May 2015 - Reebok CrossFit PTY
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Archive for: May

Monday, May 25

A. Front Squat

4 reps @ 65%

3 reps @ 75%

2 reps @ 80%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ as heavy as possible

B. Three rounds for time of:

30 Wall Ball Shots

20 Burpees

10 Box Jump-Overs

Tuesday, May 26

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

Jerk x 1 rep

Keep all five sets between 70-90%

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

Wednesday, May 27

A. Three Sets of:

30 seconds of Muscle-Ups or Ring Dips

Rest 30 seconds

30 seconds of L-Sits

Rest 30 seconds

B. Every 5 minutes, for 20 minutes (4 sets) for times:

Run 400 Meters

25 Push-Ups

Thursday, May 28

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/35)

30 Pull-Ups

Friday, May 29

A. Take 10-12 minutes to work on Pistols or Pistol Progressions

B. Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar

Minute 2 – 15 Kettlebell Swings (70/53)

Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Saturday, May 16

BOX CLOSED FOR CROSSFIT GYMNASTICS SEMINAR

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

WODs posted for the next two weeks. 

Hey guys! Your Coaches are leaving to compete in the South Regional in Dallas. We will we back next week! Classes will run as usual with our excellent remaining Crew of Coaches. They are helping us out a bunch!! We want you to welcome Félix; he coaches at Crossfitness Five and will be giving us a big hand.  On behalf of the Competitors, we want to THANK YOU SO MUCH, our amazing PTY COMMUNITY,  for all the support through this process!! We will do our best to make you proud. We will be posting on insta/FB (follow the team on instagram: teamrcfpty) as much as we can. 

Monday, May 11

In teams of two, with only one person working at a time (except run) complete:
100 Kettlebell Swings (32/24kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
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.

Tuesday, May 12

A. Every 90 seconds, for 15 minutes (10 sets):

5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

B. Two sets of:
10 Ring Rows

Rest 60 seconds
60s Hollow Hold or Rock

Rest 60 seconds

Wednesday, May 13

A. Front Squat

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

B.E.M.O.M. 10 min.

10 Wall Balls (20,14)

5 Box Jumps (30¨, 24¨ or higher than usual)

Thursday, May 14

A. Push Press 5 x 2, heavy double

B. 5 RFT

10 Dumbbell Push Press (40,25)

10 Burpees

Friday, May 15

Solidarity for our Regional Athletes!!

CrossFit Games Indivual Event 1

¨Randy¨

For time:
75 snatches (75 / 55 lb.)

 

$-Out: AMRAP 3 min.

Rope Climbs

Saturday, May 16

Come practice a skill or make up a missed WOD!

Monday, May 18

Inspired by CrossFit Games Regional Event 3 for Teams

For Time:

800m Run

50 Wall Balls (20,14)

600m Run

40 Wall Balls

400m Run

30 Wall Balls

Tuesday, May 19

A. Every minute, on the minute, for 8 minutes:
Power  Clean x 2 reps with 80-85% of your new 1RM (we tested this on May 6)

B. 30 Cal Row For Time (all out!)

C. Three sets of:

Single-Arm Dumbbell or KB Row x 5 Each Arm (very heavy!)

Rest 60s

45-60 second Hollow Hold

Rest 60 seconds

Wednesday, May 20

A. Front Squat

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

B. For Time:

100 Steps OH Walking Lunge (45/25)

150 AbMat Sit-Ups

200 Mt. Climbers (100 each leg)

Thursday, May 21

A. 3×10 Strict Chest 2 Bar Chin-Ups (rest as needed, scale as needed)

B. ¨Freddie Krueger¨

21-15-9

KB Swings (70/53)

Burpees

Friday, May 22

A. AMRAP – 30 minutes of:

5 Strict Handstand Push-Ups

10 Toes2 Bar

15 Box Jumps (30″/24″)

30 Double-Unders

B. Mandatory Stretches

2 min. Couch Stretch Each Leg

2 min. Froggy Stretch (inner thighs)

Partner Shoulder Internal Rotation Stretch 1-2 min.

Saturday, May 23

Come practice a skill or make up a missed WOD!

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

02 May 2015

Box Programming for May. 4-9, 2015

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Este viernes 8 a las 6:00PM en el box: Goodbye&GoodLuck Get-2-Gether para el Team PTY!! Support Cover $10.00 Games, beverages, and surprises…

Monday, May 4

For Time:

40 Cal Row 30 Strict Pull-Ups

20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
10 Renegade Rows

20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
30 Kettlebell Swings (32/24 kg)
400 Meter Run

Tuesday, May 5

A. Front Squat: new 1RM

B. Three rounds for time of:

10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

Wednesday, May 6

A. Every minute, on the minute, for 12 minutes:

Power Clean x 1 rep
Set 1 – 60%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 80%
Set 6 – 85%
Set 7 – 90%

Set 8-12 – 95% and attempts to find a new 1RM

B. Three sets of:

Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

Thursday, May 7

A. Every 4 minutes, for 24 minutes (6 sets), for times:

Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

B. 10-15 Minutes of Focused Stretching! – Identify greatest areas of need.

Friday, May 8

30 Heavy Thrusters For Time (135/95). Every time you break, 5 T2B.

Saturday, May 9

 

Come practice a skill or make up a missed WOD!

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