WOD

July 4, 2019

By pwsadmin | July 3, 2019 | 0 Comments

There will only be one class today at 9AM

WOD: “1776”
Kettlebell Swings (53/35)
Box Jumps (24/20)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14)
Ball Slams (30/20)
Dumbbell Push Press (45/35)
*As a team of 3, complete 1776 total reps.
**All members must work on the same movement at the same time
***Cannot do more than 200 per movement

July 3, 2019

By pwsadmin | July 2, 2019 | 0 Comments

Don’t forget tomorrow morning 9am Team WOD – then go enjoy your holiday!

Warm Up:
10min WAMRAP
:20 N2W HS Hold
8/8 Single Arm Press
10 Shoot Thrus
10 KBS (Build to working weight)

Strength: Landmine Press
10 – 8 – 6 – 4
*Add weight each set

Partner WOD:
20 Minute AMRAP
2 HSPU
4 Burpees
8 Russian KBS (AHAP)
*Alternate rounds

July 2, 2019

By pwsadmin | July 1, 2019 | 0 Comments

CrossFit

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:15 Table Top Stretch
10 Ring Rows (Underhand)
5/5 Reverse Lunge to High Knee

Strength:
15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Rows (underhand)

WOD: “Dealer’s Choice”
Buy-in: 500m Row or 100 DU (3:1)
30 – 20 – 10
DB Cleans (50/35)
5/5 – 10/10 – 15/15
DB Step Ups
Cash-Out: 100 DU (3:1) or 500m Row
*Cash out must be the opposite of the buy-in

BodyFit 331

Warm Up:
Ankle Circuit
10min WAMRAP
20 Double Unders / Practice
10 KB High Pull
:30 Side Pillar (R&L)
5/5 Reverse Lunge to High Knee

WOD:
Buy-in: 100 DU (3:1)
40 – 30 – 20 – 10
Cal Row
DB Clean
DB Step Ups
Cash-out: 100 DU (3:1)

Optional Finisher:
Accumulate 50 Evil Wheels

July 1, 2019

By pwsadmin | June 30, 2019 | 0 Comments

Happy 4th week! This coming Thursday July 4th we will have 1 class a Team WOD at 9am. Class will not be capped but please sign up in Pike 13. Our Friday schedule will be adjusted please stay tuned for details over the next few days.

Warm Up:
Overhead / Shoulder Prep
3rds
5 Tempo Goblet Squat (:03 down :03 hold)
10 Kips / Kipping Practice
5 OHS (Build)
100 Jog

Strength: Overhead Squat
All Levels: 5 x 5 (Build)

WOD: “Challenger”
5 Rounds
10 Front Squats (135/95)
10 Pull-ups
*Run 150m every 2 minutes

June 28, 2019

By pwsadmin | June 27, 2019 | 0 Comments

Warm Up:
PA Clean Warmup x 2
Kipping Practice x 2
Tempo Goblet Squat – Heavy – (:03 down :03 hold)
—————
EB Pullunders
—————-
3 position Squat Clean (Build)

Strength: Squat Cleans
Level 1: Technique
Level 2: Work to Heavy 2

Choose Your Own Adventure:

WOD:
For Time
21-15-9
Power Cleans (115/85)
T2B

Flex Sesh:
4rds for completion
8 DB Pullovers (AHAP)
MR Hex Press
Then
Accumulate 50 Strict Leg/Knee Raises

June 27, 2019

By pwsadmin | June 26, 2019 | 0 Comments

CrossFit and BodyFit 332:

Warm Up:
Heat Yo Meat
WOD Setup

Hero WOD:
“Whitten”
5rds
22 KBS – American
22 Box Jumps (24/20)
400m Run /500m Row
22 Burpees
22 Wall Balls (20/14)
*40min cap
**Compare to 6.27.18

June 26, 2019

By pwsadmin | June 25, 2019 | 0 Comments

Warm Up:
400m Row – Easy
3 x 1:10 Deadbugs
3rds
8 BB Good Mornings (Build)
8 Australian Pullups
4 High Box Jumps
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+5)
Level 2: 1 rep every :30 for 12min
*Heavier than 6.12*

Partner WOD: “Sugar and Spice”
100m-200m-300m-400m-300m-200m-100m Rows
*Each partner must row each distance*
**15min cap**

June 25, 2019

By pwsadmin | June 24, 2019 | 0 Comments

CrossFit:

Warm Up:
Ankle Circuit
4min Double Under Practice
Split Jerk Footwork
3rds
:45 Plank
10 Ring Rows
5 – :02 Pause Jerks (Build)

Strength: Jerks
All Levels – 10min EMOM – 1 rep build to heaviest

WOD: “That Itch”
3rds
20 S2OH (95-135-155)
10/10 Renegade Row
40 Double Unders (3:1)

BodyFit: 331

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:10 Table Top Stretch
10 Pushups
10 Scap Progression

WOD:
22min AMRAP
5 Pullups
5 Dips
10 Double Unders (3:1)
200m Run
*Add 5 reps of pullups and dips and 10 DU each round. Always run 200m*

June 24, 2019

By pwsadmin | June 23, 2019 | 0 Comments

Warm Up:
Shoulder Prep/Overhead Mobility
3rds
10 Goblet Squat (Build)
5 Strict No Jump Burpees
10 EB OH Squat

Strength: Overhead Squat
All Levels – 5 x 6 (Build)

WOD: Courtesy of Deuce Gym
“Venice Beach”
1 mile Run
50 Back Squat (135/95)
30 Burpee To Plate
*Compare to 4.30.18*

June 21, 2019

By pwsadmin | June 20, 2019 | 0 Comments

Warm Up:
2rds
PA Clean Warm Up (Build)
100m Jog
Then
EB Pullunders
Then
3 x Position Squat Clean (Build)

Strength: Squat Clean
Level 1: Technique
Level 2: Heavy 3

Choose Your Own Adventure:

WOD:
12min AMRAP
100m Run
1,2,3…. Bear Complex (95/65)
*Compare to 6.14.18*

Flex Sesh:
4rds
10 DB Shrugs (AHAP)
20 Straight Arm Pushdowns
10/10 Hammer Curls