WOD

December 15, 2017

By pwsadmin | December 14, 2017 | 0 Comments

CrossFit

Warmup:

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3 x 1 (Build) – No misses!

Choose Your Own Adventure:

WOD:
“Tri”
For Time
50/35 Cal AB
50 Cal Row
100 Double Unders

Flex Sesh:
4rds
20-15-10-5
Bent Over Rows 2DBs
Evil Wheels
KB Russian Twists (R + L =1)

BodyFit 175

Warm Up:
Get Your Chile Warm
4rds
“Cindy” (5 Pullups, 10 Pushups, 15 Squats)

WOD:
50 Pullups
100 Burpees
200 Squats
*Work can be split up however you like*

December 14, 2017

By pwsadmin | December 13, 2017 | 0 Comments

CrossFit

Warmup:
3rds
10 Scap Depressions
5/5 Knee Hug Lunge Step
PA Clean Warmup

Strength:
Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary*
Odd: 5/5 Split Squats

WOD:
“Alvin, Simon, & Theodore”
Teams of 3
7 in AMRAP
50 Push Press (95/65)
50 Push Press (115/80)
50 Push Press (135/95)
Rest 3 Minutes
50 Front Squat (95/65)
50 Front Squat (115/80)
50 Front Squat (135/95)
Rest 3 Minutes
50 Hang Power Clean (95/65)
50 Hang Power Clean (115/80)
50 Hang Power Clean (135/95)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups


December 13, 2017

By pwsadmin | December 12, 2017 | 0 Comments

Don’t forget today there will be NO 4:30pm CrossFit class.  Thank you for your understanding.

CrossFit

Warmup:
500m Row – Easy pace – Before WB
8min WAMRAP
10 Banded Pullaparts
15 Air Squats
:40 Plank Hold
8 Strict No Jump Burpees

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 2 (Straight)

WOD:
“Hellish”
100 Burpees
Every :90 sec
10 Wallballs (20/14)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups

December 12, 2017

By pwsadmin | December 11, 2017 | 0 Comments

CrossFit: 

Warm Up:
3rds
PA Snatch Warmup
10 Kips/Kipping Practice
10 Tuck Jumps
3-position Snatch x 3 (Build)

Strength:
Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Pillow Fight”
For Time
50 DB Snatch (50/35)
40 Pullups
30 Box Jumps
20 T2B
10 Snatch (80% of heaviest set)

 

BodyFit: 173

Warm Up:
8min WAMRAP
25 Double Unders/Practice
:25 HS Hold
10/10 Single Arm Press
10/10 MB2T

WOD:
80-60-40-20 – Double Unders
40-30-20-10 – Cal Row
20-15-10-5 – HSPU

December 11, 2017

By pwsadmin | December 10, 2017 | 0 Comments

We’re back!  Regular schedule is on.

CrossFit:

Warm Up:
3rds
20 Double Unders/Practice
PA Clean Warmup
5 Strict Pullups
:20 Goblet Squat Hold
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2:  Heavy 2 *No missed reps*

WOD:
“Sparky”
For Time:
200 Double Unders (3:1)
Top of every min 4 Squat Cleans (135/95)

BodyFit: 173

Warm Up:
8min WAMRAP
25 Double Unders/Practice
10/10 Single Arm Press
10/10 MB2T

WOD:
80-60-40-20 – Double Unders
40-30-20-10 – Cal Row
20-15-10-5 – HSPU

December 8, 2017

By pwsadmin | December 7, 2017 | 0 Comments

CrossFit
Warmup:
500m Row – Before WB
3rds
:45 Deadbug
8 BB Good Mornings (Heavy)
8 Pendlay Rows (Heavy)
5-4-3 Deadlifts (Heavy)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×2 (Build)
*Finish at 100%+ of 3RM

WOD:
Choose Your own Adventure

Partner WOD:
Partner Tabata x 8
Calorie Assault Bike
*Each partner completes 8rds

Flex Sesh:
Buddy Curls Immediately Followed by Buddy Skull Crushers
*10 – 1 alternating

9:30 AM BodyFit canceled 12/08/2017

December 7, 2017

By pwsadmin | December 6, 2017 | 0 Comments

CrossFit
Warmup:
Chubbs
3rds
:30 HS Hold / 3 :05 Hold w/ :03 Eccentric
5/5 Knee Hug Walking Lunge
10 EB Thrusters

Strength:
10 min Alternating EMOM
Even: 5/5 Split Squat
Odd: 5 Strict HSPU

WOD:
“The Great Oyster”
5 Rounds
20/15 Row or Assault Bike
10 Thrusters (95/65)

BodyFit 172
Warm Up:
500m Row – Warmup pace
3rds
:20 HS Hold
12 Air Squats
8 DB Press
4 Broad Jumps

WOD:
Buy In: 500 m Row
21-15-9
HSPU
Goblet Squat
Box Jump (24/20)
Medball to Toes
Cash Out: 500 m Row

December 6, 2017

By pwsadmin | December 5, 2017 | 0 Comments

CrossFit

Warmup:
3rds
20 Double Unders/Practice
10 Kips/Kipping Practice
10 Pushups
3 position Hang Squat Cleans (Build)

Strength:
Hang Squat Cleans
Level 1: Technique
Level 2: Heavy 3

WOD:
“Abe the Axe”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
HRPU
C2B
20 Double Unders

9:30 AM BodyFit Canceled 12/06/2017

December 5, 2017

By pwsadmin | December 4, 2017 | 0 Comments

CrossFit
Warmup:
Chubbs
2rds
PA Clean Warmup
5/5 Knee Hug Lunge Step
4 Broad Jumps
Then
Barbell Complex x 3 (Build)

WOD:
Mainsite 10/14/2012
60 Alternating Pistols OR Step Lunges
50 wall-ball shots, (20/14)
40 box jumps, (24/20)
30 deadlifts, (185/135)
20 power cleans
10 front squats

BodyFit 171

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:30 Side Pillar – R
10/10 Med Ball to Toes
:30 Side Pillar – L

5 Rounds on a constantly running clock
1) 1 min on/1min off – Assault Bike
2) :45 on/:45 off – KBS – American
3) :30 on/:30 off – Burpees
* 5rds of each movement completed before moving to the next

December 4, 2017

By pwsadmin | December 3, 2017 | 0 Comments

CrossFit


Warmup:
Chubbs/Squat Prep
3rd
2/2 Knee Hug Lunge Step Vertical Flex/Ext
10 Scap Depressions
:25 Goblet Squat Hold (AHAP)
5 Back Squat (Build)

Strength:
BackSquat
Level 1: 3×5 (+5)
Level 2: 3×4 (Straight)
*From 10/31/2017

WOD:
“Treaty”
6 Rounds
5/5 DB Snatch (55/40)
5/5 DB Lunge

9:30 AM BodyFit Canceled 12/04/2017