WOD

February 4, 2020

By pwsadmin | February 3, 2020 | 0 Comments

CrossFit

Warm Up:
OH Shoulder Prep
3 rds (10:00 cap)
5 Vertical Jumps (as high as possible)
10 T2B Progression
1 From Floor Snatch Complex (Build)

Strength: Power Snatch
4 x 5 (Build) *Must be T&G*

WOD:
18min EMOM
Min 1: 2 Hang Snatch + 2 Pw Snatch (Build)
Min 2: 4 High Box Jumps (30/24)
Min 3: 4 or 6 or 8 Unbroken T2B*
*Select the number of T2B reps and stick with that for entire EMOM*

QuickFit

Warm Up:
2 rds (5:00 cap)
5 Vertical Jumps (as high as possible)
10 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
Every 3min x 5
10 T2B
15 Box Jumps
20 DB Snatch (50/35)

Barbell
Kneeling Landmine Chest Press – 5×8-10 (Pyramid)
Superset x 5
A) 10 Incline DB Fly
B) 10 Elevated Pushups
Wide Grip Upright BB Row – 5×10 (Straight)
Off the Floor DB Skullcrushers – 5×8
Accumulate 100 Seated Knee Tucks

February 3, 2020

By pwsadmin | February 2, 2020 | 0 Comments

QuickFit

Warm Up:
2rds (5:00 cap)
3 Tempo (3311)
Goblet squat (WB or DB)
5 Burpee Broad Jump*
5 DB Hang Clean (Build to working weight)

WOD:
15min Clock
10-1 DB Hang Clean
20-2 Wall Ball
Remaining time: MR Burpee Over DB

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10 DU or DU practice
5 Burpee Broad Jump*
1 From Floor Clean Complex (Build)

Strength: Zercher Squat
5 x 5 (Build)

WOD: “I love counting!”  
15min AMRAP
1,2,3…
Squat Clean (135/95)
Burpee
5,10,15…
Double Unders (2:1)

January 31, 2020

By pwsadmin | January 30, 2020 | 0 Comments

QuickFit

Warm Up:
2rds (5:00 cap)
2 Wall Walks
5/5 Jumping Lunges
10 Pull up/T2B Progression

WOD:
15min Chipper:
250m Row
25 Pullups
250m Row
25 HRPU 250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
25 HSPU
*Remaining time in WOD max meter row*
**Score is reps completed or meters rowed at finish**

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Band Pull Through
10 Pull up/T2B Progression
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4 x 6 (Build)
*Heavier than 1.22.20*

Choose Your Own Adventure:

WOD:  
250m Row
25 Pullups
250m Row
25 HRPU
250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
*Chipper Style*

Flex:
4 Rounds
8 Bent Over DB Rows (Build)
16 Leg Raises
32 Banded Bicep Curls

January 30, 2020

By pwsadmin | January 29, 2020 | 0 Comments

CrossFit

Warm Up:
Low back/hip/glute activation prep
3 rds (10:00 cap)
10 Goblet Squats
10 Tuck Jumps
10 AKBS (build)

WOD: “Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)
*12.31.18*

QuickFit

Warm Up:
2 rds (5:00 cap)
10 Goblet Squats
10 Tuck Jumps
10 AKBS (build)

WOD: “Reverse Morrison”
10-20-30-40-50
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)
*20min Cap*

Barbell
Strict Pull Ups 4xMR
Alternating DB Curls 4×6/6 (Build)
Superset 4x:
a) 8/8 DB Row (Straight)
b) 8/8 BW Bulgarian Split Squat
Barbell Drag Curls – 4×10
Straight Bent Over DB Flys – 4×10 (Straight)
Medball Toss Russian Twist – 4×8/8

January 29, 2020

By pwsadmin | January 28, 2020 | 0 Comments

QuickFit

Warm Up:
2rds (5:00 cap)
2 Wall Walks
10 AKBS
5 DB Push Press (Build)

WOD:
Tabata: 8 Intervals Each (0:20 on, 0:10 off)
DB Push Press
Cals AB
Situps
Ball Slams

CrossFit:

Warm Up:
OH Shoulder Prep
3rds (10:00 cap)
2 Wall Walks
10 AKBS
5 Push Press (Build)

Strength: Push Press
4 x 5 @ 90% of 1.8.20

Partner WOD:  
Tabata (0:20 on, 0:10 off)
Partner 1: Calories AB
Partner 2: Ball Slams
*Partners work simultaneously, alternate movements, 8 intervals of each movement each*

January 28, 2020

By pwsadmin | January 27, 2020 | 0 Comments

CrossFit

Warm Up:
Shoulder Prep
3rds (10:00 cap)
5 Glute Bridge DB Bench Press (Build)
10 No Press Burpees
5 Bent Over Barbell Row (Build)

Strength:
15min clock
4 x 6 DB Bench (Build)
4 x 6 Bent Over Row (Build)

WOD:
12min AMRAP
4 Burpees
8 Calorie Row
*Add 4 reps to each movement each round*

QuickFit

Warm Up:
2rds (5:00 cap)
5 Russian Baby Makers
10 No Press Burpees
10 Ring Row

WOD:
12min AMRAP
4 Burpees
8 Calorie Row
*Add 4 reps to each movement each round*

Barbell
Close Grip Bench 3×5 (Build) then drop set 1×10
Seated DB Shoulder Press – 3×5 Heavy
Seated DB Shoulder Press – 3×8 Light
Superset 5x
a) 10 Underhand Barbell Row
b) 10 Plate Extension (palms flat on plate)
Bradford Press – 4×8 O/B
**During the hour, Accumulate 5:00 Plank

January 27, 2020

By pwsadmin | January 26, 2020 | 0 Comments

QuickFit

Warm Up:
2rds (5:00 cap)
10 DU or DU practice
10 Frog Pumps
1 DB PA Clean Complex (Build)

WOD:
14min AMRAP
7 DB Cleans
7 DB Squats
7 DB Thrusters
21 Double Unders (3:1)

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10 DU or DU practice
10 Banded Front Rack Squats
1 PA Clean Complex (Build)

Strength: Front Squat
5RM – Go Get a PR!

WOD:  “Cluster What?!”
10-8-6-4-2
Cluster (115/85)
*25 Double Unders (3/1) between sets*

January 24, 2020

By pwsadmin | January 23, 2020 | 0 Comments

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

January 23, 2020

By pwsadmin | January 22, 2020 | 0 Comments

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10 DB Goblet Squat Jumps
10 Standing Hollow Lat Pull Down
5/5 DB Snatch (Build to working weight)
5/5 1/2 Kneel Landmine Press (build)

Strength:
15min Clock
4 x 8/8 Landmine Press
4 x 6 Strict Pullups (scale to Toe Assist)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

QuickFit

Warm Up:
2 rds (5:00 cap)
10 DB Goblet Squat Jumps
5 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

Barbell
Rack Pulls Build to Heavy 5
Landmine Row 5×10 (Build) then 1MR 80% drop
Superset 5x
a) 10 Plate Raises (45/25)
b) 15 PVC Banded Lat Pulldowns
Rack Run DB Curls 4xMR (3 weights)
Accumulate 100 Elbow to Knee Crunches

January 22, 2020

By pwsadmin | January 21, 2020 | 0 Comments

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Row (Mod. pace)
5 Burpee Tuck Jumps
10/10 Shoulder Taps

WOD:
16min AMRAP
4,8,12…
Burpees
Box Jumps
Cal Row

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Tuck Jumps
10 Band Pull Through
8/8 Single Leg RDL (to object touch or weighted)
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4×6 (Build)

WOD:  
Buy In: 1200/1000m Row
12-8-4
Deadlift (245/165)
Box Jumps