April 2015 - Reebok CrossFit PTY
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Congratulations to all “FITTEST OF THE BOX” 2015 participants and winners!! You are all an inspiration!

Monday, April 27

Post-competition Restorative

Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders
Minute 2 – 10 Push-Ups (scale reps if needed)*

Minute 3 – 15 AbMat Sit-Ups*

*If you did not compete on Saturday, substitute with 10 Burpees and 15 KB Swings!!

Tuesday, April 28

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

High Hang Clean – Hang Clean

B. For time:

Row 500 Meters
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers (40-25)

Wednesday, April 29

Gymnastics Practice!!

A. Two sets of:

60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols

Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Chest-to-Bar Chin-Ups

Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B. Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Hollow Rocks

Minute 3 – 30 seconds of Ring Dips

Thursday, April 30

A. Front Squat

5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
4 reps @ as heavy as possible

B. Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)

Friday, May 1

In teams of three, complete five rounds each, for max reps, of:

Station A: 100 Meter Farmer’s Carry

Station B: Push-Ups
Station C: Wall Ball Shots

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.
Time cap: 25 minutes

Saturday, May 2

COME PRACTICE A SKILL OR MAKE A UP A MISSED WOD! 

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

 

22 Apr 2015

Fittest of the Box 2015 – WODs

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EVENT 1 – “Beast Mode”

Rx+/Rx/Teens

For Max Weight (lbs.)

  1. Hang Snatch
  2. Deadlift: 3RM

3:00 min. to establish a 1RM Snatch from the Hang Position. The barbell must be lifted off the ground to full extension, once the movement has initiated, the barbell may not pass below the knee. Athletes may perform a Full Snatch or a Power Snatch, finishing the repetition with full extension of the knees, hips, shoulders and elbows with the load overhead.

Immediately followed by…

3:00 min. to establish a 3RM “Touch and Go” Deadlift triple. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Athletes may not rest the bar on the floor nor release the bar from there hands during the attempt. No bouncing.

ATHLETES MUST UNLOAD THEIR BAR AND RESTACK THEIR TOWERS WHEN THE CLOCK HITS 6:00 min.

Scoring: max weight achieved in each movement will be registered in pounds. Athletes will receive an overall placement for each the Snatch and the Deadlift independently.

Total Time: 6:00 min.

 

EVENT 2 – “Pain Cave”

Rx+

For Time (Time Cap 10 min.):

50 KB Swings For Time (53/35) *NOTE TIME OF COMPLETION

21-15-9

Bar-Facing Burpees

Thrusters (95/65)

 

Rx: 30 KB Swings (53/35), Thrusters (75/55)

Teens: 30 KB Swings (35/26), Thrusters (55/35)

 

At the count of 3,2,1..Go! Athletes will perfom 50 KB Swings for time. Once they have completed this task they may move on the to the dreaded couplet, starting with Bar-Facing Burpees. Standards for the KB Swing will be discussed in detail on site. Athletes must place KB in the designated area before initiating burpees!! In the Thruster, the hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Total Time: 10:00 min.

Scoring: athletes will be scored on both time for completion of the KB Swings and total time for the event. Overall placement will be given for both.

 

EVENT 3 – “The Dark Side”

Only 5 Men and 5 Women of the Rx+, Rx categories will make it through to the third event. In the case of Teens, it will be 3 girls and 3 boys.

Rx+

800m Run For Time (4:00 min. CAP)

3min. Max Muscle-Ups Men/Chest-2-Bar Pull-Ups Women

2min. Max G20H (155/105)

1min. TRANSITION

SPRINT FOR TOTAL EVENT TIME (TIME CAPS AT 15 min.)

7 Strict HSPU (Women: kipping allowed)

14 Pistols, alternating

18 T2B

24 Box Jump-Overs (24/20)

 

Rx/Teens

600m Run For Time (4:00 min. CAP)

3min. Max Chest-2-Bar Pull-Ups Men/Max Pull-Ups Women

2min. Max G20H (Sc: 125/85 Teens: 95/65)

1min. TRANSITION

SPRINT FOR TOTAL EVENT TIME (TIME CAPS AT 15 min.)

10 Toes to Bar

20 Box Jump-Overs (24/20)

30 Wall Balls (20/14)

At the count of 3,2,1..Go! Athletes will run 800m for time. When the clock hits 4:00 min. athletes will have 3:00 min. to complete maximum amount of Muscle-Ups (men) or C2B Pull-Ups (women). When the clock hits 7:00 min. athletes will have 2:00 min. to perform max reps of Ground to Overhead (Clean and Jerk, Snatch or any variation will be accepted). Athletes will have from minute 9:00 to 10:00 to prepare to sprint through HSPUs, Pistols, T2B, Box Jump-Overs. On the Box Jump-Overs, stepping over will not be allowed. Standards for the HSPUs and Pistols will be reviewed on the spot. The WOD will end at minute 15:00 on the clock.

Scoring: Athletes will receive an overall placement in four different areas of this chipper. 1)Run For Time 2) Max reps gymnastics (MUs/Pull-Ups) 3) Max reps Weightlifting (G20H) 4) Total time to finish the chipper/

Total Time: 15 min.

“…full effort is full victory.” – Ghandi 

“FITTEST OF THE BOX” 2015 April 25th!!! Full effort is full victory!!

WODs posted Wednesday night…

Rest and/or Active Recovery&Mobility recommended for FOTB Competitors Thursday and Friday. Follow programming Monday-Wednesday.

***Martes 21 y miércoles 22 no se podrá utilizar el interior del box entre las horas de 8:00AM-4:00PM. Las clases del mediodía (11:30, 12:30) se darán afuera. Disculpen las molestias!!

 

Monday, April 20

A. Deadlift

5 reps @ 70%

4 reps @ 80%

3 reps @ 90%

1 rep @ 95%

2 reps @ as heavy as possible

Rest 2 minutes between sets.

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

400m Run

5-7 G2OH (choose 155/105, 125/85, 115/75)

*scale reps NOT weight!!

 

Tuesday, April 21

*Clases de 11:30AM-1:30PM: no se podrá utilizar la parte de atrás del box, estaremos entrenando afuera…ver WOD abajo

 

A. 15 min. Gymnastics Practice (scale reps accordingly)

Min. 1: 7-9 Strict HSPU or Kipping

Min. 2: 6-10 Pistols (3-5 E/L)

Min. 3: 3 Muscle-Ups or 9 C2B Pull-Ups/Pull-Ups

B. 30-20-10

KB Swings

Burpees (onto 45lb. plate)

 

* WOD Mediodía:

3RFT

30 KB Swings

20 Pull-Ups

10 Burpees

 

Wednesday, April 22

*Clases del mediodía: no se podrá utilizar la parte de atrás del box, estaremos entrenando afuera… ver WOD abajo

 

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

Hang Power Snatch + Hang Snatch

B. For Time, sprint through:

15-10-5

Thrusters (choose 95/65, 75/45, 55/35)

Box Jump-overs

Toes to Bar

 

* WOD Mediodía:

21*-15*-9*

Box Jumps

T2B

*200m run after each set

 

Thursday, April 23

FOTB Competitors: Rest Day or Mobility & Active Recovery!!!

A. Push Press 5×3

B. For Max Reps in 6:00 min.

Row 1000m

Double Unders (if you don’t have DUs, replace with Burpees over the Erg)

 

Friday, April 24

FOTB Competitors: Rest Day or Mobility & Active Recovery!!!

A. Back Squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

10 reps @ 70-80%

B. E.M.O.M. – 10 min.

10 Wall Balls

5-7 Push-Ups

 

Saturday, April 25

FITTEST OF THE BOX 2015

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

 

“FITTEST OF THE BOX” 2015 April 25th!!! Full effort is full victory!!!

New Registration Deadline: Wednesday, April 15th!! Front Desk

Monday, April 13

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

High Hang Snatch + Hang Snatch

“Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.”

B. “Karen”

150 Wall Balls For Time (20/14)

*Be smart and efficient with your time. Strategize. Note times for 50 reps, 100 reps.

Tuesday, April 14

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

10 Power Cleans (choose 155/105, 125/85, 115/75)

5 Shoulder to Overhead (155/105)

*scale reps NOT weight accordingly.

Wednesday, April 15

A. Deadlift

5 reps @ 65%

4 reps @ 75%

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

3 reps @ 85%

5 reps @ as heavy as possible

Rest 2 minutes between sets.

 

B. For Times:

800m Run

Rest 3 min.

600m Run

Rest 2 min.

400m Run

*NOTE TIMES FOR EACH SET!

Thursday, April 16

CrossFit Open Event 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters (choose 95/65 or 75/45)

Bar-Facing Burpees

 

Friday, April 17

A. “Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups

Rest 60 seconds

2 Minutes of Alternating Pistols (weighted with KB if possible)

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Chest-to-Bar Chin-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)

B. Every minute, on the minute, for 15 minutes:

Minute 1 – 10-15 Kettlebell Swings (70/53)

Minute 2 – 15 Box Jumps (24″/20″)

Minute 3 – 10 Toes to Bar

Saturday, April 18

Open Box 9:00AM-12:00PM. Come practice a skill or make up a missed WOD!!

 

TIME TO GET READY FOR “FITTEST OF THE BOX” 2015 April 25th!!! Full effort is full victory!!!

REGISTRATION FOR FOTB 2015 BEGINS THIS MONDAY APRIL 6th AND ENDS SUNDAY APRIL 12th. REGISTRATION FEE $10.00. STAY TUNED TO INSTAGRAM FOR MORE DETAILS. TO REGISTER, HEAD OVER TO FRONT DESK. IF YOU ARE INTERESTED IN VOLUNTEERING PLEASE EMAIL ani@crossfitpty.com 

Monday, April 6

A. Front Squat: heavy single for the day or new 1RM.

B. AMRAP – 7 min.

10 Wall Balls

10 Burpees  

Tuesday, April 7

A. Hang Snatch Technique: build up to something heavy for the day (power or full)

B. Three rounds for time of:

5 Muscle-Ups or 10 Strict Chest-to-Bar Pull-Ups

10 Overhead Squats (115/75 lbs)

50 Double-Unders

Wednesday, April 8

“Christine”

Three rounds for time of:

Row 500 Meters

12 Deadlifts (BW or 3/4 BW)

21 Box Jumps (24/20)

Thursday, April 9

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

400 Meter Run

30 Kettlebell Swings (70/53)

20 Box Jump-Overs (24″/20″)

“Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.”

Friday, April 10

BOX CLOSED – CUMBRE

Home WOD

30 second Handstand

1 Handstand Pushup

30 second Handstand

2 Handstand Pushup

30 second Handstand

3 Handstand Pushup

30 second Handstand

4 Handstand Pushup

30 second Handstand

3 Handstand Pushup

30 second Handstand

2 Handstand Pushup

30 second Handstand

1 Handstand Pushup

*If you do not have HSPUs, then follow the same scheme with 30s Plank Hold and 3 Push-Ups, 30s Plank, 6 Push-Ups, etc.… ascending up to 12 Push-Ups then descending 12-9-6-3…

then

4 min. AMRAP

10 Jumping Lunges

10 Air Squats

Saturday, April 11

BOX CLOSED – CUMBRE