WOD: 2.17.18

Announcements

Apparel Shop has been extended to Sunday 2/18 – Please make sure to get your orders in!
http://cfi.instanttshirts.com/crossfit_invasion/shop/home

CrossFit Invasion – CrossFit Classes

Warm-up

Row 500m

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.

Metcon (Time)

For time:

50 Walking lunge steps

25 Box jumps, 24/20”

50 Double-unders

25 Overhead Squats (45/35#)

50 Back extensions

25 Toes to Bar

50 Wallball 20/14#

25 Burpees

50 American KBS (53/35#)

5 Rope Climbs, 15′

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: 2.16.18

Announcements

Apparel Shop has been extended to Sunday 2/18 – Please make sure to get your orders in!
http://cfi.instanttshirts.com/crossfit_invasion/shop/home

CrossFit Invasion – CrossFit Classes

Warm-up

The 7s Warm-up (No Measure)

Stroke Rate 18-26

7@ Hips Only

7@ Hips + Arms

7@ 1/2 Legs Only

7@ 1/2 Legs + Hips

7@ 1/2 Legs + Hips + Arms

7@ Full Legs Only

7@ Full Legs + Hips

Row at full stroke (Legs + Hips + Arms) for 2 more minutes.

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

W.O.D.

FIT: Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

PERF: Metcon (AMRAP – Reps)

Tabata back squats, 95/65#

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

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: 2.15.18

Announcements

Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month).

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

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)

Weightlifting

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

W.O.D.

Burgener Clean Warm-up (No Measure)

1. Down and Up-SPEED THRU THE MIDDLE!

2. Elbows High and Outside-KEEP BAR CLOSE!

3. Rack Delivery-FAST ELBOWS, NO REVERSE CURLS!

4. Clean Land-2″,4″, 6″

5. Clean Drop-STAY TIGHT!

Metcon (Time)

FOR TIME:

Run 200m

2 rounds

10 Power cleans (95/65)

40 Double unders

Run 400m

2 rounds

10 Power cleans

40 Double unders

Run 800m

2 rounds

10 Power cleans

40 Double unders

WOD: 2.14.18

Announcements

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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)

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.

FIT: Metcon (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.

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

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: 2.13.18

Announcements

Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month).

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 Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

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)

Weightlifting

Back Squat (10,5,3,2,1,1,1)

Gymnastics

FIT: Death by V-Up (AMRAP – Rounds and Reps)

Start with 3 V Ups 

Add 3 reps each minute until you are unable to make the reps within the minute

PERF: Metcon (AMRAP – Reps)

Toes to bar “X”

If your max is under 7 start with 3

If your max is 7-10 start with 5

If your max is 10-15 start with 6

If your max is 15-20 start with 7

If your max is over 20 start with 8

If your max is over 30 start with 9

If your max is over 40 start with 10

5 sets of “X” (unbroken!) with :30 seconds rest\

W.O.D.

Megan (Time)

21-15-9 Reps for time of:

Burpees

American Kettlebell Swings (53/35#)

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

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: 2.12.18

Announcements

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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

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 10 minutes

15 Wall Balls (shoot to the 10/9 foot line, 20/14#)

11 Burpees Over the Bar

7 Power snatches (75/55#)

Rest 2 minutes then…

2 minutes of max reps wall balls

2 minutes of max reps Burpees Over the Bar

2 minutes of max reps power snatches

PERF: Metcon (AMRAP – Reps)

AMRAP in 10 minutes

15 Wall Balls (shoot to the 11/10 foot line, 20/14#)

11 Burpees Over the Bar

7 Power snatches (115/75)

Rest 2 minutes then…

2 minutes of max reps wall balls

2 minutes of max reps Burpees Over the Bar

2 minutes of max reps power snatches

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)

WOD: 2.11.18

Announcements

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CrossFit Invasion – CrossFit Classes

Warm-up

Warm-up (No Measure)

AMRAP in 6 minutes

Row 250m

10 push ups

10 Tuck ups

10 PVC pass throughs

10 good mornings

10 OH squats

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.

Scaling

Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

FIT: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

5 ring rows, using a false grip

5 jumping dips, slowing the descent

INT: Metcon (AMRAP – Reps)

Complete as many muscle-ups as possible in 10 minutes.

Then,

Complete as many rounds as possible in 5 minutes of:

5 strict pull-ups

5 ring dips

PERF: 30 Muscle-Ups (Time)

30 muscle-ups for time
15-minute time cap

W.O.D.

Tabata Row/Squat/Row (AMRAP – Reps)

Tabata row

Rest 1 minute

Tabata squats

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Your Tabata score is the total number of calories rowed and reps performed.

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)

WOD: 2.10.18

Announcements

Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month).

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.

FIT: Metcon (Time)

5 rounds FOR TIME:

15 AMERICAN Kettlebell swings, (53/35#)

15 Power cleans, (95/65#)

15 Box jumps, 24″/20″

PERF: Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

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: 2.9.18

Announcements

Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month).

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

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:

30 overhead walking lunges

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

POST WORKOUT

Lower Back and Hips Cool Down (No Measure)

Foam Roll Lower Back 1-min

Foam Roll Hamstrings 1-min

Couch Stretch 1-min each leg

Hold Cobra Stretch 1-min

Hold Pike Stretch 1-min

Sit-up to Pike x10

Hold Straddle Stretch 1-min

Sit-up to Straddle x10

Iron Crosses x20

Scorpions x20

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 Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

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)

WOD: 2.8.18

Announcements

Dear Members, We appreciate your Yelp and Google reviews. They really enhance our image. In appreciation, get a Free Body Comp analysis for all reviews. (limit one per month).

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 Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

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)

Leg Circuit (No Measure)

Single Leg Squat with Touchdown x5 each leg

Air Squats x10

Reverse Lunge with Rotation x10

Side Lunge with Reach x10

Squat Jumps x10

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 (AMRAP – Reps)

2 rounds FOR REPS

In 3 minutes

Row 300m

max Russian KBS (53/35) in time remaining

Rest 1 minute

In 3 minutes

Row 300m

max power snatches (75/55#) in time remaining

Rest 1 minute

In 3 minutes

Row 300m

max Wall Ball (20/14#) in time remaining

Rest 1 minute

PERF: Metcon (AMRAP – Reps)

2 rounds FOR REPS

In 3 minutes

Row 400m

max Russian KBS (70/53) in time remaining

Rest 1 minute

In 3 minutes

Row 400m

max power snatches (95/75#) in time remaining

Rest 1 minute

In 3 minutes

Row 400m

max Wall Ball (30/20#) in time remaining

Rest 1 minute

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)

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: 2.7.18

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

Gymnastics Warm-up 3: Upper Body Pressing (No Measure)

2 Rounds of:

-30-Second Handstand Hold

-30-Second Push-up Plank Hold

-10 Push-ups

-5 Dips

Weightlifting

Front Squat (3×10 @65% of your 1RM )

** Rest 2 minutes in between each set

** Control each rep and do not crash at the bottom

W.O.D.

FIT: Metcon (No Measure)

4 rounds NOT FOR TIME:

Row 250m

14 PUSH-UPS

PERF: Metcon (No Measure)

4 rounds NOT FOR TIME:

Row 250m

14 HSPU

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

Foam Roll Lats 1-min each arm

Foam Roll T-Spine 1-min

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts
,

WOD: 2.6.18

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

Leg Circuit (No Measure)

Single Leg Squat with Touchdown x5 each leg

Air Squats x10

Reverse Lunge with Rotation x10

Side Lunge with Reach x10

Squat Jumps x10

Weightlifting

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

W.O.D.

Metcon (AMRAP – Reps)

For 20 minutes

Minute 1 – MAX Calories ROW

Minute 2 – BURPEES

Minute 3- Max reps toes to bar

Minute 4- Rest
Rx+ Burpees jump and touch a target out of your reach.

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