WOD: 9.23.17

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)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

W.O.D.

SCALE: CROSSFIT TEAM SERIES EVENT 2 (SCALED) (Time)

For time:

120 single-unders, each, relay

120 jumping chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 single-unders, each, relay

Men use 65-lb. barbell

Women use 45-lb. barbell

Time cap: 15 minutes

Tiebreak: None

RX: CROSSFIT TEAM SERIES EVENT 2 (RX) (Time)

For time:

120 double-unders, each, relay

120 chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 double-unders, each, relay

Men use 95-lb. barbell

Women use 65-lb. barbell

WOD: 9.22.17

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

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)

20 Wall Balls

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 Land-2″,4″, 6″

5. Clean Drop-STAY TIGHT!

W.O.D.

RX: CROSSFIT TEAM SERIES EVENT 3 (RX) (Time)

For time:

50 synchronized wall-ball shots

30 cleans, 135 / 95 lb.

50 synchronized wall-ball shots

20 cleans, 185 / 135 lb.

50 synchronized wall-ball shots

10 cleans, 225 / 155 lb.

Men throw a 20-lb. ball to 10-ft. target

Women throw a 14-lb. ball to 9-ft. target

SCALE: CROSSFIT TEAM SERIES EVENT 3 (SCALED) (Time)

For time:

50 synchronized wall-ball shots

30 cleans, 95 / 65 lb.

50 synchronized wall-ball shots

20 cleans, 135 / 95 lb.

50 synchronized wall-ball shots

10 cleans, 155 / 105 lb.

Men throw a 14-lb. ball to 9-ft. target

Women throw a 10-lb. ball to 9-ft. target

Time cap: 12 minutes

Tiebreak: Time after wall-ball sets

Barbells for Boobs

  • CrossFit Cobalt

Start Fundraising today!

Click this link to get started! Copy and paste it to your Facebook page to tell you family and friends 🙂

https://fundraise.barbellsforboobs.org/team/133514?is_new=true

Here’s what you need to do…..

  1. Click on the link below to join our team “Crossfit Cobalt and Crossfit Invasion.” 
  2. Create your own donation page
  3. Start badgering everyone you know for donations to this great cause! 

“At B4B we remove the factors of age, gender, income and insurance status that dictate the federal policies and healthcare requirements for screening and early detection programs.

Then, Healthcare professionals can respond to the needs of an individual, without discrimination or guideline restrictions, and change the availability and access for direct services so that breast cancer can be found in the earliest stage possible.”


 

WOD: 9.21.17

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

W.O.D.

Chipper I (Time)

For time:

Row 1,000 meters

30 Ring Dips

30 Sumo Deadlift High-pulls, (75/55#)

30 Handstand Push-ups

30 Power snatches, (75/55#)

30 Burpees

30 Pull-ups

30 Thrusters, (75/55#)

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder

WOD: 9.20.17

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 (alternate)

MAX EFFORT LOWER BODY

Box Squat (10,5,3,2,1,1,1)

W.O.D.

Metcon (AMRAP – Reps)

3 rounds of:

1 minute of GHD Sit-ups

1 minute of Double-unders

1 minute of DB OH Lunges (35/25# each arm)

1 minute rest

WOD: 9.19.17

CrossFit Invasion – CrossFit Classes

Warm-up

Group Dynamic Warm-up (No Measure)

Jumping Jacks x20

High Knees

Butt Kicks

Side Shuffles x2 (with hip circle)

Toy Soldiers

Walking Altas Lunges

Bear Crawls

Crab Walks

Inchworms with a Push-up

Dynamax Standing Rotational Wheel Drill (No Measure)

6 Side Underhand Throws, alternating

10 Standing Knee Strikes

6 Side Underhand Throws, alternating

10 One-arm Chest Passes, L

6 Side Underhand Throws, alternating

10 One-are Chest Passes, R

6 Side Underhand Throws, alternating

10 Bowling Strikes, alternating

6 Side Underhand Throws, alternating

W.O.D.

Ledesma (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Parallette Handstand Push-ups

10 Toes-Through-Rings

15 Med Ball Cleans, 20#
In honor of Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, was shot and killed by drug dealers on July 28, 2010
To learn more about Ledesma click here

9.18.17

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 UPPER BODY

Bench Press (@60% for 8 sets of 3 reps)

3 close, 3 middle, 3 wide

W.O.D.

Metcon (Time)

21-15-9 Reps for time of:

Row for calories

Clean (115/75)

Push Press (115/75)

WOD: 9.17.17

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

W.O.D.

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

Upcoming and Ongoing Events

Bellmore Street Fair – September 16th and 17th

We will have extended hours and speciality classes on Saturday and regularly scheduled classes (including Crossfit Kids) on Sunday.

Saturday Specialty Additions:

12pm – 1pm Open Gym

1pm – 2:30pm – Olympic Lifting

3pm – 4pm Strongman

4pm – 5pm Linda (WOD)

See Wodify to sign up for the class. Please keep in mind that parking may be limited and/or not available so plan accordingly!

*Classes will not count against attendance limits.

Fit for Food Challenge – September month long

​​​​​​​

We are collecting canned goods and non-perishable food items for Island Harvest through the month of September. Items that are requested are peanut butter, canned tuna/chicken, pasta, rice, cereal, dried beans, canned fruits, canned vegetables, reduced sodium soups, pasta sauce (please no glass jars). The donation bin is by the double TV screens.

Kongs for K9s – through the end of October

You can still participate in the Kongs for K9s program. Kong will match donations of specific products to send to our military working dogs. Please donate either the Kong Extreme Squeeze Stick or the Kong Extreme Ball and don’t forget to include an encouraging note to attach to your donation as we are supporting military working dogs and their handlers!

Get In The Zone Challenge – October 15 – November 26th

A 6 week challenge focusing on the skill of zoning meals to promote fat loss, effective nutrition, and improved workout results. There will be two 1st place prizes awarded. Space is limited – reserve your spot now!

Out of the Darkness – American Foundation for Suicide Prevention Walk – October 22nd, Jones Beach

Join us in walking at Jones Beach to raise awareness and support for suicide prevention. The walk is free to participate and you have the option to fundraise as well.

The link to register is: https://afsp.donordrive.com/index.cfm?fuseaction=donorDrive.event&eventID=4481


 

WOD: 9.16.17

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

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)
ROW 500M

W.O.D.

MARCONI (Time)

For Time (with a Partner)

2,382 meter Row

Then, 20 Rounds of:

11 Toes-to-Bars

20 Air Squats

16 American Kettlebell Swings (1.5/1 pood)

One partner works while the other rests. Break up the work between partners as needed.

WOD: 9.15.17

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

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)

Gymnastics Warm-up 3: Upper Body Pressing (No Measure)

1 Rounds of:

-30-Second Handstand Hold

-30-Second Push-up Plank Hold

-10 Push-ups

-5 Dips

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Rounds of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Metcon (AMRAP – Reps)

Make 3 attempts at each of the following:

Max set of Push-ups

Max set of right-arm dumbbell snatches (touch-and-go).

Max set of left-arm dumbbell snatches (touch-and-go).

Max set of strict Pull-ups.

For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.

PERF: Metcon (AMRAP – Reps)

Make 3 attempts at each of the following:

Max set of Strict Handstand Push-ups

Max set of right-arm dumbbell snatches (touch-and-go).

Max set of left-arm dumbbell snatches (touch-and-go).

Max set of Muscle Ups.

For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

1. Foam Roll Lats 1-min each arm

2. Foam Roll T-Spine 1-min

3. Foam Roll Lat Stretch 1-min

4. Doorway Pec Stretch 1-min

5. 90/90 Shoulder Stretch 1-min each arm

6. 100 Band Pull Aparts

WOD: 9.14.17

Announcements

SPECIAL SATURDAY STREET FAIR HOURS
7-12: REGULARLY SCHEDULED CLASSES
12-1: OPEN GYM
1-2:30: OLYMPIC LIFTING
3-4: STRONGMAN
5-6: LINDA (AKA 3 BARS OF DEATH)
*SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS*
**THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**

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.

Metcon (AMRAP – Reps)

7-Rounds with 1-minute each of:

Rowing

Russian Kettlebell Swings (53/35#)

Box Jumps (24/20″)

POST WORKOUT

Lower Back and Hips Cool Down (No Measure)

Foam Roll Lower Back 1-min

Foam Roll Hamstrings 1-min

Couch Stretch 1-min each leg

Hold Cobra Stretch 1-min

Hold Pike Stretch 1-min

Sit-up to Pike x10

Hold Straddle Stretch 1-min

Sit-up to Straddle x10

Iron Crosses x20

Scorpions x20