March 2014 - Reebok CrossFit PTY
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PLEASE READ: The Open is over this week!! CONGRATULATIONS to all of you who fought to the last second, figured out new weights and/or new movements, hit PRs, or conquered their WOD demons!! You guys are what the Open is all about and on behalf of the CFPTY crew, we are so proud of you!!

But heads up! The battle isn’t over yet. The coming weeks we will be prepping you for your next battle ground:

THE FITTEST OF THE BOX Competition – Sunday, April 27th. We will use this week to take a little break from all the excitement of the Open and just do some good ol’ fun WODs so we can start next week fresh and be ready to go hard (or go home)!!!

Monday, Mar. 31

 

“Helen” – Three rounds for time:

Run 400 meters

21 KB Swings (35/53)

12 Pull-ups

 

(WALK-IN for those repeating or performing for the first time OPEN WOD 14.5)


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***NEW Schedule for OPEN WODs next weeks: the box is WALK-IN for performing Open WODs on FRIDAY (the official day, as part of programming) SATURDAY, AND MONDAY. An alternate WOD will be programmed on Monday for those who will not repeat/perform the Open WOD. Remember that submitting your scores ON TIME, ONLINE is YOUR responsibility.***

 

Monday, Mar. 24

 

BOX

 

WALK-IN for those repeating or performing for the first time OPEN WOD 14.5

 

Four sets for times:

Row 500 Meters or Run 600m (segundo PM)

25 DB Shoulder to Overhead (35/20)

Rest 3 minutes


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***NEW Schedule for OPEN WODs next weeks: the box is WALK-IN for performing Open WODs on FRIDAY (the official day, as part of programming) SATURDAY, AND MONDAY. An alternate WOD will be programmed on Monday for those who will not repeat/perform the Open WOD. Remember that submitting your scores ON TIME, ONLINE is YOUR responsibility.***

 

Monday, Mar. 17

 

BOX

WALK-IN for those repeating or performing for the first time OPEN WOD 14.4

 

or Five sets for times of:

20 KB Swings (53/35)

40 Double-Unders

Rest 2 minutes between sets

Aim for unbroken sets


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*** Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday. Remember that submitting your scores on time ONLINE is YOUR responsibility.***

***We are SO proud to have so many of our athletes participating in the Open!! Help us to move things along swiftly by doing the Online 2014 Judge’s Course. https://oc.crossfit.com/

 

Monday, Mar. 10

Box:

A. For Time: (TC – 15 min.)

15 Thrusters (115/75 lbs)

15 C2B Pull-ups

12 Thrusters

12 C2B Pull-ups

9 Thrusters

9 C2B Pull-ups

6 Thrusters

6 C2B Pull-ups

3 Thrusters

3 C2B Pull-ups

 

B. 3 x ME hold L-sit


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03 Mar 2014

Programming for Mar. 3-8, 2014

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Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS in a walk in manner during our regular open adult hours. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday.

Remember that submitting your scores on time ONLINE before 6pm on Mondays is YOUR responsibility.

We are SO proud to have so many of our athletes participating in the Open!! Help us to move things along swiftly by doing the Online 2014 Judge’s Course. https://oc.crossfit.com/

 

Monday, Mar. 3 – BOX Closed Carnavales

 

Tuesday, Mar. 4 – BOX Closed Carnavales

 

Wednesday, Mar. 5

BOX

A. Every minute, on the minute, for 5 minutes: Back Squat x 3 reps @ 80% of 1RM

 

B. E.M.OM. for 12 minutes, alternating:

Even minutes: 15 Wall Balls (20/14)

Odd minutes: 10 Burpees


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