WOD

July 19, 2018

By pwsadmin | July 18, 2018 | 0 Comments

CrossFit: 

Warm Up:
3rds
25 Double Unders or Singles
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Bent Over BB Row (Underhand grip)
:10 Superfriend Stretch + 4 Thrusters

Strength:
4 x 8/8 Weighted Lunges
Fastest 50m Keg Carry (3-4 reps)
*On a 15min running clock*

WOD:
“Rock Salt”
3rds
25 S2OH (115/75)
25 Front Squat
*50 Double Unders (3:1) between movements*
*Start and finish on the barbell

BodyFit: 238

Warm Up:
Squat Prep
3rds
10 Plate Touches (Build)
10/10 Getup Situp
100m Jog

WOD:
30min EMOM
Min 1: 12 Wall Balls (20/14)
Min 2: 12 Slam Balls
Min 3: 100m Sprint

 

July 18, 2018

By pwsadmin | July 17, 2018 | 0 Comments

Warm Up:
Deadbugs 1:00 on / 1:00 off
3rds
PA Clean Warmup
8 :03 Pause Austrailan Pullups
5 Deadlift (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 3 – 95%+ of 3RM
*Do not go to failure*

WOD:
Death by Power Clean (135/95)
*Min 1 – 1 rep, Min 2 – 2 reps, Min 3 – 3 reps….to failure
*15min cap
*Compare to 3.15.17

July 17, 2018

By pwsadmin | July 16, 2018 | 0 Comments

CrossFit: 

Warm Up:
3rds
:20 HS Hold / 10 Shoulder Taps
10/10 ML Press
10 KBS – American (AHAP)
5 Box Jumps (30/24)

Strength:
4 x 8 HSPU
Max Height Box Jump
*On a 15min running clock*

WOD:
“Bunker”
3rds
20 Alternating DB Snatch (50/35)
10 Bupree Box Jump Over (24/20)
5 Wall Walks

BodyFit: 237

Warm Up:
500m Row
3rds
5 Scap Progression
10 Pushups
15 Air Squats

WOD:
5min AMRAP
14 Wall Balls
7 Calorie Row
7 Burpees
7 Pullups
Rest 4min
800m Run
Rest 4min
5min AMRAP
7 Pullups
7 Burpees
7 Calorie Row
14 Wall Balls

July 16, 2018

By pwsadmin | July 15, 2018 | 0 Comments

Warm Up:
Squat Prep
10 Scap Progression
:20 Goblet Squat Hold (Build)
10 EB OH Press
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest set from 7.2*

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pullups
*Compare to 1.15.18*

July 13, 2018

By pwsadmin | July 12, 2018 | 0 Comments

Tonight Alpha Happy Hour Leaning Cask Brewery in Springdale.  Chuck and I will be up following evening classes feel free to start without us.  Hope to see you there!

Warm Up:
3rds
:45 Deadbug
8 Bent Over BB Row (Build)
10 True Pushups
12 KBS – Russian (AHAP)

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 7.5.18*

WOD:
“Blooms”
3rds
4min AMRAP
400m Run
Max Rep Deadlift (185/135)
1min AMRAP
HRPU
*Score is total reps of DL’s and HRPU’s
**Compare to 4.21.17

July 12, 2018

By pwsadmin | July 11, 2018 | 0 Comments

CrossFit and BodyFit: 236

Warm Up:
Heat Yo Meat
3rds
10 Kips / Kipping Practice
:20 HS Hold / 10 DB OH Press (Light)
5 Strict No Jump Burpees
15 Air Squats
Hip Mobility

Skill: Pistol Progression

Hero WOD:
“Schmalls”
For Time
800m Run
2rds
50 Burpees
40 Pull-ups
30 Pistols
20 KBS – American (53/35)
10 HSPU
800m Run

July 11,2018

By pwsadmin | July 10, 2018 | 0 Comments

Don’t forget Alpha Happy Hour this Friday July 13 at Leaning Cask in Springdale.

Warm Up:
Shoulder DROM
Split Jerk Footwork
3rds
10 Scap Progression
PA Clean Warmup (Build)
Rack / Overhead Mobility

Strength: Clean and Jerk
Level 1: Technique
Level 2: 4 x 3 (Build)

Partner WOD:
“Dora and Boots”
14min AMRAP
10 Cal AB
8 Pullups
6 Cleans (135/95)
*Every minute partners rotate – 1:00 on / 1:00 off*

July 10, 2018

By pwsadmin | July 9, 2018 | 0 Comments

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
10 Plate Touches (Build)
5 Strict No Jump Burpees
100m Jog

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8 Strict Dips

Partner WOD:
“Bell and Lind”
4rds
25 Burpees
25 Ball Slams
*Partner A works while Partner B runs 200m, then switch*

BodyFit: 235 

Warm Up:
8min WAMRAP
20 Double Unders / Singles
10/10 Single Arm Press
10 Plate Touches
10 Air Squats
5 Strict No Jump Burpees

WOD:
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
Rest 4min
400m Run
40 Double Unders (3:1)
30 DB Thrusters
20 Burpee Over Box
Rest 4min
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
*Same weight for Snatch and Thruster*

July 9, 2018

By pwsadmin | July 8, 2018 | 0 Comments

This Friday Happy Hour at Leaning Cask in Springdale.  They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven.  I’ll be there by 7pm but feel free to start earlier.  They’re will be a food truck on hand for goodies.

Warm Up:
Squat Prep
3rds
25 Double Unders or Singles
5/5 Pillar w/ arm reach
8 OH Press (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 7.2.*

WOD:
“Repeat”
Total Work
25 S2OH (115/75)
50 Front Squat
100 KBS – Russian (AHAP)
200 Double Unders
*Compare to 6.10.17*

July 6, 2018

By pwsadmin | July 5, 2018 | 0 Comments

Warm Up:
3rds
1:00 Deadbug
10 BB Good Mornings (Build)
5 :03 Pause Austrailan Pullups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 90% of 3RM

Choose Your Own Adventure
WOD:
400-300-200-100m Run
8/8 Landmine Press
8 T2B

Flex Sesh:
4x for completion
12 DB Pullovers
10 DB Shrugs
8/8 Hammer Curls