December 2014 - Reebok CrossFit PTY
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Archive for: December

Happy New Year #CFPTYCOMMUNITY !!!

SPECIAL SCHEDULE on the 31st: OPEN BOX, 6:00-9:00AM and 11:00-3:00P.M.

 

Monday, Dec. 29

A. Skill/Warm-Up: take 10-12 minutes to practice cycling the clean and work up to a medium weight

B. In teams of 5, relay through to complete 4 sets each of:

500 Meter Row

15 Hang Power Cleans (135/95 lbs)

15 Chest to Bar Pull-Ups

15 Wall Ball Shots

*Only one partner may be working at a time so you can’t move to the next station until the person in front of you has completed all the reps

 

Tuesday, Dec. 30

A. Take 15-20 minutes and build to today’s 1RM Snatch, Full or Power

B. Every minute, on the minute, for 14 minutes:

 Even minutes – 3 Snatch or Power Snatch @ 75-85% today’s 1RM

Odd minutes – 30 Double Unders

 

Wednesday, Dec. 31

 New Year’s Eve Special by Coach Whizz

T.B.A.

 

Thursday, Jan. 1

 BOX CLOSED

The CFPTY Crew wishes you a Fit, Strong, and Happy New Year!! May 2015 be filled with lots of physical, mental, and spiritual PRs!

 

Friday, Jan. 2

 In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:

4 Power Cleans (135/95 lbs)

4 Burpees Over the Barbell

Rest 2 minutes

In teams of two, alternating every 5 reps, complete as many reps a possible in 4 minutes of:

Burpee Pull-Ups

Rest 2 minutes

In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:

6 Wall Ball Shots

6 Burpees

 Saturday, Jan. 3

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

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

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

MERRY CHRISTMAS #CFPTYCOMMUNITY !!! COME GET YOUR CHRISTMAS SPECIAL ON THE 24th! SPECIAL SCHEDULE: OPEN BOX, 6:00-9:00AM and 11:00-5:00PM.

“20-Minute Work Capacity Test” on Friday. Look up results from last time!!

 

Monday, Dec. 22

Four Sets FOR TIMES of:

500 Meter Row

15 Deadlifts (225/155)

15 Handstand Push-Ups

Rest 4-5 minutes between sets

Tuesday, Dec. 23

 

A. Three sets, not for time, of:

40-50 Double-Unders

10 meters Handstand Walk (sub with 5 Wall Climbs)

12-15 Box Jumps

 

B. Partners alternate to complete 10 sets each of:

15 Heavy Kettlebell Swings

100 Meter Run

Wednesday, Dec. 24

A CHRISTMAS SPECIAL BY COACH ALVARO LOPEZ

T.B.A.

Thursday, Dec. 25

BOX CLOSED

HAVE YOURSELF A MERRY CHRISTMAS!!! Rest up (mind and body) and come prepared for your “20-Minute Work Capacity Test” tomorrow!!

Friday, Dec. 26

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

B. “20-Minute Work Capacity Test”

As many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95)

20 Pull-ups

20 Burpees

*Compare your results to last time!!

Saturday, Dec. 27

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

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

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

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!!

TEAM WODs Tuesday and Thursday!! Pony up!! 

Monday, Dec. 15

A. Three sets, not for time, of:

30 Double-Unders

7-10 Handstand Push-Ups

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Chest to Bar Pull-Ups

10 Wall Ball Shots (20/14)

10 DB Snatches (40/25)

Tuesday, Dec. 16

A. Push Press 5×3, heavy across

B. In teams of two, alternate sets to complete four each of:

10 Dumbbell Ground to Overhead (40/25)

10 Box Jump-Overs (20/14)

300 Meter Run

Wednesday, Dec. 17

A. Back Squat 3×5 heavy across.

B. Two sets of:

Against a 5 minute running clock, complete:

500 Meter Row

50 KB Swings (53/35)

Pull-Ups x Max reps

Rest 5 minutes between sets

Thursday, Dec. 18

A. Ground to Overhead 4 x 3-5 reps

B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:

3 Power Cleans (185/125)

6 Tall Box Jumps (tall for you!!)

9 Push-Ups

Friday, Dec. 19

2014 Reebok CrossFit PTY’s Fittest of the Box

“The Fittest Chipper-AMRAP”

Rx – AMRAP 20 min.

100 Double Unders

80 Wall Balls (20/14)

60 Burpees (target, 45lb. plate)

40 Box Jumps (30”/24”)

20 Chest to Bar Pull-ups

10 Muscle-Ups

Scaled – AMRAP 15 min.

50 Wall Balls (14/10)

40 Box Jumps (24”/20”)

30 Burpees (target, 45lb. plate)

20 Toes to Bar

10 Chest to Bar Pull-ups

 

Saturday, Dec. 20

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

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

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

GRACIAS a todos los que nos acompañaron en la fiesta de Navidad el sábado. La pasamos demasiado bien!! Que rumba! Y que bella Comunidad! #VamosPorMas

Team WOD on Thursday (3)!

Monday, Dec. 8

 Box closed!! Día de la Madre

Feliz Día de la Madre a todas las fit, strong mamasitas del #cfptycommunity!! Son dignas de toda admiración. Que tengan un bello día rodeadas de paz, amor, salud y familia. God bless!!

Home WOD: 

A.CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of: Burpees

“This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.”

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

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

Tuesday, Dec. 9

A. Front Squat: 5×2 (reach a challenging weight, not maximal, and work across)

B. Two sets for max reps of:

60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Kettlebell Swings (24/16 kg)
60 seconds Double-Unders
Rest 4 minutes

Wednesday, Dec. 10

A. Three sets, not for time, of:

6-10 Alternating Pistols

100′ Bottom’s Up Kettlebell Walk each arm

B. Three rounds for time of:

10 Ground to Overhead (135/95 lbs)
400 Meter Run

Thursday, Dec. 11

Team Chipper

In Teams of 3, with one member working at a time, complete:

100 Toes2Bar

200 Burpees

300 Wall Balls (20/14)

800m MedBall Run (team members run together and relay the ball)

Friday, Dec. 12

A. Deadlift: 5×3 (reach a challenging weight, not maximal, and work across)

B. Every minute, on the minute, for 18 minutes:
1st minute – 5 Thrusters (95/65)
2nd minute – 10 Pull-Ups
3rd minute – 15 Box Jump Jumps (24/20)
Focus on Speed!! *scale accordingly to fit the minute

Saturday, Dec. 13

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