WOD

February 8, 2019

By pwsadmin | February 7, 2019 | 0 Comments

Warm Up:
3rds
1:00 Deadbug
8 Kang Squats
6 Athletic Burpees
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10 lbs)
Level 2: 7 RM – Go for it!

Choose Your Own Adventure:
WOD:
15 Cleans (155/115)
30 Burpee Over Bar
60 Wallballs
*Compare to 2.9.2018*

Flex:
Superset 4x
10 Barbell Curls
10/10 Dumbell Snatch
Then
3 x 10 Med Ball Throw Sit-ups

February 7, 2019

By pwsadmin | February 6, 2019 | 0 Comments

CrossFit

Warm Up:
Hip Mobility
2rds
200m Row
5/5 Knee Hug Lunge Step
:30 Side Pillar (R&L)

Strength: Weighted Step Up
All Levels: 3 x 4/4

WOD: “Row. Row. Row your boat”
Row 1000m
Rest 4min
Row 750m
Rest 3min
Row 500m
Rest 2min
Row 250m

BodyFit 293

Warm Up:
2min Row – Easy pace

Skill: Row Review

WOD:
Teams of 3
Row 10,000m
*Rotate every 250m*
**40min Cap**
***If team of 2, 25min AMRAP of 250m Row***

February 6, 2019

By pwsadmin | February 5, 2019 | 0 Comments

Warm Up:
PA Snatch Warmup
10 Kips / Kipping Practice
Then
2 x 5 EB Snatch Pullunders
Then
3 position Squat Snatch (Build)

Strength: Squat Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD:
Partner WOD
15 Minute AMRAP
20 Cal AB
20 Squat Snatch (95/65)
20 T2B
*Work Split Evenly*

February 5, 2019

By pwsadmin | February 4, 2019 | 0 Comments

CrossFit

Warm Up:
10min WAMRAP
25 Double Unders / Practice
10/10 Banded Rotations
8/8 Bottoms Up KB Press
10-8-6 – Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 4 (Straight)
*Same as 1.16.19*

WOD:
12 Minute EMOM
Even: 5/5 Rotational Ball Slams, Max Rep DU/SU
Odd: Rest
Score is number of DU/SU
*Compare to 2.7.2018*

BodyFit 292

Warm Up:
10min WAMRAP
25 Double Unders /Practice
10 Plate Touches (Build)
8/8 Single Arm Press (Build)
6/6 Getup Situp

WOD:
4 Rounds
Min 1: Russian KBS (53/35)
Min 2: DB Press (40/25)
Min 3: DU
Min 4: Situps
Min 5: Ball Slams
Min 6: Rest

February 4, 2019

By pwsadmin | February 3, 2019 | 0 Comments

Mobility Monday: Thoracic Rotation

Warm up:
Squat Prep
3rds
10 Scap Progression
5/5 Knee Hug Lunge Step
5/5 Pillar to Press
10-8-6 Thruster (Build)

Strength: Bulgarian Split Squats
All Levels: 5 x 5/5

WOD: “On the Seventh Day”
7 Rounds for Time
7 Thrusters (95/65)
7 Pullups
100m Run

February 1, 2019

By pwsadmin | January 31, 2019 | 0 Comments

Warm Up:
Before WB – 2min Row – Easy Pace
2rds
PA Clean Warmup (Build)
:10 Superfriend + 4 FS
Then
EB Pullunders
Then
3 position Squat Clean (Build)

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

Choose Your Own Adventure:

WOD:
3 Rounds:
500m Row
10 Clean and Jerk (135/95)
*Compare to 2.2.2018*

Flex:
4 Rounds:
8 seated DB Press (Build)
8 Front Rack DB Squats (Straight)
Then
1min max effort pushups

January 31, 2019

By pwsadmin | January 30, 2019 | 0 Comments

CrossFit:

Warm up:
10min WAMRAP
5/5 Reverse Lunge to High Knee
10 KBS – American – Build
:45 Plank / 5/5 Plank with pullunder
5 Box Jumps

Strength: Weighted Step Up
All Levels: 3 x 5/5
*Heavier than 1.25.19*

Partner WOD: “Danny and Arnold”
20 Minute AMRAP:
12 Push Press (95/65)
8 Devil’s Press
12 Box Jumps
*Alternate movements*

BodyFit: 291

Warm up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row / 75 Cal AB
100 DUs
50 Cal AB / 1000m Row
100 DUs
1500m Row / 75 Cal AB
*Compare to 5.1.2018, BodyFit 217

January 30, 2019

By pwsadmin | January 29, 2019 | 0 Comments

Warm up:
3 x 1:00 / 1:00 Deadbugs
3rds
6 Strict Pullups
8 BB Good Mornings
10 KBS – (Build to working weight)
5 Deadlifts

Strength: Deadlift
Level 1: 3 x 5 (+ 5 lbs)
Level 2: 4 x 6 (Build)

WOD: “Back in the USSR”
5 Rounds – 1min on/off
30 Russian KBS (AHAP)

January 29, 2019

By pwsadmin | January 28, 2019 | 0 Comments

CrossFit:

Warm up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
8 True Pushups
:10 AB Sprint

Strength: DB Bench Press
All Levels: 4 x 8 (Build)
*Same as 1.11.19*

WOD: “Oh Pat”
21 – 15 – 9
Cals AB
T2B
HRPU
*Courtesy CF Linchpin*

BodyFit: 290

Warm up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
8 True Pushups
:10 AB Sprint

WOD:
10 Minute AMRAP:
10 T2B
10 HRPU
10 Cals AB
*Rest 5 Minutes then repeat
**Pick up where you left off

Optional Finisher:
3rds
10/10 Getup Situps
10 Evil Wheels

January 28, 2019

By pwsadmin | January 27, 2019 | 0 Comments

Warm up:
Squat Prep
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Vert Flex/Ext
8/8 ML Stretch
:45 Plank

Strength: Weighted Lunges
All Levels: 4 x 6/6

WOD: “Ice Queen”
12 Minute AMRAP:
4, 8, 12…
DB Squat (50/35)
DB Snatch (1, 2, 3, 4)
20 Double Unders (Lateral Hop)