Entries by AVW

WOD: 9.3.17

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: 9.2.17

Announcements HOLIDAY HOURS: SAT: 7,8,9. SUN: REGULAR HOURS INCLUDING KIDS. MON: 9&10:30AM 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 […]

WOD: 9.1.17

Announcements HOLIDAY HOURS: SAT: 7,8,9. SUN: REGULAR HOURS INCLUDING KIDS. MON: 9&10:30AM 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 […]

WOD: 8.31.17

CrossFit Invasion – CrossFit Classes Warm-up tabata w-up (No Measure) Row Rds 1-4 Plank Hold Rds 5-6 Bootstraps Rd 7 Crossover Hamstring Rd 8 High Knees Rd 9 Butt Kicks Rd 10 PVC Pass Throughs Rd 11 Arm Circles Fwd and Back Rd 12 Atlas Stretch Rt Side Rd. 13 Atlas Stretch Lt Side Rd. […]

WOD: 8.30.17

CrossFit Invasion – CrossFit Classes Warm-up General w-up (No Measure) 3pt calf stretch Crossover Hamstring 10x Hip Mobility Circuit – Atlas Stretch 30 sec hold each leg – Spiderman Stretch 30 sec each leg – Pigeon Stretch 30 sec each leg Bootstraps 10x Plank Hold 1min. Jog 400m Shoulder Mobility Circuit Overhead Squats 20x Push-ups […]

WOD: 8.29.17

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 High Steps Side Shuffle Side Step Jumping Jacks Toes Out Walk Toes In Walk Walk on Heels Walk […]

WOD: 8.28.17

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 MAX EFFORT LOWER BODY Sumo Deadlift (10,5,3,2,1,1,1) W.O.D. Elizabeth […]

WOD: 8.27.17

CrossFit Invasion – CrossFit Classes Warm-up Brenton Warm-up (No Measure) 2 Rounds of: 30′ Bear Crawl 30′ Standing Broad Jump *Do 3 Burpees after 5 Broad Jumps. Burgener Clean Warm-up (No Measure) 1. Down and Up-SPEED THRU THE MIDDLE! 2. Elbows High and Outside-KEEP BAR CLOSE! 3. Muscle Clean-FAST ELBOWS, NO REVERSE CURLS! 4. Clean […]

WOD: 8.26.17

CrossFit Invasion – CrossFit Classes Warm-up Active Warm-up (No Measure) 3 pt Calf Stretch Crossover Hamstring 10x Couch Stretch 30 sec each leg Spiderman Stretch 10x Bootstraps 10x 10 GHD Sit-ups 10 GHD Hip Extensions Shoulder Mobility 2 rds of: 5 PVC Pass throughs 20 Double Unders or Singles 10 Dumbbell Thrusters 3 Chin Ups/Pull-ups […]

WOD: 8.25.17

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 DYNAMIC EFFORT LOWER BODY Sumo Deadlift (@65% with band […]

WOD: 8.24.17

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 Run 400m or Row […]

WOD: 8.23.17

CrossFit Invasion – CrossFit Classes Warm-up Koi: 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 […]