WOD| April, 2nd 2013

WOD:
10-9-8-7-6-5-4-3-2-1 of
Burpees
1-2-3-4-5-6-7-8-9-10 of

Sit-ups

For this workout athlete will do: 

10 repetitions of 1st exercise/1 repetition of 2nd exercise

9 of 1st/2 of 2nd

8 of 1st/3 of 2nd

7 of 1st/4 of 2nd

...and so on

WOD|March 28th, 2013

Hey everyone!

I apologize for not updating this as frequently as I use to. These past three weeks have been very busy with my participation in the CrossFit Open, both judging and competing. Next week will be the last week of the open though, after that things should be back to normal. Until then, I'll do my best to try to update this at least once a week.
Now, lets get down to business!  The weather has been getting quite nice lately, as a result you will start to see running thrown into a lot of the workouts. Before you freak out and start saying how terrible of a runner you are. The distances will usually not surpass 800m at a time. I will also be starting you guys off slow and then ween you into further distances as you progress.

WOD:

 5 Rounds For Time

Run 200m

5 Push-Ups

15 Sit-ups

This workout will be easier done either outside, in a garage or close to a door. Anything to get you quickly get you out the door for your 200m run.
200m=.12 Miles

To map out your run you can either use a phone app, your car's odometer, or a google mapping service.
Google Map Pedometer: 

http://www.mappedometer.com/

WOD|Home WOD March 12, 2013

Hey everyone, I've got another home WOD for you. As always, this is just extra work and is not required but is highly recommended. The home workout today is based off of a Crossfit benchmark workout named "Fran". Standard "Fran" is 21-15-9 of Thrusters/Pull-ups, we will be doing the scaled down bodyweight version of this.

WOD:
Bodyweight "Fran"
21-15-9

Squats
Pull-Ups -or- Push-Ups*

End the workout with 100 Jump Ropes 

(single under or double under)

To perform the workout the athlete will do 21 Squats/21 Pull-Ups, 15 Squats/15 Pull-ups, 9 Squats/9 Pull-ups. After the 21-15-9 is performed finish the workout with 100 jumpropes, you choose whether to do single count jump ropes or double unders. As always please contact me with questions! Have fun! 

*MOD=windshield wipers

WOD| Friday, March 8th 2013

As some of you may know I will not be hosting PM Fitness in store, however I will post this optional WOD for all of you to do at home.  If there are any questions whatsoever about the workout, please let me know and I will guide you best I can. Also feel free to post your times in the comment section!

WOD:

1RFT*

100 Jumping Jacks

75 Squats

50 Butterfly Sit-ups

25 Push-ups**

*2RFT optional (extra credit!)

**Push-up MOD=2 count weighted lunges

WOD| March 1st 2013

For this weeks workout we will be doing a benchmark workout that is used in Crossfit. The benchmark is named "Annie" and is comprised of double unders and sit-ups. Annie is one of my personal favorites and she holds a dear spot in my heart, so I really hope you guys find enjoyment with her as well. Naturally for our workout we will be scaling it down as needed.

WOD:
"Annie"
50-40-30-20-10

Double Unders -OR- Singles
Sit-Ups

WOD| Friday February 22nd, 2013

WOD:

3 min AMRAP Double Unders -or- Singles (x25%)

2RFT
10 Lunge Steps (2 count)
10 Decline Push-Ups (round 1)/10 Incline Push-Ups (round 2)
10 Scissor Kicks (2 count)
2 min AMRAP Star Jumps

*score will be: max double unders,max star jumps & total time.

WOD| Friday, February 15th 2013

Skill: 

Squat Clinic

WOD:
15 Min AMRAP Ladder
Jump Rope (starting at 10)
Bear Crawl

Burpees

Ladder format is as follows: 

A clock will count down from 15 min, athlete will do:
10 Jump ropes/Bear Crawl/1 Burpee/Bear Crawl

20 Jump Ropes/Bear Crawl/ 2 Burpees/ Bear Crawl

30 Jump Ropes/Bear Crawl/3 Burpees/Bear Crawl

...and so on for 15 min

*For those wanting to do this at home, bear crawl roughly 15-20 feet.

**You have the option to do the exercises on opposite sides of the room  and bear crawl to each station, or bear crawl halfway there and back each time for the same station. 

WOD| Friday, February 8th 2013

It's that time of the week again! For this Friday's workout I am thinking about having a "team" exercise. If we do not have enough people for the team exercise, I will have an alternative workout.

WOD:
4 Rounds, 5 minute EMOM (every minute on the minute)

One person will do the first workout AMRAP for 30 seconds 

while the other person holds the second workout, then switch. 

Round 1: Squat/Squat Hold

-2 min break-

Round 2: Push-ups*/Leg Lift Hold

-2 min break-
Round 3: Sit-up/Plank Hold

-2 min break-
Round 4: Jumping Jacks/Wall Sit
*MOD will be MED Ball shoulder press



Alternate WOD:

15 min EMOM

3 Push Ups

5 Squats
AMRAP Butterfly Sit-ups
Each athlete will do the three exercises in order at the start of every minute.
Athletes will keep a running count of the sit-ups, 

at the end of the workout the total number of situps will be tallied.

Home WOD 2/5/13

Hey everyone!
Hope you had a great weekend, here is a WOD for those looking to do a little extra at home! Like always, even if you choose not to do this particular workout, do something physical!

Home WOD| February 5th, 2013:
20 min AMRAP (as many rounds possible)

25 Jumping Jacks

15 Sit Ups

10 Lunges (2 count)

For those who forgot how an AMRAP works you will work for 20 minutes straight and do each exercise in order to complete a round. At the end of the 20 minutes count how many rounds you did, a round is not complete until you have gone through all three exercises in order.

ex.

 If I did all three exercises 15 times in the 20 minutes I would have done 15 "rounds". For an accurate score add whatever reps you did for an incomplete round, so if I did 15 rounds plus 25 jumping jacks and 5 sit ups my score will be 15 rounds +30. 

WOD| Friday, February 1st 2013

Hey everyone!

For this Friday's workout we are doing something a little different and "fun" ;)

WOD:
"Luck of the Draw"

3 Rounds, 3 Exercises, 10 Reps

**athletes will draw 3 cards for each round, each number will represent a different exercise**

WOD| Friday, January 25th 2013

With all of the people being gone this week for IMEA & NAMM, we came close to not having a workout! But alas we will be having one after all! Here is your Friday Fun (it's ab-licious!):

WOD*:

2 RFT

15 V-Ups

15 Situps 

15 Flutter Kicks (2-count)

15 Scissor Kicks (2-count)

15 Hollow Rocks

15 Oblique Crunch (each side)

*For those wanting to do this at home or away here are some diagrams/videos for each exercise:

Hollow Rock:

WOD| Friday, January 18th 2013

As you all may have saw in my message, we will NOT be having PM Fitness on Friday 01/18/13. For those who are feeling extra motivated here is a WOD you can do at home.

WOD:

3RFT

40 Single Jump Ropes -OR- Jumping Jacks

30 Situps

20 Squats

10 HR Push-Ups/

Modification=10 Supermans 

~ Rest exactly 2 min between each round ~

How to do Superman Exercise:

For those feeling ambitious and if you have the equipment:

Alternate WOD:

3RFT

50 Double Unders (200 singles)

40 Situps

30 Air Squats

20 Chin-Ups (underhand grip)

10 HR Push-Ups

~ Rest exactly 2 min between each round ~

Home WOD 01/14/13

Hey everyone! Hope you had a good weekend, this post will be my first of hopefully many optional "home WOD's". Take what you want from these posts, they will be here for you if you want to do them. Don't forget to warm-up beforehand! 

Home WOD| Janruary 14th, 2013:

10-9-8-7-6-5-4-3-2-1: Sit up

1-2-3-4-5-6-7-8-9-10: Squat

Do the first motion counting down, and the second motion counting up. 

(Ex. 10 situps/1 squat, 9 situps/2 squats, 8 situps/3 squats....)

Feel free to post your times/questions in the comment section! 

WOD|Friday, January 11th 2012

Hey Everyone!
I am trying something new with PM Fitness, I will be running a blog instead of posting the WOD's on Facebook. We've had guests in the class that want to follow along, now the information is open for everyone to view and share. I will also keep up best I can with  WOD's and tips throughout the week for people who want to do extra stuff at home.

Feel free to leave comments in the blog of your times if you choose to do any of the home WOD's!

HOME WOD:

5 min AMRAP (as many reps possible) 

Single Jump Rope

-OR-

Double Unders

Tip: Put music on while you are jump roping to help keep pace. 

WOD|Friday, January 11th 2012:

PM Poker