January 2015 - Reebok CrossFit PTY
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The Open is coming. Open Prep Cycle is here. Pony up!! YES, this means lots of burpees, thrusters, power stuff, etc. Have all your %s ready before you come in and have a plan for team WODs.

Monday, Jan. 26

A. Take 15 minutes and build to today’s 1RM Power Clean

B. EMOM-15 minutes:
1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
2nd minute – 200 Meter Run
3rd minute – 20 Dips (rings, matador, etc. modify ring dips to number that can be performed in 45 seconds or less)

Tuesday, Jan. 27

A. Power Jerk from the rack 5×1, building up. (15 minutes)

B. For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
TIME CAP 20min.!!!!!!

Wednesday, Jan. 28

A. Every two minutes, for 10 minutes (5 sets):
Back Squat
5 reps @ 45-55%
5 reps @ 55-65%
3 reps @ 65-75%
2 reps @ 75-85%
2 reps @ 80-90%
8-10 reps @ 80%

B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

Thursday, Jan. 29

A. 5×2 Weighted Pull-Ups, rest 45s-1min. between sets

B.In teams of two, alternate exercises to complete five each of:
50 Double-Unders
200 Meter Run

Friday, Jan. 30

A. 5×3 Overhead Squats
Rest 2 minutes

B. Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (115/75)

Saturday, Jan. 31

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

The Open is coming. Open Prep Cycle is here. Pony up!! YES, this means lots of burpees, thrusters, power stuff, etc.

This week have all your %s ready before you come in and have a plan for team WODs.

Monday, Jan. 19

A. Three sets of:

8 Barbell Good Mornings @ 3011

Rest 45 seconds

5 Renegade Rows

Rest 45 seconds

60s Double-Under Practice

 

B. AMRAP – 10 minutes of:

5 Shoulder to Overhead (135/95)

10 Box Jumps

15 Kettlebell Swings (53/35)

 

C. Two sets of: 200 Meter Farmer’s Carry

Rest as needed between sets

Tuesday, Jan. 20

A. Back Squat: Every two minutes, for 10 minutes (5 sets):

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

THEN Every two minutes, for 4 minutes (2 sets):

8-10 reps @ 73-78%

 

B.In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (155/115 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Wednesday, Jan. 21

A. Every 2 minutes, for 12 minutes (6 sets):

3 Hang Power Snatches

Focus on speed and perfect mechanics. You may build up load over sets.

 

B. Three Rounds for Time of:

30 Overhead Walking Lunge Steps (45/25 lbs)

15 Pull-Ups

500m Row


Thursday, Jan. 22

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (70/53)

400 Meter Run*

100 Barbell Thrusters (45/35)

400 Meter Run

80 Burpees

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

Friday, Jan. 23

A. Front Squat: 2×3 Every two minutes, for 12 minutes (6 sets, choose challenging weight for 3 and work across)

B. AMRAP – 6 minutes of:

3 Hang Power Cleans (135/95 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell

C. Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Saturday, Jan. 24

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

 

The Open is coming. Open Prep Cycle is here. Pony up!!

This week have all your %s ready before you come in or have a plan!

Monday, Jan. 12

Come in with your percentages ready and be time efficient!!

A. Every two minutes, for 10 minutes (5 sets): Back Squat

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

*Percentages based off of 1RM

 

B. Two sets for max reps of:

Wall Ball Shots x 60 seconds

Rest 60 seconds

Kettlebell Swings x 60 seconds

Rest 60 seconds

Strict Pull-Ups x 60 seconds

Rest 60 seconds

Tuesday, Jan. 13

A. E.M.O.M. 8 minutes:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

 

B.Complete as many rounds and reps as possible in 6 minutes of:

6 Power Cleans (165/115 lbs)

12 Hand-Release Push-Ups

 

C. Three Sets of:

8-10 Supine Ring Rows @ 2111

60 Second Plank Hold

Wednesday, Jan. 14

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters (sub with 3 Wall Climbs)

 

B. 4 RFT:

14 Alternating Dumbbell Snatch (40/25)

14 Toes to Bar

400 Meter Run

Thursday, Jan. 15

A. Every two minutes, for 12 minutes (6 sets of):

3 Front Squats

Build over the course of the sets to today’s heaviest triple.

 

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Ground to Overhead (135/95, 125/85, 115/75, etc. meant to be cycled fast!!!)

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots (20/14)

 

C. Three sets of Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Friday, Jan. 16A

A. Five sets of: 2 Weighted Pull-Ups

Rest 30 seconds

immediately followed by…

Five sets of:

30 seconds of Strict Chin-Ups x Max reps

Rest 30 seconds

 

B. 3 Sets, Against a 4-minute running clock:

500 Meter Row

20 Box Jump-Overs

Double-Unders x Max Reps

Rest 4 minutes between each set.

Saturday, Jan. 17

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

TIME TO GET BACK ON TRACK FOR 2015!! Congratulations to all those who worked out through the holidays!! 

SPECIAL SCHEDULE on Friday 9th: Open Box 9:00AM-12:00PM.

The Open is coming.

Monday, Dec. 5

A. Take 10-12 minutes and build to a 1RM Push Press

B. MAX EFFORT. Two sets for max reps/calories:

2 minutes Row for Calories

Rest 2 minutes

2 minutes Dumbbell or Kettlebell Man-Makers

Rest 2 minutes

2 minutes of HSPUs

Rest 2 minutes

Tuesday, Dec. 6

A. Three sets of:

6-8 Back Squats

Rest 90 seconds

Strict Pull-Ups x Max reps

Rest 90 seconds

 

B. For time:

15 Hang Power Cleans (135/95 lbs)

15 Dips

400 Meter Run

12 Hang Power Cleans

12 Dips

400 Meter Run

9 Hang Power Cleans

9 Dips

400 Meter Run

Wednesday, Dec. 7

In teams of two, alternate tasks to complete as many rounds and reps as possible in 30 minutes of:

10 Squat Cleans (95/65 *weight you can move FAST with)

30 Double-Unders

10 Burpees

Thursday, Jan. 8

A. Take 12-15 minutes and build to today’s 3RM Deadlift

B. Four Rounds For Time:

10 C2B Pull-Ups

20 Thrusters (85/55)

30 Kettlebell Swings (53/35)

Friday, Jan. 9

OPEN BOX 9:00AM-12:00PM

T.B.A. by Coach Van

 

Saturday, Jan. 10

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