WOD

November 8, 2018

By pwsadmin | November 7, 2018 | 0 Comments

CrossFit and BodyFit: 270

Warm Up:
3rds
20 Double Unders / Practice
10 Scap Progression
15 Air Squats
Then
WOD Setup

WOD: “Filthy 50”
50 Box Jump (24/20)
50 Jumping pull-ups
50 KBS – American (53/35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (3:1)
*Compare to 9.7.17*

November 7, 2018

By pwsadmin | November 6, 2018 | 0 Comments

Wades Army this Saturday at 9am.  Let’s see our own Alpha Army in support of this great cause.  Wear your official uniform or $20 donation at the door.

Warm Up:
3rds
PA Snatch Warmup (3-4-5)
Overhead Mobility
Then
BB Complex – 1 Pullunder + 2 OHS x 3 (Build)

Strength: Hang Squat Snatch
*15min clock*
All Levels: Sets of 3 building

Partner WOD: “Lock and Key”
12min AMRAP
12 S2OH (95/65)
12 Cleans
12 G2OH
*Each round boys add 20#, girls add 10#*

November 6, 2018

By pwsadmin | November 5, 2018 | 0 Comments

CrossFit: 

Warm Up:
Overhead Prep
3rds
10 Scap Progression
:20 N2W HS Hold – 3 x :03 Eccentic
10 KBS (Build)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict HSPU

WOD:
Every 5min x 4
500m Row
21 KBS – American (53/35)
15 Pullups

BodyFit: 269

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees
*Retest of BodyFit 093*

November 5, 2018

By pwsadmin | November 4, 2018 | 0 Comments

Don’t forget this coming Saturday we will be hosting our annual Wades Army workout at 9am. (Note: there will be NO other classes this day). Families and friends are welcome.  If you have donated and received your shirt please wear it, if not we’ll be collecting a $20 donation at the door for the Alpha Athletics donation to Wades Army in support of neuroblastoma.  If you have any questions please see one of the coaches.

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Horizontal Rotation
6 Strict Pullups
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 @ 90% (Straight)
*weight from 10.22.18*

WOD: “Sleepover”
30-20-10
Front Rack Lunges (95/65)
60-40-20
Double Unders (Lateral Hops)

November 2, 2018

By pwsadmin | November 1, 2018 | 0 Comments

Warm Up:
8min WAMRAP
10 Kips/Kippping Practice
10 Banded Pullaparts
10 EB Thrusters
5 Box Jumps (AHighAP)

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 2 (Straight)
*Heavier than 10.26.18*

WOD: “28 Days Later”
7rds
7 Burpee Box Jump Over
7 Thrusters (95/65)
7 Pullups
*15min cap*

November 1, 2018

By pwsadmin | October 31, 2018 | 0 Comments

CrossFit and BodyFit: 268

Warm Up:
Heat Your Meat
3rds
:45 Plank
10 Banded Pulls
10 Plate Touches

Partner WOD: “Peanut Butter and Chocolate”
Buy In:
50 Cals AB
50 Cals Rower
100 Ball Slams
100 Renegade Rows (R+L=1)
Cash Out:
50 Cals AB
50 Cals Rower
*Both partner must bike and row in BOTH Buy In and Cash Out*
**Must complete ball slams before renegade rows**

October 31, 2018

By pwsadmin | October 30, 2018 | 0 Comments

Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:)

Warmup:
3rds
1:00 Deadbug
8 Strict Pullups
12 BB Good Mornings (Build)
4 Speed Deadlifts

Strength: DeadLift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5
*Compare to 9.28.18*

WOD:
“BaseLine”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
*Compare to 6.16.18*

 

October 30, 2018

By pwsadmin | October 29, 2018 | 0 Comments

CrossFit:

Warm Up:
5min Double Under Practice
3rds
5 Burpee Walkups
5 Box Jumps (AHighAP)
5 Hang Cleans (Build)
5 Strict Press

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD: “Price Match”
For Time
50 Hang Power Clean (135/95)
50 Burpee Over Bar
150 Double Unders (Lateral Hops)

BodyFit: 267

Warm Up:
3rds
25 Double Unders / Practice
10/10 ML Press
10 Kips/Kipping Practice
10 KBS – American (Build)

WOD:
4rds
10 DB Cleans (AHAP)
10 DB Burpees
Rest 5min
3rds
10 DB Snatches – R(AHAP)
10 Single Arm DB Press – R
10 DB Snatches – L
10 Single Arm DB Press – L
Rest 5min
2rds
100 Double Unders (3:1)
25 T2B

 

October 29, 2018

By pwsadmin | October 28, 2018 | 0 Comments

Warm Up:
Squat Prep
3rds
2/2 Leg Cradle Lunge Step Vert Flex/Ext
6 Strict Pullups
:30 Side Pillar R & L
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 @ 80%
*Rest :90*

WOD: “Zombie Walk”
9min AMRAP
6/6 Single Arm KB Walking Lunge (AHAP)
12 Single Arm KBS
*Alternate arms each round*

October 26, 2018

By pwsadmin | October 25, 2018 | 0 Comments

Warm Up:
3rds
20 Double Unders/Practice
10 Banded Pullaparts
10 True Pushups – 5 Depth Pushups
15 Air Squats

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*Heavier than 10.12.18*

WOD: “Two Times Two Times”
50-40-30-20-10
Wall Balls (20/14)
Situps
Double Unders (3:1)
*20min cap*