WOD: 9.7.13

“Come with me if you want to live.”
~The Terminator
 
 

cmc_05

GPP:

7-minute AMRAP of:

7-Russian KB Swings (44/26-pounds)

7-Push Press (45/35-pounds)

7-Box Jumps (20-inches)

 

Competitor’s:

7-minute AMRAP of:

7-American KB Swings (44/26-pounds)

7-Push Press (75/45-pounds)

7-Burpee Box Jumps (20-inches)

 

CMC PIT – Strategy

WOD: 9.6.13

“Do not pray for an easy life, pray for the strength to endure a difficult one.”
~Bruce Lee
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WOD:

21-15-9 reps for time of:

Back Squats (225/155-pounds)

American Kettlebell Swings (2/1.5-pood)

 

The American Swing

WOD: 9.5.13

“Shallow men believe in luck or in circumstance.  Strong men believe in cause and effect.”
~Ralph Waldo Emerson
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“HOPE”

Three rounds of:
Burpees
Power Snatch (75/55-pounds)
Box Jump, (24″/20″ box)
Thruster (75/55-pounds)
Chest to bar Pull-ups
For total repetitions
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
 

Power Snatch – Northstate CrossFit

WOD: 9.4.13

“It is posible to fly without motors, but not without knowledge and skill.”
~Wilbur Wright 
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“CHARLOTTE”

21-15-9 Reps of:
Overhead Squats (95/65-pounds)
Sumo-deadlift High Pulls (95/65-pounds)
For time
 

Sumo Deadlift High Pull Courtesy CrossFit Inc.

WOD: 9.3.13

“Greatness lies not in being strong, but in the right use of strength.”
~Henry Ward Beecher
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Watch a video for this workout“Snatch”

Snatch
3-3-2-2-2-1-1-1-1-1 reps
For weight
 

Slow Motion Snatch Olympic WeightLifting

WOD: 9.2.13

Take

a

Deep

Breath

and

Enjoy

Your

Life

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“Baseline From Hell”

5 Rounds, 3-min rest between rounds:
Run 400m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

Kids Birthday Party Announcement!!!

Crossfit Invasion is proud to announce that we are now hosting kids birthday parties. Your Children love to run, jump, lift, and climb and CrossFit Invasion allows them to do ALL of this in a safe and structured way under the direct supervision of their CrossFit Kids coaches.

Our coaches have developed an hour program of CrossFit games and workouts to make your party one to remember! Following the WOD your kids will enjoy refreshments and cake.  Be sure to book your next birthday party with us!

Please visit out Webpage for all of the details!!!

 

WOD: 9.1.13

“Keep true to the dreams of thy youth.”
~Friedrich von Schiller
demotivational-posters-tragic1
 

GPP:

27-21-15-9 Reps for time of:

MedBall Cleans (20/14-pounds)

Tuck -ups

Push-ups

 

Competitor’s:

Kettlebell Long Cycle Π

The Kettlebell Long Cycle is a standard event of Kettlebell Sport with many variations that are contested with a running clock for 10 minutes. On this variation, at the beginning of the 10 minute bout, the athlete will clean 2 kettlebells to rack position, perform a push press to full lockout, bring the kettlebells back into rack position and perform a front squat, finishing with this one full cycle. Rx standards for the Long Cycle are simple yet incredibly demanding of both physical and mental toughness. The kettlebells are not to be droped to the floor until the 10 minute bout is over. The athlete can rest as long as needed with the kettlebells in any of three positions: Racked, overhead or held hanging below the the hips. If the kettlebells touch the floor before the 10 minute bout is over, the athlete will be disqualified.

CORE WOD- SUNDAY 9:00AM

HELLO EVERYONE,

WE WILL BE SCHEDULING A CORE WOD FOR THIS SUNDAY 9/1/13 STARTING AT 9:00AM.

YOU DO NOT HAVE TO REGISTER FOR THIS CLASS AND PLEASE FEEL FREE TO BRING A GUEST IF YOU LIKE.

SEE YOU TOMORROW,

MIKE

WOD: 8.31.13

“He that will not sail till all dangers are over must never put to sea.”
~Thomas Fuller
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WOD:

4 Rounds of:

50 Sit-ups

40 One-Arm Kettlebell Swings

30 Box Jumps (24″/20″)

400m Run

 

One-Arm Swing Variations with Jeff Martone

INVADER GAMES…The Results are in… Everyone Had Fun!!!

Great Job to all of the athletes who participated today in “The Invader Games”  You should all be very proud of yourself!!!! Please view our Facebook Page for all of the pictures…

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Keep Up The Hard Work,

Coach Mike and Coach S

WOD: 8.30.13

“A minute of perfection was worth the effort.  A moment was the most you could ever expect from perfection.”
~Chuck Palahniuk
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 WOD:

Run 800m

then 5 Rounds of:

5 Strict Press

10 Push Press

15 Push Jerks

then

Run 800m

 

Shoulder Press, Push Press, Push Jerk by Jason Khalipa