WOD: 2.11.18


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CrossFit Invasion – CrossFit Classes


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



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.


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


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.


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)