February 2015 - Reebok CrossFit PTY
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The Open is here! Por favor hagan su Judge’s Course 2015 los que quieran volunteer como jueces. Envíen el certificado a ani@crossfitpty.com.
Los viernes serán el día oficial del Open WOD en la programación semanal.
Los jueves serán días de active recovery/mobility para participants y tendremos un WOD estilo “walk-in” para los que no están participando en el Open.
Remember to have your %s ready before you come in.

Monday, Mar. 2

A. Back Squat: every 2 min. 5 sets
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
“athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over”

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 *from the floor, scale accordingly)
12 Toes to Bar

Tuesday, Mar. 3

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Run 400 Meters
15 Strict Handstand Push-Ups
10 Strict Pull-Ups
5 Strict Dips
*if you finish at 5 min. or under increase run to 800m and add 5 reps to pull-ups and/or dips

Wednesday, Mar. 4

Ten sets of:
30 Double Unders
15 Unbroken Wall Ball Shots (20/14)
Rest 2 min. b/w each set
***scale reps if you take longer or very close to 2:00 min. on the first set.

Thursday, Mar. 5

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVER

NON-OPEN PARTICIPANT CLASS:
3RFT:
400m Run
21 Burpee Box Jumps
Friday, Mar. 6

OPEN WOD 15.2 T.B.A.!!!

 Saturday, Mar. 7

Come practice a skill or make up a missed WOD!!!first
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 here! Por favor hagan su Judge’s Course 2015 los que quieran volunteer como jueces. Envíen el certificado a ani@crossfitpty.com.

Los viernes serán el día oficial del Open WOD en la programación semanal.

Los jueves serán días de active recovery/mobility para participants del OPEN y tendremos un WOD estilo “walk-in” para los que no están participando.

Remember to have your %s ready before you come in.

 

Monday, Feb. 23

A.Back Squat: every 2 minutes, for 10 minutes (5 sets):

6 reps @ 65%

4 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

“Athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over.”

 

B. For time:

9 Thrusters (135/95*heavy)

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar

Tuesday, Feb. 24

 

A. Every minute, on the minute, for 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:

1 Strict Shoulder Press @ 101-105%

 

B. AMRAP – 7 minutes of:

7 Strict Handstand Push-Ups

7 Dips

7 Burpees

Wednesday, Feb. 25

A. Deadlift

Set 1 – 8 reps

Set 2 – 8 reps

Set 3 – 6 reps

Set 4 – 6 reps

Set 5 – 4 reps

Set 6 – 4 reps

Rest 2 minutes

Load by feel, build load every set.

 

B. Complete rounds of 30, 20 and 10 reps for time of:

Kettlebell Swings (70/53)

Shoulder to Overhead (115/75)

Thursday, Feb. 26

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVERY

NON-OPEN PARTICIPANT CLASS:  

“Cindy”

AMRAP – 20 min.

5 Pull-Ups

10 Push-Ups

15 Air Squats

Friday, Feb. 27

OPEN WOD 15.1 T.B.A.!!!

Saturday, Feb. 28

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 upon us! Por favor hagan su Judge’s Course 2015 los que quieran volunteer como jueces. Envíen el certificado a ani@crossfitpty.com.

Los viernes serán el día oficial del Open WOD en la programación semanal. Los jueves estaremos trabajando mobility y haciendo “restorative” work.

Remember to have your %s ready before you come in.

 

Monday, Feb. 16

BOX CLOSED – CARNAVALES

Tuesday, Feb. 17

BOX CLOSED – CARNAVALES

Wednesday, Feb. 18

OPEN BOX 9:00AM-5:00PM

“Nancy”

Five rounds for time of:

Run 400 Meters

15 Overhead Squats (95/65)

Thursday, Feb. 19

A. Back Squat: every two minutes, for 12 minutes (6 sets):

5 reps @ 55%

5 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

Then rest two minutes before starting…

1 rep @ 101-105%

B. For time:

50 Wall Ball Shots (20/14 lbs)

25 Toes to Bar

40 Wall Ball Shots

20 Toes to Bar

30 Wall Ball Shots

15 Toes to Bar

Friday, Feb. 20

A. Shoulder Press: 2-3 reps, every 2 minutes, for 16 minutes (8 sets):

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B. E.M.O.M., for 21 minutes:

Minute 1: 15 Russian Kettlebell Swings

Minute 2: 15 Push Press

(choose a weight that will challenge you in sets 4 & 5)

Minute 3: 40-50 Double-Unders

Saturday, Feb. 21

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

 

Everyone interested in volunteering for judging during the Open must complete and bring in their 2015 Judge’s Course certificate!! 

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

Remember to have your %s ready before you come in and have a plan for team WODs.

 

Monday, Feb. 9

A. Four sets of:

3-4 reps Unsupported Seated Strict Press (progress by 5% from last week’s weight)

Rest 60 seconds

10-12 Alternating Pistols (practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds

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

5 Strict Handstand Push-Ups

10 Toes to Bar

30 Double-Unders

 

Tuesday, Feb. 10

A. Front Squat: 3-4 reps every two minutes, for 16 minutes (8 sets of):

Goal is to increase load used last week.

B. For time:

Row 1000 Meters

75 Kettlebell Swings (53/35)

50 Wall Ball Shots (20/14)

 

Wednesday, Feb. 11

A. Every 2 minutes, for 12 minutes (6 sets): Muscle-Up Progressions or MU

3 Rolls to Candlestick + 3 Low Ring Muscle Up Progression

or 3-6 Muscle-Ups if you have them.

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)

Run 400 Meters *scale accordingly

Max Reps of Bar Muscle-Ups – OR – Chest-to-Bar Pull-Ups – OR – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

 

Thursday, Feb. 12

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 30 minutes of:

7 Box Jumps (24″/20″)

7 Thrusters (135/95 lbs)

7 Burpees

 

Friday, Feb. 13

A. Every two minutes, for 16 minutes (8 sets):

Back Squat

5 reps @ 55%

5 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ 90%

1 rep @ 90%

B. Three rounds for time of:

Row 500 Meters

10 Hang Power Cleans (135/95 lbs)

10 Alternating Front-Racked Reverse Lunges (135/95 lbs)

 

Saturday, Feb. 14

Open Box 9:00-12:00Pm

 

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

Remember to have your %s ready before you come in and have a plan for team WODs.

 

Monday, Feb. 2

A. Front Squat: every two minutes, for 16 minutes (8 sets of): 3-4 reps, establish weight across for all sets.

B. AMRAP in 6 minutes of:

30 KB Swings (53/35)

20 Pull-Ups

30 Double-Unders

 

Tuesday, Feb. 3

A. Five sets of:

5 Unsupported Seated Strict Press

(sit on a bench or box without back support and press the barbell from shoulder to overhead)

B. Against a 7-minute running clock, complete:

500 Meter Row *scale accordingly

As many rounds and reps as possible of:

5 Single Arm Press each arm (55/35 lbs)

10 Box Jump-Overs

Wednesday, Feb. 4


A. Five sets of:

Power Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes

B. In teams of two, alternate sets to complete 3 each of:

10 Power Cleans (155/105)

400 Meter Run

 

Thursday, Feb. 5

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

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (24/20)

30 Wall Ball Shots (20/14)

Team members will alternate tasks, with only one member working at any one time. Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

 

Friday, Feb. 6

 

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%

Every two minutes, for 4 minutes (2 sets): 4-5 reps @ 80-85%

B. Two sets of:

AMRAP in 3 minutes of:

10 Ground to Overhead (95/65)

10 Overhead Squat (95/65)

10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first.

 

Saturday, Feb. 7

 

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