Wednesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 60 sec E/S Lower Back/Hipflexor 30 sec E/S Twisted Cross 30 sec E/S 30 sec Calf Stretch E/S 2 Rounds 30 Seconds Slow Air Squats 30 Seconds Spiderman + Reach 30 Seconds Down Dog 2 Rounds 20 Seconds Jumping Jacks 20 Seconds Air Squat Jumps 20 Seconds Mountain […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 30 sec lower back/hipflexor each side 30 sec spiderman lunge hold each side 30 sec Glute strtech each side 30 sec Twisted cross each side 30 sec wrist stretch 30 sec calf pumps each side 30 calf pumps —————– 2 rounds: 3 Inchworms 1 push-up 100 Meter Run/150m Row 20 […]
Monday
CrossFit Inventive – CrossFit Warm-up 1 Minute Each Spiderman + Reach Active Samson Push-ups slow/fast 1 Minute Each Front Plank on Hands Side Plank (30 Seconds Each Side) Hollow Hold Video 1 Round 3 Strict Pull-ups 6 Push-ups 12 AbMat Sit-ups 12 Step Back Lunges Metcon (Time) “Barbs” 3 Rounds: 10 Strict Pull-ups 20 Push-ups […]
ANZAC DAY WOD 2020
CrossFit Inventive – CrossFit “They shall grow not old, as we that are left grow old; Age shall not weary them, nor the years condemn. At the going down of the sun and in the morning We will remember them.” Warm-up Spiderman Lunge Hold Glute Stretch Lower Back and Hip Flexor Stretch Calf Stretch Activation: […]
Friday
CrossFit Inventive – CrossFit “IT’S FRIDAY” Warm-up 20 scorpions front/back 30 sec lower back/hipflexor each side 30 sec glute stretch each side 60 sec Frog stretch 30 sed twisted cross each side 30 sec wrist stretch —————– Activation 2 Rounds: 5 inchworm 1 push-up 20 sec plank hold 10 air squats 5 Light Power Cleans […]
Thursday
CrossFit Inventive – CrossFit “ASSAULT IN PROGRESS” Warm-up Couch Stretch 60 sec each side 30 sec twisted cross each side 30 sec Lower back/Hipflexor each side 60 sec frog stretch ———- Activation 2 Sets: 5 Light strict press each side 5 Light Goblet squats each side 5 HRPU 10 V-sits Metcon (Time) For Time: 30-20-10 […]
Wednesday
CrossFit Inventive – CrossFit “Challenge Yourself” Warm-up Frog Stretch 60 Sec Seated Pike Stretch 60 sec Glute stretch 30 sec each side Wrist stretch 30 sec Puppy Dog Pose 30 sec ————- 1 Minute Active Spidermans 40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side) 1 Minute Frog 40 Seconds Single Dumbbell Russian Swings 1 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Twisted Cross 30 sec each side 20 scorpions front/back 30 sec Lower back/hipflexor each side 30 sec spiderman lunge hold each side 30 sec calf stretch each side 30 slow Calf Pumps Easy Jog/RowSki: 400 Meters\Bike erge 800M 3 Rounds: 30 Seconds ALT Single Leg SLDL 30 Second Hollow Hold […]
Monday
CrossFit Inventive – CrossFit “One of the most difficult things to give away is kindness. It usually comes back to you” – Anonymous Warm-up Spiderman Lunge Hold 30 sec each side Glute stretch 30 sec each side 30 sec puppy dog pose Calf Stretch 30 sec each side 30 Slow Calf Pumps 2 Sets: 30 […]
Saturday
CrossFit Inventive – CrossFit Warm-up Glute Stretch 30 sec each side Spiderman Lunge hold 30 sec each side Lower back/Hipflexor 30 sec each side Twisted Cross 30 sec each side calf Stretch 30 sec each side 30 Slow Calf pumps Home WOD Warm -up Set 3 rounds: 10 Frog Jumps V 200 Meter Run 5 […]