WOD

April 5, 2019

By pwsadmin | April 4, 2019 | 0 Comments

Warm Up:
3rds
1:00 Ipsilaterl Deadbug
10 BB Good Mornings (Build)
5 High Box Jumps
5 Squat Cleans
5 Deadlift

Strength: Deadlift
Level 1: 3 x 5 (+10lbs)
Level 3: 3 x 3 (Straight)
*Weight from 3.27.2019

Choose Your Own Adventure:

WOD:
500m
40 Box Jumps
30 KBS (AHAP)
20 Burpees
10 Squat Cleans (115/85)
*Compare to 4.7.17*

Flex:
5 Rounds for completion
10 – 8 – 6 – 4 – 2
Depth Pushups with explosive Rebound
8 Dumbbell Goblet Squats (Build)
8 Single Arm KBS (53/35)

April 4, 2019

By pwsadmin | April 3, 2019 | 0 Comments

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Holds (R&L)
5/5 Pillar to Press up
10 DB Side Raises
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)
*Heavier than 3.28.19*

WOD: “Lincoln Hawk”
6 Rounds
Down and Back Single Arm Front Rack KB Carry
10 Single Arm Front Rack KB Step-ups
*Alternate Arms Each Round

BodyFit 309

Warm Up:
30 Cal Row
8min WAMRAP
10 Scap Progression
10 Plate Touches
5/5 Walking Lunges

WOD: Tabata
Pull-ups
Ball Slams
Walking Lunges
Situps
Calories Row
*8 Rounds of each movement before proceeding to the next
**1 Minute Rest Between Movements

April 3, 2019

By pwsadmin | April 2, 2019 | 0 Comments

Warm Up:
Rack/Overhead Prep
PA Clean Warmup x 2
3rds
6 Front Squat (Build to working weight)
3 Clean and Jerk
100m Jog

Partner WOD: “Macho Mans”
4 Rounds
300m Run
10 Rounds Macho Man (135/95)
*Macho Man – 3 Power Cleans, 3 Front Squats, 3 Jerks
**Partners run together and alternate rounds of Macho Man

April 2, 2019

By pwsadmin | April 1, 2019 | 0 Comments

CrossFit

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders / Practice
:30 N2W HS Hold
10 Scap Progression
10/10 MB2T

Strength:
15 Minute Clock Complete the Following:
4 x 8 Pull-ups (Strict)
4 x 8 HSPU (Strict, Nose to Wall)

WOD:
10 Minute Alternating EMOM
Min 1:Max Rep T2B (Unbroken) into Max Rep Double Unders
Min 2: Rest

BodyFit 308

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders / Practice
10 Kips / Kipping Practice
10/10 MB2T
:10 AB Sprint

WOD:
40 – 30 – 20 – 10
Cals Assault Bike
T2B
80 – 60 – 40 – 20
Double Unders (2:1)

April 1, 2019

By pwsadmin | March 31, 2019 | 0 Comments

Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 FS (Build)
:45 Pillar
5 Strict No Jump Burpees
Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 1 (Build)

WOD: “Pork Loin”
10 Minute AMRAP
2, 4, 6, 8…
Burpees
4, 8, 12, 16…
Wallballs (20/14)

March 29, 2019

By pwsadmin | March 28, 2019 | 0 Comments

Warm Up:
10min WAMRAP
10 Kips / Kipping Practice
10 True Pushups
5 Box Jumps (Build)
5/5 KB Clean
5 Bench

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

Choose Your Own Adventure:
WOD:
10 Minute AMRAP
8 T2B
12 Box Jumps (24/20)
8/8 Single Arm DB Clean + Press (50/35)

FLEX:
4 Sets of Each (Any Order)
8 Leg Raises with 3s Negatives
5/5 Double Arm Bottoms-up KB Press
Then
Seated Box Jump: 3 x 3 (Build)

March 28, 2019

By pwsadmin | March 27, 2019 | 0 Comments

CrossFit

Warm Up:
10min WAMRAP
PA Clean Warmup
:15 BB Front Rack Lunge Hold (R&L)
100m Run
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

WOD:
10 – 8 – 6 – 4 – 2
Power Clean (185/135)
100m – 200m – 300m – 400m – 500m
Run

BodyFit 307

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
1rd of Cindy

WOD:
25 Minute AMRAP
400m Run
50 Double Unders
3 Rounds of Cindy
*1 Round of Cindy = 5 Pull-ups, 10 Pushups, 15 Air Squats)

Finisher: 50 MB2Toes

March 27, 2019

By pwsadmin | March 26, 2019 | 0 Comments

Warm Up:
3rds
1:00 Deadbugs
8 BB Good Mornings (Build)
8 Plate Touches
4 Burpee Walkups
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 5RM – go for it!

WOD:
7 Minute Clock
800m Row
40 Ball Slams (25/20)
Max Rep Burpees

March 26, 2019

By pwsadmin | March 25, 2019 | 0 Comments

CrossFit

Warm Up:
Overhead Prep
3rds
PA Snatch Warmup (3-4-5)
10 KBS (Build to working weight)
20 Double Unders / Practice

Strength: Hang Power Snatch
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Obstacle Illusion”
5 Rounds for Time
7 Snatches
14 Russian KBS (AHAP)
21 Double Unders or 200m Run
*Compare to 3.27.18

BodyFit 306

Warm Up:
30 Calorie Row
8min WAMRAP
8/8 ML Press
10 Plate Touches
5/5 Knee Hug Walking Lunge
:20 Nose to Wall HS Hold

WOD:
10 Wall Walk (50/35)
20 Cal Row
15/15 DB Snatch
40 Cal Row
50 DB Walking Lunge
40 Cal Row
15/15 DB Snatch
20 Cal Row
10 Wall Walk

March 25, 2019

By pwsadmin | March 24, 2019 | 0 Comments

A big Thank You to all the Alphaholics who participated in the 2019 Alpha Open. The last 5 weeks have been fun and brought us together even closer in our disdain for unknown workouts each week. Also, Thank You to all who brought a dish this past Friday to our Open ending celebration, there was a lot of great food and even better company. You all rock!

Warm Up:
Squat Prep
3rds
5/5 Pillar with arm reach
5 :02 Pause Goblet Squat (Build)
5 Squat Clean + 1 FS (Build to heavy)

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 2 (Build)

Partner WOD:
10 Rounds for Time
10 Sandbag to Shoulder
Max Cals Assault Bike
*Alternate Rounds, Both Work Simultaneously*