September 2014 - Reebok CrossFit PTY
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Partner WOD on Tuesday! Lots of Barbell work this week!! :)

 

Monday, Sept. 29

 

A. Deadlift

Set 1: 15 reps @ 2011

Rest 2 minutes

Set 2: 10 reps @ 2011

Rest 2 minutes

Set 3: 5 reps @ 2011

 

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 


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Partner WOD on Friday!!

 

Monday, Sept. 22

 

A. Push Press x 6 Sets:

Set 1: 5 reps

Set 2: 3 reps

Sets 3-6 : 1 rep

Rest 2 minutes between sets

 

B. Three rounds for time of:

10 Handstand Push-Ups

20 Pull-Ups

300 Meter Run


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Monday, Sept. 15

 

“2014 Look Good, Feel Good Challenge Workout”

 

A. Take 20 minutes to build to a 2-RM Back Squat

“Note best successful 2-RM.”

B. One set of:

Strict Pull-Ups x Max Reps

“Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.”

C. For max reps:

Three minutes of Rowing (for max calories)

Rest 60 seconds

Three minutes of Burpee Box Jump-Overs (24/20)

Rest 60 seconds

Three minutes of Wall Ball Shots (20/14)

“Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.”


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PARTNER WOD ON TUESDAY!!

 

Monday, Sept. 8

 

For Time:

1000m Row

20 Ground to Overhead (135/95 lbs)

30 Dips

100 DUs

30 Dips

20 Ground to Overhead (135/95 lbs)

1000m Run

 

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