WOD

February 18, 2020

By pwsadmin | February 17, 2020 | 0 Comments

CrossFit

Warm Up:
Shoulder Prep
3rds (10:00 cap)
10m DB Bear Crawl
10 Banded Face Pulls
5/5 Single Arm Turkish Sit up

Strength:
15min Clock
5 x 4 – DB Bench
5 X 4 – Bent Over Row

Partner WOD:
Race to 100/70cals
Buy-In – 7 Burpees, remainder of min max cal AB
*Partners rotate every min, 1 work 1 rest, race to 100 cals*

QuickFit

Warm Up:
2rds
10m Bear Crawl
10 Plank Scapular Push Ups
10/10 Banded Deadbug

Partner WOD:
150 Cals AB
75 Burprees
*1 work, 1 rest – work can be split however*

Barbell
Low Dumbbell Crossover 5×10 (Light)
Flat Bench Plate Press 5×12 (Straight)
Superset x5
A) 15 Lying DB Hamstring Curl
B) MR Bench Dips
Underhand Barbell Front Raise 5×10 (Build)
Weighted Hanging Knee Raise 4×25
Hammer Curl Cashout, one weight 50/50 AFSAP

February 17, 2020

By pwsadmin | February 16, 2020 | 0 Comments

QuickFit

Warm Up:
2rds
10/10 Tall Plank Lateral Crawl
10 Burpee to AKBS
10 3sec Pause Jump Squats

WOD:
15-12-9-12-15
Devil Press (35/20)
Box Jump Over

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m/Arm Single Arm KB Front Rack Carry
10 3sec Pause Jump Squats
5 Tempo 3311 Front Squat (build)

Strength: Front Squat
3 x 3 (Build) *Heavier than 2.10.20*

WOD:  
15-12-9-12-15
KBS – American (72/53)
Box Jump Over
*KB is meant to be HEAVY*

February 14, 2020

By pwsadmin | February 13, 2020 | 0 Comments

QuickFit

Warm Up:
Warm Up Your Chipper Movements

WOD:
Buy In: 25 Cals AB
Pick 1 of the CrossFit Chippers to complete on your own
Cash Out: 25 Cals AB

CrossFit:

Warm Up:
Coach Led Mobility
Each Partner Warms Up Their Chipper Movements

Choose Your Own Adventure:

Valentine’s Day Partner WOD:
Buy In: 50/35 Cals AB while partner holds plank
Partner 1:
50 Box Jumps (24/20)
50 KBS – American (AHAP)
50 Situps
50 Deadlifts (155/115)
50 Burpees
Partner 2:
50 Pullups
50 OH Lunges (45/25)
50 HRPU
50 Wall Balls (20/14)
50 Double Unders (Lateral Hops)
Cash Out: 50/35 Cals AB while partner holds plank

*For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed – once a partner starts a movement they must perform all 50 repetitions.*

Valentine’s Day Flex:
3 Rounds
10/10 Alternating Pushups with Clap
20/20 Back-to-Back Russian Twist Medball passes (10R+10L each)
1/1, 2/2, 3/3… 8/8 Alternating Barbell Buddy Curls

February 13, 2020

By pwsadmin | February 12, 2020 | 0 Comments

CrossFit

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
1 Clean Complex

Strength: Floor Press
4 x 6 (Straight) *Weight from 2.7.20*

WOD:
1,2,3…8…3,2,1
Clean and Jerk (135/95)
Box Step Over

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Crab Walk
5/5 Slow Negative StepUps
10 DB High Pull

WOD:
14min AMRAP
7/7 DB Snatch (40/25)
7 DB Box Step Over

Barbell
Close Grip BB Upright Row Pyramid (5)
Barbell Step Ups – Build to Heavy 5/5
Lying Incline Dumbbell Rows – 5×10
Incline Tate Press – 5×10 (Straight)
Superset x 5
A) Weighted Calf Raises 15/15 (on step)
B) Lying Hip Raise 15

February 12, 2020

By pwsadmin | February 11, 2020 | 0 Comments

QuickFit

Warm Up:
2rds (5:00 cap)
10 m Lateral Quadruped Crawl
10 RKBS (build to working weight)
:10/arm SA DB Plank Iso Row Hold

WOD:
10 Burpees
——-
10 Burpees
25 Renegade Rows
——-
10 Burpees
25 Renegade Rows
50 Lunges
——-
10 Burpees
25 Renegade Rows
50 Lunges
100 KBS – Russian (AHAP)

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10m Lateral Quadruped Crawl
5/5 Single Leg DB/KB RDL
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4 x 6 (Straight) *Weight from 1.31.20*

WOD:  Tester
2000m Row
*Compare to 2.11.19*

February 11, 2020

By pwsadmin | February 10, 2020 | 0 Comments

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10m Inch Worm to Tuck Jump
5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB)
:3 -:5 Pull-up Iso Hold at top

Strength:
15min clock
4 x 8/8 Landmine Press
4 x 6 St. Pull-ups

WOD:
18min AMRAP
15 Box Jump
12 Push Press (115/85)
9 T2B
*Compare to 2.20.18*

QuickFit

Warm Up:
2rds (5:00 cap)
10m Inch Worm to Tuck Jump
:5-:10 L-Hang / Knee Hang Iso Hold
5/5 Tempo 3112 1/2 Kneel DB Press

WOD:
15min AMRAP
15 Box Jumps (20/14)
12 DB Push Press (50/35)
9 T2B

Barbell
Decline Dumbbell Bench Press Pyramid (5)
Seated Barbell Press – 5×8 (Straight)
Tricep Kickbacks – 5×10/10 (Slow)
Superset x 5
A) Standing Arnold Press 10
B) Landmine Rear Delt Raise 10/10
Buddy Curl Cashout 12 to 1

February 10, 2020

By pwsadmin | February 9, 2020 | 0 Comments

QuickFit

Warm Up:
Warm Up DU’s before Whiteboard
2rds (5:00 cap)
10 m Inch Worm to Push Up
5/5 WB Curtsy Squat
5 Tempo 3311 WB Squat

WOD:
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams
20 HRPU
30 Situps
40 Wall Balls
50 Double Unders

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m Duck Walk
5/5 Goblet Curtsy Squat
5 Tempo 3311 Front Squat (build)
DU practice in between Front Squat Sets

Strength: Front Squat
4 x 4 (Build) *Heavier than 1.27.20*

WOD:  
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams

February 7, 2020

By pwsadmin | February 6, 2020 | 0 Comments

QuickFit

Warm Up:
2 rds (5:00 cap)
10m Quadruped Crawl
5 Burpee to AKBS
10 Ring Face Pulls

WOD:
500m Row
50 KBS – American
300m Row
30 Burpees
100m Row
10 Devil Press

CrossFit:

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
5 Floor Press (Build)

Strength: Floor Press
4 x 6 (Build) *Heavier than 1.24.20*

Choose Your Own Adventure

Partner WOD
100 Cals AB
80 Cals Rower
60 Burpees
40 Cals Rower
20 Cals AB
*Partners Rotate every min Chipper style

Flex:
3 Rounds 7/7 DB Rows (Straight + Heavy w/ good form)
10 Barbell Reverse Curls
*Cash in or out with 100 empty bar bench press (in as few sets as possible)

February 6, 2020

By pwsadmin | February 5, 2020 | 0 Comments

CrossFit

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10/10 Miniband Tall Plank Lateral Crawl
10 Prone PVC Lift Offs
:10-:20 Isometric Ring Hold at top

Strength:
10min EMOM
Min 1: 6 St. Pullups
Min 2: 8 St. Dips

WOD: “Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
*Work can be split any way, BUT Rxd is unpartioned*

QuickFit

Warm Up:
2 rds (5:00 cap)
10/10 Miniband Tall Plank Lateral Crawl
10 Pull Up Progression
10 m Duck Walk

WOD: “Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
*Work can be split any way, BUT Rxd is unpartioned*
**20min Cap**

Barbell
DB Pullovers – 5×8 (Build)
Behind the Back BB Shrugs – 5×10 (Straight)
Crossbody Hammer Curls – 8/8 Rack Run Up (4)
Underhand BB Front Raise – 5×8 (Straight)
Standing Dumbbell Y Raise – 4×10
Accumulate 125 Lying Leg Raise

February 5, 2020

By pwsadmin | February 4, 2020 | 0 Comments

QuickFit

Warm Up:
2rds (5:00 cap)
10 DU or DU practice
:30 Goblet Wall Sit
5 DB C&J (Build to working weight)

WOD:
12min AMRAP
6/6 DB C&J
6/6 DB Reverse Lunge
24 Double Unders (3:1)

CrossFit:

Warm Up:
OH Shoulder Prep
3rds (10:00 cap)
2 Wall Walks
:30-:60 Goblet Wall Sit
5 Push Press (Build)

Strength: Push Press
5 x 4 @ 100% *1.8.20*

WOD:
8min AMRAP
5/5 Single Arm DB Push Press (60/40)
5/5 DB Reverse Lunges
10/10 Lat. Hops
*DB is meant to be heavy – goal is NOT 8-10rds w/ light DB*