WOD: 7.25.17

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)

Brenton Warm-up (No Measure)

3 Rounds of:

30′ Bear Crawl

30′ Standing Broad Jump

*Do 3 Burpees after 5 Broad Jumps.

W.O.D.

Metcon (Time)

4 rounds for time of:

25 GHD sit-ups

3 Rope climbs

400-meter run

WOD: 7.24.17

CrossFit Invasion – CrossFit Classes

Warm-up

Obnoxious Warm-up (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Atlas Lunges 10x

Spiderman Stretch 10x

Bootstraps 10x

Plank Hold – 2 min.

Row 500m

Shoulder Mobility Circuit

2 rds not for time of:

10 Overhead Squats

5 Pike Push-ups

10 Hollow Rocks

5 Pull-ups

2 Burpees over the PVC Pipe

MAX EFFORT UPPER BODY

Shoulder Press with Chains (10,5,3,2,2,2)

W.O.D.

Metcon (AMRAP – Reps)

Three rounds with one minute at each station of:

Jumping alternating lunges

Pull-ups

Push presses, 95/65 lb.

Double-unders

Rest

WOD: 7.23.17

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.

Metcon (AMRAP – Reps)

Make 3 attempts at each of the following:

Max set of single-leg squats on your left leg.

Max set of single-leg squats on your right leg.

Max set of left-arm dumbbell snatches (touch-and-go).

Max set of right-arm dumbbell snatches (touch-and-go).

Max set of strict toes-to-bars.

For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.

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: 7.22.17

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
20 Tuck-ups

20 Squats

W.O.D.

Metcon (Time)

Divide the work of the between 2 people. Only one person may work at a time::

50 Box jumps, 24″/20

50 Jumping pull-ups

50 Kettlebell swings, 35/26#

50 steps Walking Lunge

50 Knees to elbows

50 Push press, 45/35#

50 Back extensions

50 Wall ball shots, 20/14#

50 Burpees

50 Double unders

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: 7.20.17

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.

Rest as necessary between workouts.

A: Metcon (Time)

For time:

100 GHD sit-ups

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

B: 2K Row with Lateral Burpees (Time)

2k Row

w/ 4 Lateral Burpees Over the Rower Every Minute On the Minute

WOD: 7.19.17

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

DYNAMIC EFFORT UPPER BODY

Bench Press (@55% with band for 8 sets of 3 reps)

W.O.D.

30/30/30 (Time)

For time:

30 Deadlifts, (185/125#)

Row 30 calories

30 Overhead squats, (95/65#)

WOD: 7.17.17

CrossFit Invasion – CrossFit Classes

Warm-up

Good Warm up (No Measure)

3 pt calf stretch

400m Run

Crossover Hamstring 10x

Hip Mobility Circuit

Bootstraps 10x

1 min Plank Hold

Shoulder Mobility

10 GHD Sit-ups

10 GHD Hip Extensions

20 Air Squats

10 Hand Release Push-ups

20 Overhead Squats with PVC or Light Bar

10 Ring Rows

5 Burpees

DYNAMIC EFFORT LOWER BODY

Box Squat (@55% with orange band for 8 sets of 2 reps)

W.O.D.

Metcon (AMRAP – Reps)

Three rounds with one minute at each station of:

Box jumps, 30/24-in. box

Kettlebell swings, 2/1.5 pood

Knees-to-elbows

Wall-ball shots, 30/20-lb. ball

Burpees

Rest

WOD: 7.16.17

CrossFit Invasion – CrossFit Classes

Warm-up

30 Second Intervals (No Measure)

Rd 1: Atlas Stretch-R

Rd 2: Atlas Stretch-L

Rd 3: Crossover Hamstrings

Rd 4: Bootstraps

Rd 5: Arm Crosses

Rd 6: Arm Circles Backward

Rd 7: Arm Swings

Rd 8: Squats

Rd 9: Tuck-ups

Rd 10: Push-ups

Rd 11-13: Singles

Rd 14-16: Double-unders

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.

Metcon (Time)

For time:

5 muscle-ups

50 double-unders

4 muscle-ups

40 double-unders

3 muscle-ups

30 double-unders

2 muscle-ups

20 double-unders

1 muscle-up

10 double-unders

WOD: 7.15.17

CrossFit Invasion – CrossFit Classes

Warm-up

Warm-up (No Measure)

3pt. calf stretch

Crossover Hamstring 10x

Bootstraps 10x

Active Inner Thigh x10

Shoulder Mobility

50 Band Pull Aparts

5-minute AMRAP of:

2 Turkish Get-ups, each arm

5 Burpees

10 Hang Power Snatches with PVC

W.O.D.

Metcon (AMRAP – Reps)

Divide the work of the Dallas 5 between 2 people. Only one person may work at a time:

5 minutes of:

    Burpees

Then, 5 minutes of:

    7 deadlifts, 155/105 lb.

    7 box jumps, 24/20-in. box

Then, 5 minutes of:

    Turkish get-ups, 40/25-lb. dumbbell

Then, 5 minutes of:

    7 snatches, 75/55 lb.

    7 push-ups

Then, 5 minutes of:

    Rowing (calories)

Complete as many reps as possible at each 5-minute station.

Rest 1 minute between stations.

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: 7.14.17

CrossFit Invasion – CrossFit Classes

Warm-up

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)

W.O.D.

FIT: Metcon (AMRAP – Reps)

Make 3 attempts at each of the following:

Max set V-Ups

Max set Push-ups

Broad jump for distance

Then,

Row 2,000 meters for time

Rest as needed between exercises.

PERF: Metcon (AMRAP – Reps)

Make 3 attempts at each of the following:

Max set toes-to-bars

Max set ring dips

Broad jump for distance

Then,

Row 2,000 meters for time

Rest as needed between exercises.

2k Row (Time)

Max Effort 2k Row

KONGS FOR K-9s

 

This month we are joining with the Military Working Dog Team Support Association to help with their annual Kongs for K-9s drive.  Each year MWDTSA partners with @kongcompany to collect #KONG toys for active duty MILITARY WORKING DOGS. We ask our partner stores nationwide to collect a specific KONG toy for at least 30 days. The collected toys will be used in our care packages and will be taken on military kennel visits. The best part: KONG matches each toy collected one for one…we get TWO KONG toys! Last year was a record for us, our partner stores collected 427 KONG toys for our MILITARY WORKING DOGS & we want to exceed that number for 2017.

PLEASE BRING A KONG TOY TO THE GYM BEFORE AUGUST 13th TO HELP MILITARY WORKING DOGS

 


 

WOD: 7.13.17

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.

10-minute time cap for each lift.

Metcon (Time)

Max Squat snatch

Then, 10 rounds for time: of:

    10 Wall Ball (20/14#)

    100-meter sprint

Max Squat clean.

Squat Snatch (Max)

Squat Clean (Max)