WOD: 9.13.17

Announcements

SPECIAL SATURDAY STREET FAIR HOURS
7-12: REGULARLY SCHEDULED CLASSES
12-1: OPEN GYM
1-2:30: OLYMPIC LIFTING
3-4: STRONGMAN
5-6: LINDA (AKA 3 BARS OF DEATH)
*SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS*
**THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**

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

Box Squat (@60% with bands for 8 sets of 3 reps)

W.O.D.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

SPECIAL SATURDAY STREET FAIR HOURS

 

7-12: REGULARLY SCHEDULED CLASSES

12-1: OPEN GYM

1-2:30: OLYMPIC LIFTING

3-4: STRONGMAN

5-6: LINDA (AKA 3 BARS OF DEATH)

*SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS*

**THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**

 


 

WOD: 9.12.17

Announcements

SPECIAL SATURDAY STREET FAIR HOURS
7-12: REGULARLY SCHEDULED CLASSES
12-1: OPEN GYM
1-2:30: OLYMPIC LIFTING
3-4: STRONGMAN
5-6: LINDA (AKA 3 BARS OF DEATH)
*SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS*
**THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**

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

W.O.D.

RUNNING TABATA SOMETHING ELSE! (AMRAP – Reps)

For total reps:

Tabata Pull-ups

Run 400m

Tabata Sit-ups

Run 400m

Tabata Push-ups

Run 400m

Tabata Squats

Run 400m

*There is no rest between exercises.

WOD: 9.11.17

Announcements

SPECIAL SATURDAY STREET FAIR HOURS
7-12: REGULARLY SCHEDULED CLASSES
12-1: OPEN GYM
1-2:30: OLYMPIC LIFTING
3-4: STRONGMAN
5-6: LINDA (AKA 3 BARS OF DEATH)
*SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS*
**THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**

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 or Row of 400m

W.O.D.

PERF: 9/11 TRIBUTE WOD (Time)

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lbs)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (170/115 lbs)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lbs)

11 Push Jerks (110/75 lbs)

2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

FIT: Metcon (Time)

For Time

2001 meter Run or Row (pick one)

11 Box Jumps (24/20 in)

11 Thrusters (95/65 lbs)

11 Pull-Ups

11 Power Cleans (115/75 lbs)

11 Push-Ups

11 Kettlebell Swings (1.5/1 pood)

11 GHD Sit-ups

11 Deadlifts (135/95 lbs)

11 Push Jerks (95/65 lbs)

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: 9.10.17

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.

FIT: Small Small (Time)

1 Round for time of:

1000m Row

50 Burpees

50 Box Jumps, (24/20″)

800m Run

INT: Medium Small (Time)

2 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, (24/20″)

800m Run

PERF: Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here

POST WORKOUT

Rebuilding the Feet (No Measure)

Foam Roll Calves 1-min each

Lacrosse Ball Bottom of Foot 1-min each

Banded Ankle Distraction 1-min each

Wall Calf Stretch 2-min each

WOD: 9.9.17

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

W.O.D.

VAN AALTEN (AMRAP – Reps)

AMRAP in 20 minutes

(with a Partner)

2000 meter Row

150 Wall Ball Shots

Max Toes-to-Bars

One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.
*SUB PLANK HOLD FOR HANDSTAND HOLD

**SUB V-UPS FOR T2B

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

GET IN THE ZONE!!!

 

  • LOSE THOSE SUMMER POUNDS!

  • AVOID GAINING UNWANTED HOLIDAY POUNDS!

  • OPTIMIZE YOUR PERFORMANCE!

  • RELEASE YOUR INNER WARRIOR!

  • MASTER THE ZONE!

  • GET FUCKING RIPPED!

THE ZONE IS NEXT LEVEL NUTRITION.  WE KNOW PEOPLE STRUGGLE WITH MASTERING THE ZONE, BUT IT IS THE MOST EFFECTIVE NUTRITION PROGRAM KNOWN TO MAN.  WE HAVE NEVER SEEN SOMEONE MASTER THE ZONE AND NOT STRIP FAT OFF THEIR BODY AND SHAVE TIME OFF OF THEIR WORKOUTS.  

 

  • STARTING OCTOBER 15TH.  THERE WILL BE ONE MEETING TO REVIEW THE ZONE GUIDELINES, PERFORM AN INITIAL BODY COMPOSITION ANALYSIS, AND DISTRIBUTE HANDOUTS.

  • THERE WILL BE NO RESTRICTIONS ON FOOD CHOICES. AS LONG AS YOU ZONE THEM PROPERLY YOU CAN EAT ANY FOODS YOU WANT (ALTHOUGH WE STRONGLY RECOMMEND HIGHER QUALITY FOODS).

  • YOU WILL USE THE NUTRITION JOURNAL IN WODIFY AND BE GRADED ON HOW WELL YOU MASTER THE ZONE. COACHES WILL PROVIDE DAILY FEEDBACK ON YOUR PERFORMANCE.

  • THERE WILL BE TWO FIRST PRIZES. ONE FOR MASTERING THE ZONE. THE OTHER FOR GREATEST CHANGE IN BODY COMPOSITION.

  • FIRST PRIZES WILL BE A FREE ONE MONTH MEMBERSHIP AND ONE FREE PERSONAL TRAINING SESSION WITH YOUR FAVORITE COACH.

  •  ALL THIS FOR JUST $49.99.



 

WOD: 9.8.17

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

MAX EFFORT UPPER BODY

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

W.O.D.

FIT: Metcon (Time)

For time:

1 Rope climb

400m Run

50 Thrusters (45/35#)

1 Rope climb

400m Run

50 AbMat Sit-ups

1 Rope climb

PERF: Metcon (Time)

For time:

3 Rope climbs

600m Run

50 Thrusters (75/55#)

3 Rope climbs

400m Run

50 GHD Sit-ups

3 Rope climbs

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: 9.7.17

Announcements

Saturday 10&11Am classes will be cancelled so we can go support Alexa, Jay, Roberta, Ben, Felicia, John P, Adrienne, Jose, Bernadette, John F and David at the Battle on the Border at CrossFit Bridge & Tunnel!

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)
Row 25 cal

20 Wall Ball

MAX EFFORT LOWER BODY

Box Squat w/Chains (10,5,3,2,1,1,1)

W.O.D.

Speed Ball (AMRAP – Reps)

3 rounds of:

1 minute of Rowing

1 minute of Double-unders

1 minute of Wall Ball (20/14#)

1 minute rest

POST WORKOUT

Basic Cool Down I (No Measure)

Slog or Slow Row 600 meters

25 GHD sit-ups

25 hip extensions

WOD: 9.6.17

Announcements

Saturday 10&11Am classes will be cancelled so we can go support Alexa, Jay, Roberta, Ben, Felicia, John P, Adrienne, Jose, Bernadette, John F and David at the Battle on the Border at CrossFit Bridge & Tunnel!

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

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.

Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

1. Foam Roll Lats 1-min each arm

2. Foam Roll T-Spine 1-min

3. Foam Roll Lat Stretch 1-min

4. Doorway Pec Stretch 1-min

5. 90/90 Shoulder Stretch 1-min each arm

6. 100 Band Pull Aparts

WOD: 9.5.17

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)

DYNAMIC EFFORT UPPER BODY

Shoulder Press (@50% with band for 8 sets of 3 reps)

W.O.D.

FIT: Metcon (Time)

3-Rounds for time:

400m Run

21 American KB Swings (70/53#)

15 Tuck-ups

9 Push-ups

PERF: B-2 Australian Hero WOD (Time)

3-Rounds for time:

400m Run

21 American KB Swings (70/53#)

15 Knees to Elbows

9 Ring Dips

WOD: 9.4.17

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

W.O.D.

Goodman 12 (Time)

For Time:
1 Clean and Jerk, 225#/155#
100 Ft. Sled Push, 225#/155#
2 Clean and Jerk, 205#/145#
100 Ft. Sled Push, 225#/155#
3 Clean and Jerk, 185#/135#
100 Ft. Sled Push, 225#/155#
4 Clean and Jerk, 155#/115#
100 Ft. Sled Push, 225#/155#
5 Clean and Jerk, 135#/95#
100 Ft. Sled Push, 225#/155#

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