Entries by AVW

WOD: 1.24.18

CrossFit Invasion – CrossFit Classes Warm-up The CrossFit Warm-up (PERF) (No Measure) 3 rounds of 10-15 reps of: Atlas Stretch (30 seconds) 15 Overhead Squat with light bar or PVC 15 GHD Sit-ups 15 Hip/Back-extensions or Glute-Ham Raises Max Rep Strict Pull-ups (up to 20) Max Rep Strict Dips (up to 15) W.O.D. Use this […]

WOD: 1.23.18

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 Warm-up (No Measure) […]

1.22.18

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 W.O.D. Scaling If possible, use a muscle-up variation that […]

WOD: 1.21.18

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: 1.20.18

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 W.O.D. Burpees Plus (AMRAP – Rounds and Reps) Burpee […]

WOD: 1.19.18

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 The 7s Warm-up (No […]

WOD: 1.18.18

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: 1.17.18

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: 1.16.18

CrossFit Invasion – CrossFit Classes Warm-up The CrossFit Warm-up (PERF) (No Measure) 2 rounds of 10-15 reps of: Atlas Stretch (30 seconds) 15 Overhead Squat with light bar or PVC 15 GHD Sit-ups 15 Hip/Back-extensions or Glute-Ham Raises Max Rep Strict Pull-ups (up to 20) Max Rep Strict Dips (up to 15) Dynamax Standing Rotational […]

WOD: 1.15.18

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: 1.14.18

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 Gymnastics Warm-Up 4: Upper Body Pulling (No […]

WOD: 1.13.18

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 […]