WOD: 6.27.17

Announcements

SUMMER HOURS: MORNINGS WILL BE 6&7AM AND 9&10AM. EVENINGS AND WEEKENDS ARE UNCHANGED. STARTING MONDAY 6/26.

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.

Miracle Mile (Time)

Run 400m

25 Kettlebell Swings (53/35#)

Farmer’s Walk 200m (53/35#)

Waiter’s Walk 200m (53/35#)

25 Box Jumps (24/20″)

100m Sprint

100m Walking Lunge

100m Sprint

100m Walking Lunge

5 Burpees

Run 400m with Med Ball (20/14)

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: 6.26.17

Announcements

SUMMER HOURS: MORNINGS WILL BE 6&7AM AND 9&10AM. EVENINGS AND WEEKENDS ARE UNCHANGED. STARTING MONDAY 6/26.

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

MAX EFFORT LOWER BODY

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

Loop two chains over the middle of the bar

W.O.D.

FIT: Metcon (Time)

For time:


15 Thrusters, (95/65#)

15 C2B Pull-ups

21 Thrusters, (65/45#)

21 Pull-ups

36 Thrusters, (45/35#)

36 Ring Rows

PERF: FRAN TRAINING (Time)

For time:


15 Thrusters, (135/95#)

15 Weighted Pull-ups, (35/25#)

21 Thrusters, (95/65#)

21 Weighted Pull-ups, (20/13#)

36 Thrusters, (65/45#)

36 Pull-ups

WOD: 6.24.17

Announcements

SUMMER HOURS: MORNINGS WILL BE 6&7AM AND 9&10AM. EVENINGS AND WEEKENDS ARE UNCHANGED. STARTING MONDAY 6/26.

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.

Metcon (Time)

Partner 1 performs 50 American KB (53/35#) swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing

Partner 1 performs 50 box jumps while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each before continuing

Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing

Partner 1 performs a 200M run, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each when runner gets back before continuing.

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: 6.23.17

Announcements

SUMMER HOURS: MORNINGS WILL BE 6&7AM AND 9&10AM. EVENINGS AND WEEKENDS ARE UNCHANGED. STARTING MONDAY 6/26.

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)

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

DYNAMIC EFFORT UPPER BODY

Bench Press (@55% with band for 9 sets of 3 rep)

Metcon (AMRAP – Reps)

4 rounds for reps of:

1 minute of GHD Sit-ups

1 minute of wall-ball shots, 20/14-lb. ball

1 minute of rowing (calories)

Rest 1 minute

W.O.D.

POST WORKOUT

Warm-up (No Measure)

COBRA POSE 2-MIN

COUCH STRETCH 1-MIN EACH LEG

PIGEON POSE 2-MIN EACH LEG

WOD: 6.22.17

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)

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.

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

DYNAMIC EFFORT LOWER BODY

Sumo Deadlift (@60% with orange band for 8 sets of 1 rep)

WOD: 6.21.17

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

DYNAMIC EFFORT LOWER BODY

Back Squat (@55% with orange bands for 8 sets of 2 reps)

W.O.D.

Metcon (AMRAP – Reps)

In front of a clock set for 12 minutes:

1 minute of double-unders

1 minute of Overhead Squats (45/35#)

2 minutes of double-unders

2 minutes of Front Squats (45/35#)

3 minutes of double-unders

3 minutes of Back Squats (45/35#)

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

SUMMER TEAM INVADERS 2017

“Summer” Team Invaders

Come join the team and get those kids moving. Our CFKids program is all about building confidence in how our Invaders move. Through various skills, challenges and games we learn how to control our bodies and improve the fitness of each child no matter what their current abilities are. Our Invaders always leave with a big smile and a little sweat.

 

Make sure to sign your kids up to be an Invader and help “Forge the future of Fitness”

Please sign up with the link below:

https://goo.gl/forms/HH25XaaDHCN485sg2

If you have any questions, please email: Sposito.david@gmail.com

 


 

WOD: 6.20.17

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)

Kettlebell Circuit (No Measure)

1-Round of:

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 Half Rotation Switches

10 H2H Swithces

W.O.D.

FIT: Metcon (Time)

5 Rounds for time of:

3 Cleans, 135/95#

200m Sprint

20 Dumbbell Snatches, 35/25# (10 each arm)

Rest 2 minutes

PERF: Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall 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

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

WOD: 6.19.17

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 UPPER BODY

Shoulder Press against band (10,5,3,2,1,1,1)

W.O.D.

Freestyle Fran (Time)

45 reps of each for time:

Thrusters (95/65#)

Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

WOD: 6.18.17

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

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)

4 Rounds for time of:

400m Run

5 Burpee Chest to Bar Pull-ups

PERF: Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-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: 6.17.17

CrossFit Invasion – CrossFit Classes

Warm-up

Renegade Rowing Dynamic Warm-Up (No Measure)

Arm Crosses x20

Arm Swings x20

Arm Circles x20

Torso Rotations x12

Hip Circles x10 each direction

Front Leg Swings x10 each leg

Side Leg Swings x10 each leg

Sumo Floor Sweeps x10

Active Inner Thigh x10

Spider-man Lunge x10

Bootstraps x10

Jumping Jacks

○ Have everyone follow you in jumping jacks for a set of 40 by counting

one at a time and then having everyone yell the count all the way up to 40 jacks.

Butt Kicks

High Knees

Toy Soldiers

High Skips

Inchworms

Atlas Lunges

Broad Jumps

Bear Crawls

W.O.D.

Team Weston (Distance)

For 5 Rounds:

Partner #1:

200m Kettlebell Farmer Carry, 53/35#

50m Dumbbell Waiter’s Walk, Right Arm, 45#

50m Dumbbell Waiter’s Walk, Left Arm, 53/35#

Partner #2:

Row for max distance

WOD: 6.16.17

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 Lunges

Walking Lateral Tube Walking x2

Glute Bridges x10 w/hip circle

Squats x20 w/hip circle

MAX EFFORT LOWER BODY

Conventional Deadlift Against Chains (10,5,3,2,1,1,1)

draped over the bar, near the rings outside of your legs

W.O.D.

Metcon (AMRAP – Rounds and Reps)

4 rounds for reps of:

1 minute of GHD Sit-ups

1 minute of Russian KB Swings (53/35#)

1 minute of Double Unders

Rest 1 minute

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