October 2014 - Reebok CrossFit PTY
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VIERNES 31 DE OCTUBRE HALLOWEEN WOD!! WOD WITH YOUR COSTUME! PARTNER WOD ON WEDNESDAY!!

 

Monday, Oct. 27

 

  1. Three Sets of:

60s Weighted Plank Hold

Rest 30 seconds

20 Steps DB Walking Lunges

Rest 60 seconds

 

2. Five RFT:

5 reps of Dumbbell Complex*

10 Toes to Bar

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Power Clean

Front Squat x 2 reps

Push Press x 2 reps


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FUN IN THE SUN: ESTE SABADO 25 DE OCTUBRE ESTAREMOS WODSEANDO EN PUNTA CHAME (PROYECTO PLAYA CARACOL) ALREDEDOR DE LAS 2:00PM!! PARTNER WOD ON WEDNESDAY!!

 

Monday, Oct. 20

  1. Take 15-20 minutes to build to a heavy Jerk (Split or Power)
  2. In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:

                          5 Man-Makers (55/35 lb)



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FUN IN THE SUN: SABADO 25 DE OCTUBRE ESTAREMOS WODSEANDO EN PUNTA CHAME (PROYECTO PLAYA CARACOL) ALREDEDOR DE LAS 2:00PM!! PARTNER WOD ON FRIDAY!!!!

 

Monday, Oct. 13

 

A) Deadlift: 3 x 6-8 reps @ 2011

 

B) Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Kettlebell Swings (70/53)*scale accordingly


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PARTNER WOD ON FRIDAY!!!!

 

Monday, Oct. 6

 

A. Back Squat: 5 x 2-3 reps @ 30X1

Rest 15-20 seconds

10-15 Kipping Pull-Ups

Rest 3 minutes

 

B. Four sets for Max Reps of Cleans against a 2-minute running clock, with 2 minutes of rest between sets:

250m Row

Squat Cleans (135/95 lbs)

*scale accordingly


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