WOD: 7.12.17

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

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

W.O.D.

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm

WOD: 7.11.17

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

6-Minute Abs! (No Measure)

1-minute of each for Max Reps:

1. V-Ups

2. Tuck-ups

3. Reverse Crunches

4. Leg Raises

5. In and Outs

6. Crunches

W.O.D.

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

POST WORKOUT

Warm-up (No Measure)

Hold Cobra Stretch 1-min

Hold Straddle Stretch 1-min

Hold Pike Stretch 1-min

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm

WOD: 7.10.17

CrossFit Invasion – CrossFit Classes

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
row or run 400m before,

then perform 10 db thrusters after the CF warm up

DYNAMIC EFFORT LOWER BODY

Deadlift (@55% with orange band for 8 sets of 1 rep)

W.O.D.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

WOD: 7.8.17

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 4: Upper Body Pulling (No Measure)

2 Round of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Metcon (Time)

9 rounds for time in teams of 3 people:

14 Pull-ups

17 Clean and jerks, 135/95 lb.

50-yard buddy carry

Share the work with your partners however you choose with only one person working at a time. For the buddy carry 2 people will carry one person.

Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm

WOD: 7.7.17

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 15x

Hollow Rocks 20x

Pull-ups 10x

W.O.D.

Metcon (Time)

7 Rounds for time of:

7 Pistols, R-leg

7 Pistols, L-leg

7 Handstand Push-ups

7 Box Jumps (30/24″)

7 Chest to Bar Pull-ups

7 Toes thru Rings

7 Burpees

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: 7.6.17

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

Brenton Warm-up (No Measure)

3 Rounds of:

30′ Bear Crawl

30′ Standing Broad Jump

*Do 3 Burpees after 5 Broad Jumps.

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.

FIT: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

PERF: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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: 7.5.17

CrossFit Invasion – CrossFit Classes

Warm-up

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 KB Goblet Squats

3 Chin Ups/Pull-ups (alternate)

MAX EFFORT UPPER BODY

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

W.O.D.

FIT: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

PERF: Metcon (Time)

50-40-30-20-10

Double-unders

GHD Sit-ups

WOD: 7.4.17

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)
Run 400m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

W.O.D.

30-minute Time Cap

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

POST WORKOUT

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm

7.3.17

Announcements

SUMMER HOURS: MORNINGS WILL BE 6&7AM AND 9&10AM. EVENINGS AND WEEKENDS ARE UNCHANGED. STARTING MONDAY 6/26.
CROSSFIT KIDS JULY/AUGUST HOURS: SUNDAY 12PM, TUESDAYS 11AM.

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

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

DYNAMIC EFFORT UPPER BODY

Bench Press (@60% with chains 9X3)

W.O.D.

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here

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

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)

WOD: 7.2.17

Announcements

SUMMER HOURS: MORNINGS WILL BE 6&7AM AND 9&10AM. EVENINGS AND WEEKENDS ARE UNCHANGED. STARTING MONDAY 6/26.
CROSSFIT KIDS JULY/AUGUST HOURS: SUNDAY 12PM, TUESDAYS 11AM.

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

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

2 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 Round of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Pull-ups

4 Push-ups

8 Russian Kettlebell Swings, 70/53#

PERF: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

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: 6.30.17

Announcements

SUMMER HOURS: MORNINGS WILL BE 6&7AM AND 9&10AM. EVENINGS AND WEEKENDS ARE UNCHANGED. STARTING MONDAY 6/26.
CROSSFIT KIDS JULY/AUGUST HOURS: SUNDAY 12PM, TUESDAYS 11AM.

CrossFit Invasion – CrossFit Classes

Warm-up

Thoracic Spine (No Measure)

50 Band Pull Aparts

20 Hollow Rocks

20 Hip Extensions

20 GHD Sit-ups

ROW 500m

10x Active Inner Thigh

50 Band Pull Aparts

Shoulder Mobility Circuit

20 Overhead Squats with PVC

3-min T-Spine Mobilization with double LX balls

1-min CRUCIFIX

20 Overhead Squats with light bar

DYNAMIC EFFORT LOWER BODY

Overhead Squat (@55% for 8 sets of 3 reps)

W.O.D.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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

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

WOD: 6.29.17

Announcements

SUMMER HOURS: MORNINGS WILL BE 6&7AM AND 9&10AM. EVENINGS AND WEEKENDS ARE UNCHANGED. STARTING MONDAY 6/26.
CROSSFIT KIDS JULY/AUGUST HOURS: SUNDAY 12PM, TUESDAYS 11AM.

CrossFit Invasion – CrossFit Classes

Warm-up

Thoracic Spine (No Measure)

50 Band Pull Aparts

20 Hollow Rocks

20 Hip Extensions

20 GHD Sit-ups

ROW 500m

10x Active Inner Thigh

50 Band Pull Aparts

Shoulder Mobility Circuit

20 Overhead Squats with PVC

3-min T-Spine Mobilization with double LX balls

1-min CRUCIFIX

20 Overhead Squats with light bar

DYNAMIC EFFORT LOWER BODY

Deadlift (@55% with orange band for 8 sets of 1 rep)

W.O.D.

Metcon (Time)

3 Rounds for time:

Run 400m

12 Deadlifts, bodyweight

21 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

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)