Entries by AVW

WOD: 10.29.17

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) W.O.D. Dumbbell DT […]

WOD: 10.28.17

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 W.O.D. Sisson (AMRAP – Rounds) Complete as many rounds […]

WOD: 10.27.17

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

WOD: 10.26.17

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 Burgener Clean Warm-up (No […]

WOD: 10.25.17

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 EgyptiansRun 400m MAX EFFORT UPPER […]

WOD: 10.24.17

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: 10.23.17

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 Back Squat (10,6,6,6,6) W.O.D. FIT: […]

WOD: 10.22.17

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: 10.21.17

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 W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) With […]

WOD: 10.20.17

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 Dynamax 12:10 (No Measure) […]

WOD: 10.19.17

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 […]

10.18.17

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 […]