WOD: 9.3.17

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)

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.

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

WOD: 9.2.17

Announcements

HOLIDAY HOURS: SAT: 7,8,9. SUN: REGULAR HOURS INCLUDING KIDS. MON: 9&10:30AM

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.

Metcon (AMRAP – Reps)

Complete the WOD with a partner in 17 mins

60 Deadlifts (135/95lb)

30 Burpees

60 Front Squats (135/95lb)

30 Burpees

60 Push Press (135/95lb)

30 Burpees

AMRAP (in remaining time)

Clean & Jerk (135/95lb)

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: 9.1.17

Announcements

HOLIDAY HOURS: SAT: 7,8,9. SUN: REGULAR HOURS INCLUDING KIDS. MON: 9&10:30AM

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 LOWER BODY

Back Squat (@70% 8X2)

W.O.D.

Metcon (Time)

FOR TIME:

200m Run

10 Clean and Jerks (135/95#)

200m Run

10 Clean and Jerks (135/95#)

200m Run

10 Clean and Jerks (135/95#

200m 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

WOD: 8.31.17

CrossFit Invasion – CrossFit Classes

Warm-up

tabata w-up (No Measure)

Row Rds 1-4

Plank Hold Rds 5-6

Bootstraps Rd 7

Crossover Hamstring Rd 8

High Knees Rd 9

Butt Kicks Rd 10

PVC Pass Throughs Rd 11

Arm Circles Fwd and Back Rd 12

Atlas Stretch Rt Side Rd. 13

Atlas Stretch Lt Side Rd. 14

Push – ups Rd. 15

Overhead Squat w PVC Rd 16

W.O.D.

Rowing Tabata This! (AMRAP – Reps)

Tabata Pull-ups

Tabata Row

Tabata Sit-ups

Tabata Row

Tabata Push-ups

Tabata Row

Tabata Squats

Tabata Row

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

WOD: 8.30.17

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

MAX EFFORT UPPER BODY

Floor Press (10,5,3,2,1,1,1)

W.O.D.

Metcon (Time)

21-15-9 Reps for time of:

400m Run

Burpees

American Kettlebell Swings (53/35#)

Double Unders

*begin in each round with a 400m run

WOD: 8.29.17

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

High Steps

Side Shuffle

Side Step Jumping Jacks

Toes Out Walk

Toes In Walk

Walk on Heels

Walk on Toes

Walk on Outside of Foot

Walk on Inside of Foot

L.E.F.T. (Forward Run, Backward Run, Side Shuffle Right, Side Shuffle Left, Carioca Right, Carioca Left, Sprint)

W.O.D.

Metcon (Time)

For time of:

34 push-ups

50-yard sprint

34 deadlifts, 135/95 lb.

50-yard sprint

34 box jumps, 24/20-inch box

50-yard sprint

34 clean and jerks, 95/65 lb.

50-yard sprint

34 burpees

50-yard sprint

34 Wall-ball, 20/14-lb. ball

50-yard sprint

34 pull-ups

50-yard sprint

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: 8.28.17

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

MAX EFFORT LOWER BODY

Sumo Deadlift (10,5,3,2,1,1,1)

W.O.D.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

WOD: 8.27.17

CrossFit Invasion – CrossFit Classes

Warm-up

Brenton Warm-up (No Measure)

2 Rounds of:

30′ Bear Crawl

30′ Standing Broad Jump

*Do 3 Burpees after 5 Broad Jumps.

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!

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.

WHAT’S YOUR GAME PLAN? (Weight)

Establish a Max Weight for the Complex in 8 minutes

2 Hang Squat Cleans

2 Shoulder-to-Overhead

Then:

WHAT’S YOUR GAME PLAN? (AMRAP – Reps)

30 seconds Rest

90 seconds Max Bar Muscle-Ups

Use the first eight minutes to established the max weight for the complex (athlete may not drop the bar until all four reps of the complex are completed). After the 8 minute cap rest or transition to the muscle-up bar in 30 seconds. Then perform max bar muscle-ups in 90 seconds.

WOD: 8.26.17

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)

W.O.D.

Metcon (Calories)

20 Min AMRAP: (with a partner)

20 Thrusters (115/75)

20 Box Jumps (24/20)

20 Burpees

30 Thrusters (95/65)

30 Box Jumps

30 Burpees

40 Thrusters (75/45)

40 Box Jumps

40 Burpees

50 Thrusters (45/35)

Max Calorie Row in Remaining Time

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: 8.25.17

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 LOWER BODY

Sumo Deadlift (@65% with band for 8 sets of 1 rep)

W.O.D.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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: 8.24.17

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

Run 400m or Row 500m

Dynamax Standing Wheel Drill (No Measure)

5x Log Toss

10x Washing Machine Rotatons

5x Log Toss

10x Overhead Static Throws

5x Log Toss

10x Alternating One-Arm Chest Passes

5x Log Toss

W.O.D.

Tabata Boot Camp (AMRAP – Reps)

Tabata intervals of the following four exercise with a Sprint in the middle:

1. American Kettlebell Swings (2/1.5-pood)

2. Box Jumps (24″/20″)

Run 800m/600m/400m

3. Wall Ball (20/14 pounds)

4. Burpees

* You will have 4 min. for the run. If you do not make it back in time, you will lose time on your Wall Balls.

**Choose a distance to run that will be challenging to complete in four minutes.

***There is no rest between rounds

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

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

WOD: 8.23.17

CrossFit Invasion – CrossFit Classes

Warm-up

Koi: 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 Lunges

Walking Lateral Tube Walking x2

Glute Bridges x10 w/hip circle

Squats x20 w/hip circle

DYNAMIC EFFORT LOWER BODY

Box Squat (@60% with chains for 10 sets of 2 reps)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP of:

10 DB Deadlifts

8 DB Hang Power Cleans

6 DB Front Squats

4 DB Push Jerks

2 DB Snatches, one each arm

Recommeded Weight: (50/35#)