March 2015 - Reebok CrossFit PTY
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TIME TO GET READY FOR “FITTEST OF THE BOX” 2015

April 25th!!! Full effort is full victory!!!

Monday, Mar. 30

LAST OFFICIAL DAY OF THE OPEN!! REMEMBER TO SUBMIT SCORES ON TIME!!

A. Every minute on the minute for 15 minutes:

5 Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right)

5 Burpees

“If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.”

B. Every 2 mintues, for 10 minutes (5 sets):

100 meter Farmer’s Carry (as heavy as possible)

Tuesday, Mar. 31  

A. Every 2 minutes, for 16 minutes (8 sets):

Back Squat

Set 1 – 8 reps

Set 2 – 8 reps

Set 3 – 6 reps

Set 4 – 6 reps

Set 5 – 4 reps

Set 6 – 4 reps

Set 7 – 2 reps

Set 8 – 2 reps

“Build in load every set…but make each set challenging.”

B. Every 4 minutes, for 16 minutes (4 sets):

20 Wall Ball Shots

20 Box Jump-Overs or Step-Overs

“Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)”

Wednesday, April 1

Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters

12 Chest-to-Bar Pull-Ups or Strict Pull-Ups

12 Strict Handstand Push-Ups or L-Seated DB Press

Thursday, April 2

A. Strict Press 5 x 5, load up by feel.

B. AMRAP – 6 min.

3 Front Squats (Heavy!!! 80% of Full Clean)

30 DUs  

Friday, April 3

BOX CLOSED

Saturday, April 4

BOX CLOSED

 

LAST WEEK OF THE OPEN!! JOIN US THURSDAY NIGHT AT THE BOX 7:00 PM TO SEE WHAT´S IN STORE FOR US 15.5!! CROSSFIT PTY IS READY FOR CASTRO. 

 

Monday, Mar. 23

A. Every 2 minutes, for 16 minutes (4 sets ):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

B. 5 Rounds For Time:

400m Run

30 KB Swings (53/35)

 

Tuesday, Mar. 24

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

6 reps @ 65%

4 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%

B. AMRAP  in 15 minutes of:

20 Weighted DB Box Step-Overs

30 Double-Unders

20 Push Press (95/65)

 

Wednesday, Mar. 25

21-15-9

Thrusters (115/75)

Burpee Box Jump-Overs (24/20)

*If you are participating in the Open, consider this WOD a test run… these movements  could very well show up… practice pacing, breathing, and consider lowering the rep scheme (15-12-9). If you are not participating in the Open, go all out.

 

Thursday, Mar. 26

OPEN PARTICIPANTS – ACTIVE RECOVERY AND MOBILITY

NON-OPEN CLASS:

Death By Power Cleans (135/95)

$-out: 5×10 One Arm DB Row E/A  

 

Friday, Mar. 27

OPEN WOD 15.5 T.B.A.!!!

 

Saturday, Mar. 28

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

 

REMINDER: Please submit your Open scores on time!!!

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. 16

A. Front Squat : every 2 minutes, for 16 minutes (8 sets):

3 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ 90%

4 reps @ 85%

6 reps @ 80%

B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

1 Power Clean (155/105 lbs)

2 Front Squats (155/105 lbs)

4 Front-Racked Reverse Lunges (155/105 lbs)

8 Chest-to-Bar Pull-Ups

Tuesday, Mar. 17

A. Take 10 minutes to practice Power Jerk

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):

1 Power Jerk

Build to today’s heavy single.

B. Three Sets for max reps of:

60 seconds of Ground to Overhead (155/105 lbs)

60 seconds of Box Jumps (24/20″)

60 seconds of Rest

Wednesday, Mar. 18

Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters

40 Double-Unders

20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Thursday, Mar. 19

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVERY

NON-OPEN PARTICIPANT CLASS:

“Nancy”

5 RFT

Run 400m

15 OHS (95/65)

Friday, Mar. 20

OPEN WOD 15.4 T.B.A.!!!

Saturday, Mar. 21

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

 

REMINDER: Please submit your Open scores on time!!!
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. 9

Four rounds for max reps of:
60 seconds of Kettlebell Swings (53/35)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of DB Front Squats (50/35 lbs)
Rest 60 seconds
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

Tuesday, Mar. 10

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 @ 85%
“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:
200 DUs
50 Wall Balls (20/14)
Sprint through hard!!!

Wednesday, Mar. 11

A. Four sets of: 8-10 Single Arm Press E/A

B. Complete as many rounds and reps as possible in 10 minutes of:
6 Hang Power Cleans (95/65 lbs)
9 Push Presses (95/65 lbs)
12 Burpees Over the Barbell

Thursday, Mar. 12

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVER

NON-OPEN PARTICIPANT
“Helen”
3RFT
400m Run
21 KB Swings (53/35)
12 Pull-Ups

Friday, Mar. 13

OPEN WOD 15.3 T.B.A.!!!

Saturday, Mar. 14

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