Author: pwsadmin

Posted on

May 7, 2019

CrossFit

Warm Up:
Overhead Prep
Split Jerk Footwork
2rds
250m Row
10 Knee Hug Walking Lunge
5 High Box Jumps
Pause Split Jerks – Build (:02 pause at catch)

Strength: Jerks
Level 1: Technique
Level 2: Heavy 2

WOD: “Banana Split”
A – 5min x 1 Split Jerk Every 0:30
B – Partner Row: 3000m
*Partners rotate every 250m*

BodyFit 319

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
6/6 ML Press
10 Plate Touches
10 Air Squats

WOD:
1000m Row
60 Situps
40 Air Squats
20 Pull-ups
Rest 4 Minutes
500m Run
25/25 DB Snatch (50/35)
Rest 4 Minutes
150 DU (3:1)
50 Ball Slams (25/20)

Posted on

May 3, 2019

Warm Up:
8min WAMRAP
:50 Plank with pushp
10 Banded Rows
5 Strict No Jump Burpees
6 Push Jerk (Build)

Strength:
15 Minute Clock
4 x 8 Weighted Pushups
4 x 8/8 DB Rows

Choose Your Own Adventure:
Partner WOD: “Oompa Loompa”
8 Minute AMRAP
4 Burpees over Bar
6 Push Jerks (155/115)

Flex:
4 x 5 (Build) Close Grip Bench
4 x 6 (Build) Seated Barbell Strict Press
Finisher – 2 x MAX Cross Body Hammer Curls (Heavy, Straight)

Posted on

May 2, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progession
8 Goblet Squats (Build to working weight)

Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats

WOD:
5 Rounds
10 T2B
20 Goblet Squats (53/35)
40 Double Unders (3:1)

BodyFit 318

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
10 Squat Prgression
10 Kips / Kipping Practice

WOD:
7 Minute AMRAP
5, 10, 15…
Wallballs
25 Double Unders (3:1)
*Rest 5 Minutes*
7 Minute AMRAP
100m, 200m, 300m…
Run or Row
10 T2B
*Rest 5 Minutes*
60/40 Cal Assault Bike

Posted on

May 1, 2019

Warm Up:
Chili Warm – 3min
3rds
PA Clean Warmup (Build)
5/5 Pillar with arm reach
10 KBS – American (Build)
5 Power Cleans (Build)

Partner WOD: “Rescue Rangers”
60 S2OH (135/95)
60 Russian KBS (AHAP)
60 Cal AB
40 Power Cleans (185/135)
40 Russian KBS
40 Cal AB
20 DL (275/185)
20 Russian KBS
20 Cal AB
*Chipper Style, Partners Split Work Evenly*

Posted on

April 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PVC Positions
3rds
3-position Snatch (Hip – Hang – Floor)
5 High Box Jumps

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

WOD: “Guy Ritchie’s 2nd”
8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Snatch (135/95)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16
Box Jump (24/20)

BodyFit 317

Warm Up:
3rds
10 Plate Touches (Build)
5 Burpee Walkups
10 Squat Progression
:20 DB Squat Hold
5 High Box Jumps (Build)

WOD: “Deja Vu”
5 Rounds
3 DB Thrusters (60/40)
17 Box Jumps (24/20)
3 DB Thrusters
17 Burpees
3 DB Thrusters
17 Ball Slams

Posted on

April 25, 2019

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
5 Strict No Jump Burpees
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 2 (Build)
*Heavier than 4.19.2019*

WOD: “Death by Burpees”
Minute 1 – 1 Burpee
Minute 2 – 2 Burpees
Minute 3 – 3 Burpees…
*Add one burpee every minute until reps cannot be completed in the minute*
*Compare to 8.29.18*

BodyFit 316

Warm Up:
Chili Warm – 3min
3rds
10 Squat Progression
10 Scap Progression
5 Box Jumps

WOD: “Nobody Cares. Train Harder” – CF Linchpin
3 Rounds for Time
50 Air Squats
50 Situps
25 Pull-ups
10 Box Jumps (30/24)