WOD

December 10, 2018

By pwsadmin | December 9, 2018 | 0 Comments

Warm Up:
Squat Prep
3rds
6 Strict Pullups
8 :03 Pause Goblet Squats
4 Broad Jumps
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 1 – Build)
*NOT a test, no misses*

WOD: “Jingle Bells”
25-20-15-10-5
Goblet Squat
5-4-3-2-1
DB KB Carry
*Options – Suitcase, Waiter Walk, Front Rack*

December 7, 2018

By pwsadmin | December 6, 2018 | 0 Comments

Warmup:
10min WAMRAP
:20 N2Wall HS Hold
5/5 Reverse Lunge to High Knee
8/8 ML Press
5 Athletic Burpees

Strength: 15min Clock
4×6 HSPU
4×6/6 Weighted Step up

WOD:
Choose your own Adventure

A) 8 min AMRAP
8 DB Front Rack Lunge
8 DB Burpee
8 DB Snatch (Alternate R/L Rounds)

B) Flex
3 Rounds
4×8 Bicep Curl to Arnold Press
Max Rep Split Squat

December 6, 2018

By pwsadmin | December 5, 2018 | 0 Comments

CrossFit:

Warmup:
5min Double Under Practice
3rds
1:00 Deadbug
15 Banded Good Mornings
6 Strict Pullups
5 Box Jumps
6-8 Deadlift (Build to working weight)

WOD:
“John Tipping II”
4 Rounds
15 Deadlift (225/155)
15 Box Jumps
50 DU (3:1)

*Remaining time in class work on something you suck at (Spoiler alert we all suck at something)*

BodyFit 0277

Warm Up:
8min WAMRAP
10 Scap Progression
10 KBS (Build to working weight)
10 Air Squats — Wall Balls
5 Strict No Jump Burpee

WOD:
50 Burpees
50 Wallballs
50 KBS (Russian)
50 Pullups
50 Calories Bike/Row
*Repeat of BodyFit 039*

Cashout: Trunk Work
On a 10min clock
10/10 Getup Situp
10 Evil Wheels

December 5, 2018

By pwsadmin | December 4, 2018 | 0 Comments

Warmup:
Row 500m – Easy – Before WB
8min WAMRAP
5/5 Pillar w/ arm reach
8/8 Bottoms Up KB Press
8 Front Squat (Build)
8 EB Thrusters

Strength: Strict Press
Level 1: 3×5 (Add #)
Level 2: 1 every :30 sec x 5min

WOD:
5 Rounds (15 Min Cap)
20 Calories Row/Bike
10 Thrusters (95/65)
*Compare to 12/7/2017*

 

December 4, 2019

By pwsadmin | December 3, 2018 | 0 Comments

CrossFit

Warmup:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
10 Pushups
Then
3 x 3 position Power Snatch

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

WOD:
“Holy Minute, Batman”
5 Rounds
5 Snatch (75-80%)
10 Pushups
15 KBS (Russian AHAP)
Rest :60 seconds

BodyFit 276

Warm Up:
3rds
20 Double Unders / Practice
8/8 ML Press
10 KBS – American (Build)
:40 Plank with press (:10 intervals)

WOD:
7 min AMRAP
10/7 Assault Bike
10 DB Snatch (Alternate rounds)
20 DU (3:1)
Rest 4min
5min AMRAP
5,10,15….
Pushup
KBS – Russian (AHAP)
Rest 4min
7min AMRAP
15 Situps
15,30,45…
Double Unders (3:1)

 

December 3, 2018

By pwsadmin | December 2, 2018 | 0 Comments

Warmup:
Squat Prep
3rds
2/2 Knee Lunge Step Vert Flex Ext
10 KB High Pull (AHAP)
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3×5 (+5)
Level 2: Cluster
3 x 1 x 3 / :15, :30, :45

WOD:
“Santa’s Sacks”
10min AMRAP
10 DB Hang Cleans (50/35)
10/10 Split Squat (BW)
10 Ball Slams

November 30, 2018

By pwsadmin | November 29, 2018 | 0 Comments

Warmup:
3 x Deadbugs 1:00 on/off
3rds
10 Banded Straight Arm Pushdowns
10 BB Good Mornings
10 KB Snatch Warmup
5 Deadlifts (Build)

Strength:Deadlift
Level 1 – 1×5 (+10)
Level 2- 8 min AMRAP
1 every :60
*Same weight as 11-21-18*

WOD:
Choose your adventure

A) 4 Rounds
25 Calories Assault Bike
10/10 KB Snatch (53/35)

B) Flex
4 Rounds
8 DB Pullovers
8/8 Single Arm Row
THEN: Buddy Curls

November 29, 2018

By pwsadmin | November 28, 2018 | 0 Comments

CrossFit:

Warmup:
3rds
10 Scap Progression
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump  Burpees
10 EB Thrusters

Strength: 15min clock
4×6 Strict Pullup
4×6/6 Weighted Lunges

WOD:
“Styx and Stones”
40 Calorie Row
30 Thrusters (95/65)
20 B.O.B
10 C2B
20 B.O.B
30 Thrusters
40 Calorie Row

BodyFit 275:

Warm Up:
3rds
25 Double Unders / Practice
10 KBS (Build to working weight)
10 Straight Leg Lifts
15 Air Squat

WOD:
0-10:00 minutes
21-15-9
Calories Assault Bike
KBS – American (53/35)

10:00-20:00
21-15-9
Calorie Row
Ball Slams

20:00-30:00
42-30-18
Double Unders
Wall Ball

November 28, 2018

By pwsadmin | November 27, 2018 | 0 Comments

Warmup:
Shoulder DROM
3rds
10/10 Strict Bottoms Up KB Press
10 Kips / Kipping Practice
4 Broad Jumps
6 Pause Push Press (Build)
*:02 pause at bottom of dip*

Strength: Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Build)

WOD:
“Clothesline”
Courtesy of CFNE
12 min AMRAP
2,4,6…
Push Press (115/85)
T2B
Box Jump

 

November 27, 2018

By pwsadmin | November 26, 2018 | 0 Comments

CrossFit:

Warmup:
3rds
PA Clean Warmup (Build)
20 Double Unders / Practice
Wrist/Rack Mobility
Then
3 Position Power Clean (Build)

Strength: Power Clean
All Levels-  Heavy 3
*15min running clock*

WOD:
10 min EMOM
3 Power cleans @ 80%
20 Double Unders /Lateral Hops

BodyFit 274 (Repeat BodyFit 059)

Warm Up:
Ankle Circuit
5min Double Under Practice
3rds
:15 N2W HS Hold
5 Burpee Walkups
10 KBS (Build to working weight)

WOD:
7 min
50 Double Unders (3:1)
25 Walking Lunges
3 Wall Walks

4 min Rest

21-15-9
KBS – Russian (AHAP)
Burpee

4 min Rest

100 Calorie Row