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29 Nov 2014

Box Programming for Dec. 1-6, 2014

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Lunes HORARIO ESPECIAL 10:00AM-2:00PM 

Friday we have a 5 member Team WOD!! Plan ahead!!

Christmas Party this Saturday!! Tickets at Front Desk $20.00

Send an email to ani@crossfitpty.com with your Parque Omar times for 3.5km (starting right to left).

Don’t let upcoming Holidays and end-of-the-year festivities wreck all your hard work and achievements. On behalf of the Crew, we have seen great improvements in all of you!! Time to focus, pack it in, log your results and aim towards lifetime fitness!!

 

Monday, Dec. 1

 

HORARIO ESPECIAL 10:00AM-2:00PM  

 

AMRAP – 15 minutes of:

5 Man-Makers (1 Push-up, row R, row L, PC, PP – 40/25)

100 Meter Run

10 Burpee Pull-Ups

100 Meter Run

Tuesday, Dec. 2

 

A. Four sets of:

4-6 Halting Front Squats @ 31X1

Rest 2-3 minutes

 

B. Three sets for Max Reps of:

60 seconds Wall Balls (20/14)

60 seconds Rest

60 seconds Push-Ups

60 seconds Rest

60 seconds Box Jump-Overs (24/20)

60 seconds Rest

Wednesday, Dec. 3


A. Take 12-15 minutes and build to today’s 1RM Jerk (Power or Split, from the rack)

B. “Touch and Go Grace”

30 Clean and Jerks For Time (135/95 *scale accordingly!!!)

*Every time you break 100m MedBall Run (20/14). You can hold on to your bar in any position (overhead, front rack) except the floor.

Thursday, Dec. 4

A. Choose one to work on:

  • Nose&Toes to Wall Handstand Hold 3 x ME
  • Wall Climbs 5 x 5
  • Shoulder Taps 3 x ME
  • Negatives 5 x 5

TTC’s Barbells and Beers WOD 4:

21-15-9

Back Squats (155/105)

Box Jumps (30/24)

Handstand Push-Ups


Friday, Dec. 5

Congo Line

In teams of 5, complete 3 sets each of:

30 Calorie Row

30 Burpees

30 Sit-Ups

30 Wall Ball Shots (20/14)

“Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.”

 

Saturday, Dec. 6

Come practice a skill or make up a missed WOD!!!

 

Partner WOD on Friday!!

Don’t let upcoming Holidays and end-of-the-year festivities wreck all your hard work and achievements. On behalf of the Crew, we have seen great improvements in all of you!! Time to focus, pack it in, log your results and aim towards lifetime fitness!!

Monday, Nov. 24

A. Four sets of:

3-5 Push Press

Rest 2-3 minutes

B. E.M.O.M.  15 minutes:

1st min. – 150m Row

2nd min. – 10 Handstand Push-Ups

3rd min. – 30 Double-Unders

 

Tuesday, Nov. 25

A. Five sets of:

3-5 Power Cleans

Rest 2 minutes

B. 21-15-9

Kettlebell Swings (70/53)

Push-Ups

Pull-Ups

 

Wednesday, Nov. 26

A. Four sets of:

4-6 Halting Front Squats @ 31X1

Rest 2-3 minutes

B. Three sets of:

Against a 3-minute running clock, complete:

500m Row (scale accordingly!!)

Dumbbell Thrusters (40/25)

Rest 3 minutes between sets

 

Thursday, Nov. 27

For time:

5 Shoulder to Overhead (185/125) *heavy!! but scale accordingly!

10 Power Cleans (185/125) *heavy!! but scale accordingly!

15 Burpees Over the Barbell

600 Meter Run

15 Burpees Over the Barbell

10 Power Cleans

5 Shoulder to Overhead

 

Friday, Nov. 28

In teams of two, alternating each movement, complete ten rounds of:

10 Overhead Squat (115/75)

10 Toes2Bar

300 Meter Run

(Partner A performs 10 overhead; Partner B performs 10 T2B; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc….)

 

Saturday, Nov. 29

Come practice a skill or make up a missed WOD!!!

Partner/Team workouts Thursday and Friday!! Box will be closed on Saturday due to L1 CrossFit Seminar HOWEVER there is a weekend task you must complete and you must come in on Monday with your time. See below on Saturday.

Don’t let upcoming Holidays and end-of-the-year festivities wreck all your hard work and achievements. On behalf of the Crew, we have seen great improvements in all of you!! Time to focus, pack it in, log your results and aim towards lifetime fitness!!

Monday, Nov. 17

From CrossFit HQ: CrossFit is an evidence-based fitness program. Meaningful statements about safety, efficacy and efficiency — the three most important and interdependent facets of any fitness program — can be supported only by measurable, observable, and repeatable facts, (i.e., data)LOG AND KEEP TRACK OF YOUR RESULTS!!

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

 

Tuesday, Nov. 18

A. Three sets, not for time, of:

5-10 Chest to Bar Pull-Ups

6-10 Alternating Pistols

3-5 Kettlebell Windmills – each arm

 

B. Three rounds for time of:

50/30 Push-Ups

30 Double-Unders

400 Meter Run

 

Wednesday, Nov. 19

 A. Four sets of:

6-8 Halting Front Squats @ 32X1

Rest 2-3 minutes

*If you have knee injuries please consult with the Coach on duty.

 

B. AMRAP 7 minutes of:

5 Handstand Push-Ups

10 Sit-Ups

15 Squats

 

Thursday, Nov. 20

 

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1:

10 Box Jumps

5 Pull-Ups

Station 2:

10 Burpees

5 DB Thrusters

Station 3:

300 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

 

Friday, Nov. 21

 A. Five sets of:

Clean and Jerk x 1.1.1

(rest 7-10 seconds between singles)

Don’t worry about weight, concentrate on great mechanics!!

Rest 2 minutes

 

B. In teams of 2 or 3, alternate to complete 10 sets each of:

3 Ground to Overhead (135/95, 125/85, 115/75…)

3 Burpee Pull-Ups

 

 

Saturday, Nov. 22

BOX CLOSED FOR CROSSFIT LEVEL 1 SEMINAR.

Weekend Task & Homework:

Dar la vuelta completa al Parque Omar, comenzando del lado derecho. Tomar el tiempo exacto usando los marcadores del parque. Traigan sus tiempos el lunes.

 

BOX CLOSED MONDAY! SEE HOME WOD. PARTNER WOD THURSDAY!!! REMEMBER TO SIGN UP FOR REEBOK’S #LIVEWITHFIRE TOUR THIS SATURDAY 15th (Parque Omar) AND ELISABETH AKINWALE ON BALANCE SEMINAR!!

 

Monday, Nov. 10

 

Box Closed. Home WOD:

10! Push-Ups (10,9,8,7,6…)

15s Handstand Hold

(Example: 10 Burpees, 15s HH, 9 Burpees, 15s HH, etc.)

Followed by:

AMRAP 5 min.

10 Hollow Rocks

10 Sit-ups

30 Mountain Climbers

 

Check out http://www.thetravelingwod.com/ for more WOD ideas!

We would love to hear from you!! Send pictures/WODs that you came up with over the Holidays to share with the community!!

Write to photos@crossfitpty.com to share!

 

Tuesday, Nov. 11

A. In six sets or less, build to a 1RM Front Squat

B. “20-Minute Work Capacity Test”

AMRAP 20 minutes of:

20 Thrusters (135/95)

20 Pull-ups

20 Burpees

Wednesday, Nov. 12

A. Five sets of:

1 Hang Power Snatch (building up)

Rest 2 minutes

 

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Overhead Squats

7 Lateral Jumps Over Barbell

7 Toes to Bar

 

Thursday, Nov. 13

 

In teams of two, complete:

100 Pull-Ups

300m DB Farmer’s Carry (heavy, swap weights as often as needed)

100 Wall Ball Shots (20/14)

300m DB Farmer’s Carry

100 Burpee Box Jump-Overs (24/20″)

300m DB Farmer’s Carry

 

Friday, Nov. 14

T.B.A.

 

Saturday, Nov. 15

Walk-in box: come make up a missed WOD or practice a skill!

PARQUE OMAR REEBOK’S #LIVEWITHFIRE TOUR/ELISABETH AKINWALE ON BALANCE SEMINAR. Parque Omar.

 

Felices Fiestas Patrias!! Box cerrado el lunes 3 y ABIERTO martes 4 y miércoles 5 horario 10:00AM-2:00PM, walk-in.

 

Monday, Nov. 3

Box Closed. Home WOD:

400m Run

+

5 RFT

30 Jumping Squats

20 Burpees

+

400m Run

 

Check out http://www.thetravelingwod.com/ for more WOD ideas!

We would love to hear from you!! Send pictures/WODs that you came up with over the Holidays to share with the community!!

Write to photos@crossfitpty.com or maicfcasis@gmail.com to share!



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