O.D. FIT: […]

WOD: 1.25.20

CrossFit Invasion – Crossfit Classes Warm-up STEADY WARM-UP III (No Measure) 3 steady rounds Row for 1 minute 10 Barbell Rows 10 Power Cleans 10 Front Squats 10 Push Press A. CONDITIONING Metcon (AMRAP – Reps) Complete 3 Rounds.. 3 Minute clock: 20 KB SDHP (53/35) 10 KB Squat Clean and Press (5L/5R) Remainder of […]

WOD: 1.24.20

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: 1.23.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 2-minute Row or Bike immediately into: 3 Sets Not For Time: 7 Kettlebell Turkish Sit-ups, each arm :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance Iso Hold (Right) 1st iteration (of 3)  primer. Set the baseline […]

WOD: 1.22.20

CrossFit Invasion – Crossfit Classes Warm-up STEADY WARM-UP VIII (No Measure) Bike or Row 2 minutes @ Low intensity then.. 2 rounds 10 push ups 10 pass throughs 20 Double Unders or 100 singles Double DB OH walking lunges down and back Strength Metcon (Weight) Pausing Power Clean On the 1:30 x 5: 1 Pausing […]

WOD: 1.21.20

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) 3:00 Slow Bike or Row 3 Sets: 12 Band Resisted Dead Bugs 5/5 Tempo Dumbbell Squats (3,2,1,1) 8 Pausing Frog Bridges (hold for 10 seconds) Warm-up Warm-up (No Measure) Followed by… Barbell Warmup, empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict […]

Monday

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 […]

Sunday

CrossFit Invasion – Crossfit Classes Warm-up Warm-up (No Measure) Progressive Round Warm Up Round 1: 10 Step Ups 15 Jumping Jacks 20 Mountain Climbers Round 2: 10 Box Jumps 15 Ring Rows 20 Alternating V-Ups Round 3: 10 Box Jump Overs 15 Supinated Ring Rows 20 V-Ups Strength Metcon (No Measure) EMOM x 8 MINUTES […]