WOD

January 25, 2019

By pwsadmin | January 24, 2019 | 0 Comments

Don’t forget Happy Hour tonight Zone 28 aka Harmarville Lanes. Festivities begin when you get there or about 7pm. Family, friends, sig O’s all welcome. Hope to see you all there!

Warm Up:
Dynamic Warmup
3rds
5/5 Reverse Lunge to High Knee *Elevated if necessary*
10/10 Single arm KBS – Build
:40 Plank with pushup

Strength: Weighted Step Up
All Levels: 3 x 6/6
*Heavier than 1.17.19*

Choose Your Own Adventure:

WOD:
15/10 Cals AB
15/15 Single Arm KBS
15/10 Cals AB
15 MB Clean to WB
15/10 Cals AB
15/15 KB Lunges
15/10 Cals AB
15 Burpees

Flex:
4rds
8 Pendley Rows
10 Rear Delt Flys
12 Hammer Curls

January 24, 2019

By pwsadmin | January 23, 2019 | 0 Comments

Don’t foget tomorrow is our first Happy Hour of the year at Zone 28 aka Harmarville Lanes. Family, friends, sig O’s are welcome. Hope to see you all there!

CrossFit:

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Wall Drill
5 :02 Pause Push Press (Build)
10-8-6 Hang Power Cleans

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Heavier than 1.16.19*

Skill: Row Review

Partner WOD: “CatDog”
500m – 400m – 300m – 200m – 100m
Row
15-12-9-6-3
Hang Power Clean (135/95)
*Follow the leader style*

BodyFit: 289

Warm Up:
Dynamic Warmup
10min WAMRAP
20 Double Unders / Practice
15 Squat Progression (Air Squat – MB Thruster – Wall Ball)
10 KBS – Build to working weight
10 DB Press – Build to working weight

WOD:
20min AMRAP
20 Wall Balls (20/14)
20 Ball Slams
20 Situps
20 DB Press – (40/25)
20 KBS – Russian (AHAP)
*Every 2min 15 Double Unders / Lateral Hops*

January 23, 2019

By pwsadmin | January 22, 2019 | 0 Comments

Warm Up:
3rds
PA Snatch Warmup (3-4-5)
6 Strict No Jump Burpees
6 Box Jumps (30/24)
———————————–
3 x 5 EB Pullunders

Strength: Hang Squat Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“18.0”
21-15-9
DB Snatch (50/35)
Burpee Over DB
*Compare to 1.23.18*

January 22, 2019

By pwsadmin | January 21, 2019 | 0 Comments

CrossFit:

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
10 True Pushups
20 Double Unders / Practice

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

WOD: “Double Duece”
3rds
15 Pullups
30 Double Unders (3:1)
Right into
3rds
15 T2B
15 Box Jumps


BodyFit: 288

Warm Up:
5min Double Under Practice
Then
8min WAMRAP
10 Kips / Kipping Practice
10/10 MB2T
5 Broad Jumps

Skill: Rowing Technique

WOD:
4min work – 1min Rest
500m Row
Max Rep Pullups
500m Row
Max Rep Box Jumps
500m Row
Max Rep T2B
500m Row
Max Rep Double Unders
*Score is total reps of each movement*

January 21, 2019

By pwsadmin | January 20, 2019 | 0 Comments

This Friday will be the 1st Happy Hour of 2019 and will take place at Zone 28 aka Harmarville Lanes. Festivities begin when you get there or approximately 7pm. Family and friends are welcome

Warm Up:
Squat Prep
3rds
:15 Lunge Hold (R&L) *add weight if necessary
:30 Side Pillar (R&L)
10-8-6 Cleans (Muscle – Hang – Floor) *Build
10-8-6 Jerks

Strength: Bulgarian Split Squat
All Levels: 4 x 6/6

WOD: “KC Masterpiece”
3rds
18 Power Cleans (135/95)
15 Front Squats
12 Push Jerks
Rest 2min

January 18, 2019

By pwsadmin | January 17, 2019 | 0 Comments

Reminder: Alpha Winter Wellness Challenge begins tomorrow and it’s not too late to sign up. Get 2019 off to a great start with improved habits and attitudes towards your nutrition, recovery and training. Kickoff meeting at 9am tomorrow (Saturday) morning. Message myself or April with any questions.

Warm Up:
3 x Deadbugs 1:00/1:00
3rds
15 Banded Good Mornings
10 BB Bent Over Row
5 Box Jumps (30/24)
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2 3 x 8 (Staight)
*Same weight as 1.9.19*

Choose Your Own Adventure:

WOD:
30-20-10 – Cals AB
15-10-5 – Burpee Over Box

Flex Sesh:
3rds
20 Reverse Shrugs
10/10 Single Arm DB Rows
5/5 Getup Situp

January 17, 2019

By pwsadmin | January 16, 2019 | 0 Comments

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Depressions
:40 Pillar with pushup
5/5 Reverse Lunge to high knee
15 Banded Hamstring Curls

Strength: Weighted Step Up
All Levels: 3 x 7/7
*Heavier than 1.10.19*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*
**Compare to 1.18.18**

BodyFit: 287

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row
*Compare to BF 088 from 3.9.17*

January 16, 2019

By pwsadmin | January 15, 2019 | 0 Comments

Warm Up:
Shoulder DROM
3rds
10 Scap Progression
5/5 Pillar with arm reach
10-8-6 Clean Progression (Muscle – Hang – Floor) – Build
10-8-6 Push Press

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 (Build) the 1 @ 80% for MR

WOD: “Barstar”
For Time
10 Push Jerk (155/115)
20 Pullups
30 Cleans
20 Pullups
10 Push Jerk
*Compare to 1.10.17*

January 15, 2019

By pwsadmin | January 14, 2019 | 0 Comments

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
20 Double Under/Practice
Rack Mobility
———————-
3 x 5 EB Pullunders
———————-
3 position H. Sq Cleans (Build)

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

WOD: 10min EMOM
5,4,3,2,1 – Hang Squat Clean (~60-70%)
10,15,20,25,30 – Double Under (2:1)
*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders*

BodyFit: 286

Warm Up:
Ankle Cicuit
8min WAMRAP
:30 N2Wall HS Hold
6 :03 Pause Gob. Squat (Build)
10 KBS – Build to working weight
Devil Press Practice

WOD:
7min AMRAP
1,2,3…Wall Walk
4,8,12…KBS – American (AHAP)
Rest 4min
7min AMRAP
4,8,12…Goblet Squat
10,20,30…Double Under (3:1)
Rest 4min
For Time
1000m Row
30 Devil Presses

January 14, 2019

By pwsadmin | January 13, 2019 | 0 Comments

Don’t forget this coming Saturday January 19th kicks off our Winter Wellness Challenge. If you haven’t signed up yet find a friend and sign up to save $20 each! See a coach with any questions.

Warm Up:
3rds
Childs Pose – Cobra- Spiderman
2/2 Leg Cradle Lunge Vert Flex Ext
:30 Side Pillar (R&L)
4 Broad Jumps

Strength: Weighted Lunges
All Levels: 4 x 8/8

Partner WOD: “Cookies and Milk”
8min AMRAP
Down: Burpee Broad Jump
Back: Walking Lunge
*Partner 1 completes 1 length of the gym Burpee Broad Jump, then 1 length back of Walking Lunges then tags Partner 2*