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CROSSFIT INVASION GAMES

 

 

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Join CrossFit Invasion for their very own CrossFit Games to find the fittest in our box.

This is a five week long competition.

Each workout is posted on a Thursday and must be completed and score submitted (@ games.crossfit.com) by 8pm the following Monday.

The cost is $5/ week.  The athlete with the best score in that week’s WOD will earn their $5 back.

At the end of the 5 weeks, 1st, 2nd and 3rd place finishers will win cash prizes.

What you have to do:

  • Register with games.crossfit.com ($20)

  • Give your $5 for week 1 to David Sposito (or any of the coaches)

  • Complete the first WOD of the CrossFit Games (posted 2/27)

  • Submit score from the first WOD by Monday (3/3  – 5pm)

  • Repeat for four more weeks

 


Your Chance, Your Choice, Your Open

 

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WOD: 12.5.13

If there are no ups and downs in your life

It means you are dead.

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GPP:

21-15-9 Reps for time of:

Handstand Push-ups
Strict Pull-ups

 

Competitor’s

Two Rounds of 21-15-9 Reps for time of:

Handstand Push-ups
Pull-ups

*Do the first round strict, the second round with kipping.  Share your thoughts and feelings on the difference.

 

Offline, Episode 3: Strict Pull-Ups Before Kipping Pull-Ups?

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What Does the Fox Say at MacArthur High School

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CrossFit Invasion would like to salute our very own celebrity teacher’s Mary Anne Sanchez and Bernadette Bassoon-Dial on their Internet hit!

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INVADER GAMES

LADIES AND GENTLEMAN, BOYS AND GIRLS AND CHILDREN OF ALL AGES,

THIS FRIDAY, OUR CF KIDS WILL BE TAKING PART IN THE FIRST EVER “INVADER GAMES” TO CELEBRATE THE END OF A WONDERFUL SUMMER PROGRAM.
THIS AMAZING EVENT WILL BE TAKING PLACE AT 10:00 AM AT THE FOREST LAKE ELEMENTARY SCHOOL FIELD.
WITH 5 MAJOR EVENTS PLANNED IT IS SURE TO BE AN EXCITING TIME FOR THESE ATHLETES TO SHOWCASE EVERYTHING THAT THEY HAVE LEARNED AND WORKED SO HARD FOR OVER THE SUMMER.
BE SURE TO CHECK BACK ON FRIDAY EVENING FOR THE HIGHLIGHTS AND PICTURES

 

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Core WOD

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Attention All Members,

We have scheduled another Core WOD for Sunday 8/25 @ 9:00AM.

Hope to see you there,

Mike

 

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WOD: 8.25.13

I may not be there yet,

but I’m closer than I was yesterday.

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WOD Demo with Dave Lipson

GPP:

Back Squat

3-3-3-3-3

 

Competitor’s:

Low-bar Back Squat

5-5-5-5-5

 

Jason Khalipa’s 500m Row

“500m Row”

Row 500 meters
For time:
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WOD: 8.24.13

Fitness is not about being better than someone else…it’s about being better than you used to be.
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Watch a video for this workout“LOREDO”

Six rounds of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
For Time
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
 

Walking Lunge Demo

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The Most Epic Inspirational Speeches Of All Time

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You vs Them

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WOD: 8.21.13

“Pain or damage don’t end the world.
Or despair.
Or beatings.
The world ends 
when your dead.
Until then, you’ve got
more punishment in store.
Stand it like a man…
And give some back.”
~Al Swearengen
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 GPP:

Four rounds for time of:

Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

 

Competitor’s: 

Four rounds for time of:

Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

 

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WOD: 8.20.13

“The greatest battle is not physical but psychological.  The demons telling us to give up when we push ourselves to the limit can never be silenced for good.  They must always be answered with the quiet steady dignity that refuses to give in.  Courage.  We all suffer.  Keep going.
~Graeme Fife
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“Max Rep Toes to Bar”

Complete as many Toes to Bar as possible without coming off the bar.
For reps
*If you cannot perform Toes to Bar, complete as many V-Ups as possible in 2-minutes and work on your pull-up progressions.
 

Kipping Toes To Bar Progression Pt.1

Details at GymnasticsWOD

NorCal Crossfit “Quick video on the Toe to Bar”

 

Watch a video for this workout“Shoulder Press 5-5-5-5-5”

5 Rounds.
Score 5-rep max.
No time component.
For weight

CrossFit WOD Demo – Shoulder Press x5

 

Competitor’s:

Complete as many reps as possible in 7 minutes:

3 clean and jerks @135/95LBS,

3 toes-to-bar,

6 clean and jerks @135/95LBS,

6 toes-to-bar,

9 clean and jerks @135/95LBS,

9 toes-to-bar,

12 clean and jerks @135/95LBS,

12 toes-to-bar,

15 clean and jerks @135/95LBS,

15 toes-to-bar,

18 clean and jerks @135/95LBS,

18 toes-to-bar …

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

 

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WOD: 8.19.13

Lesson of Time: Karma

When a bird is alive…It eats ants,
When the bird is dead…Ants eat the bird!
Time & Circumstance can change at any time…
Don’t devalue or hurt anyone in life.
You may be powerful today…But remember,
Time is more powerful than you!!!
One tree makes a million match sticks…
But when the time comes…
Only one match is needed to burn a million trees…
So be good and do good…
generosity
 

GPP:

“Kelly”

Run 400 meters
30 Box Jumps, (24/20-inches)
30 Wall Ball Shots, (20/14-pounds)
5 rounds for time

Competitor’s:

“WHITTEN”

Five rounds of:
22 Kettlebell Swings, (2/1.5-pood)
22 Box jump, (24/20 inch box)
Run 400 meters
22 Burpees
22 Wall ball shots, (20/14-pound ball)
For Time
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.