June 2015 - Reebok CrossFit PTY
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Happy 4th of July this Saturday to our U.S.A Community!! Let’s SUP together! Join us this Saturday in Veracruz @paddleparadise 10:00AM

Monday, June 29

“Don’t Let Me Down, Friend” Partner WOD

In teams of two:

3 Rounds For Time:

50 UB Front Squats (95/65… you may not put the bar down*, you must pass it to your friend in any manner you choose as long as it does not touch the ground)

50 Box Jumps (24/20 alternating every 5 reps)

50m UB Farmer’s Carry (70/53 KB E/A relay the weight @ la tolda roja, friends walk together, must not put the KBs down at any point, not even the switch*)

*Penalty for releasing the weight in the Front Squats or Carry: 50 Burpees each at the end of the WOD, add 5 every time there is another release. 

Tuesday, June 30

A. E.M.O.M. – 15 min.

Min. 1: 3-5 Wall Climbs

Min. 2: 30s Hollow Hold

Min. 3: 5-8 Strict T2B (or progressions)

B. 10-*-9-*-8-*-7-*-6-*-5-*-4-*-3-*-2-*-1

HSPUs

*30 Double Unders between each set of HSPUs (9 sets total DUs)

If you are working on your DUs consider scaling down to 20 or 10 reps depending on your current ability to link them.

Wednesday, July 1

A. 1RM Snatch (or heavy single)

B. 3 Sets For Times:

200m Run

15 KB Swings (70/53)

Rest 1:1

Thursday, July 2

Chipper, For Time:

30 Deadlifts (225/155)

30 Burpees Over the Barbell

30 C2B Pull-Ups

20 Deadlifts (275/185)

20 Burpees Over the Barbell

20 C2B Pull-Ups

10 Deadlifts (315/205)

10 Burpees Over the Barbell

10 C2B Pull-Ups

Friday, July 3

A. 3 Sets NFT:

8-10 Hawaiian Squats

1 min. Weighted Plank Hold

30s E/L Hip Flexor Stretch (Couch Stretch or other)

B. “Karen”

150 Wall Balls For Time (20/14)

C. 3×8-10 DB Rows E/A (Heavy)

Saturday, July 4

Happy 4th of July! 

SUP Saturday at Veracruz @paddleparadise 10:00AM or

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

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

 

 

Remember to take note of your Benchmark times (and other details such as weight used and progressions) on Fridays!! 

Monday, June 22

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

200 KB Swings (53/35)

600 Meter Overhead Carry (45/25, 2do Policía Muerto)

100 DB Renegade Rows (40/25 row left, push-up, row right)

600 Meter Overhead Carry

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym upon returning from each 600m carry.

Tuesday, June 23

A. Back Squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

B. 21-15-9

Front Squat (135/95)

Toes to Bar

Wednesday, June 24

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

Hang Power Clean + Hang Clean

Build over the course of the ten sets, keeping the focus on perfect positioning.

B. Two Sets For Times of:

Row 500 Meters

Rest 5 minutes

Thursday, June 25

150 Double Unders

30 Steps KB/DB Reverse Lunges (53/35)

20 Overhead Squats (135/95)

15 Strict Chest to Rings/Bar Pull-Ups

20  Overhead Squats (135/95)

30 Steps KB/DB Reverse Lunges (53/35)

150 Double Unders

Friday, June 26

A. “Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

B. Three Sets of:

10 Supine Ring Rows or Body Rows

60s of Face-Down Chinese Planks

Saturday, June 27

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

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

 

Monday, June 15

A. E.M.O.M., for 10 minutes: 1 Power Clean (You can stick to one weight that is challenging across or you can increase load as you go… as long as you start with working weight, not warm-up weight!!)

B. 5RFT:

200m Run

15 DB Front Squats

Tuesday, June 16

A. Every 3 minutes, for 15 minutes (5 sets):

4-6 Strict Overhead Press

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

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

5 Push Presses

10 Burpees Over the Barbell

Wednesday, June 17

A. Back Squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ 95%

B. AMRAP in 10 minutes of:

100m Run with Medicine Ball

10 Wall Ball Shots (20/14)

10 Kettlebell Swings (70/53)

Thursday, June 18

Three Sets for Max Reps of:

60 seconds of Burpees (jumping to an approx. 6 inch. above hand target)

Rest 60 seconds

60 seconds of Box Jump-Overs (24/20)

Rest 60 seconds

60 seconds of Dumbbell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

Friday, June 19

A. “Mary”

AMRAP – 20 min.

5 HSPUs

10 Pistols

15 Pull-Ups

B. 3×10 Band Pull-Aparts

10 Tempo AbMat Sit-Ups (3131) (Yes, Tempo Abmat Sit-Ups :) )

Saturday, June 20

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

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

 

Monday, June 8

Four sets for Max Reps against a 3-minute running clock of:

Run 200 Meters

Max Reps Dumbbell Man-Makers (55/35 lbs)

(row, push-up, row, power clean, push press)

Rest 2 minutes.

Tuesday, June 9

A. Every minute, for 10 minutes (10 sets):

1 Hang Snatch + 1 Overhead Squat

B. 10-9-8-7-6-5-4-3-2-1
OHS (135/95)
Burpees Over the Barbell

Wednesday, June 10

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

Minute 1 – 40 Double-Unders

Minute 2 – 6 Strict L-Hang Pull-Ups

Minute 3 – 3-4 Wall Climbs

B. AMRAP 10 min.

Run 100 Meters

10 Toes to Bar

10 Kettlebell Swings (32/24kg)

Thursday, June 11

A. Front Squat

5 reps @65%

4 reps @75%

3 reps @ 80%

3 reps @85%

1 rep @ 90%

1 rep @95%

1 rep @100+%

B. For Time:

500m Row

50 Wall Ball Shots (20/14 lbs)

50 Burpees (use a 45 lb. plate)

Friday, June 12

A. “Grace”

30 Clean and Jerks For Time (135/95)

B. 3 Sets Not For Time

1-Arm DB Rows – 10 E/S

1 min. Hollow Hold

20 Hollow Rocks

Saturday, June 13

Open Box 9:00AM-12:00PM

Come make up a missed WOD or practice a skill!

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

01 Jun 2015

Box Programming for June 1-5, 2015

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Congratulations to all athletes that signed up for the Reebok Determination Race this Sunday, June 7th!!! You guys are going to kill it. We have a cool WOD this Thursday to help reinforce team dynamics. Rest up and hydrate!! HAVE A GREAT TIME & take pictures! 

Monday, June 1

Every 5 min. for 30 min. (6 sets)

200m Run

10 Thrusters (115/75)

10 Burpees Over The Barbell

Tuesday, June 2

A. Every 3 minutes, for 15 minutes (5 sets):

Seated Shoulder Press 6-8 reps

Use the time between sets to stretch calves and hip flexors.

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

10 Strict Handstand Push-Ups

20 Russian Kettlebell Swings

Wednesday, June 3

A. Back Squat

5 reps @ 65%

4 reps @ 75%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

4 reps @ 90+%

Rest 2 minutes between sets.

B. Five RFT of:

8 Ring Dips (or progressions)

10 Toes to Bar

12 Box Jump-Overs

Thursday, June 4

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

Run 800 Meters (as a relay*)

50 Strict Pull-Ups

100 Push Presses (95/65 lbs)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Push Presses (95/65 lbs)

50 Strict Pull-Ups

Run 800 Meters (as a relay*)

*You may relay the distance of the run as you wish. For example switching every 100m… una persona corre a la tolda roja, regresa al box y “taguea” a su teammate para que pueda salir, alternando hasta completar los 800m. As fast as possible!

Friday, June 5

A. “Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-Ups

B. 3 Sets Not For Time:

45s Face-Up Chinese Planks

20s Side Planks (each leg, with leg elevated)

Saturday, June 6

BOX CLOSED FOR CROSSFIT CROSSFIT LEVEL 1 SEMINAR

Sunday June 7th Reebok Determination Race.

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