April 2016 - Reebok CrossFit PTY
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AVISOS SUPER IMPORTANTES:

  1. DEBEN REGISTRARSE OFICIALMENTE PARA EL FOTB ESTA SEMANA!!
  2. ESTE SABADO TENDREMOS UN OPEN BOX PARA LA COMUNIDAD CROSSFIT PARA QUE VENGAN A WODSEAR EN HONOR A GABO Y SU PUESTO EN EL SOUTH REGIONAL – HAREMOS UN WOD ESPECIAL Y ESTAREMOS RECOLECTANDO EL APORTE QUE PUEDAN HACER A SU TRIP. MIL GRACIAS POR EL APOYO!!
  3. CLIENTES QUE OCUPAN CASILLEROS: PASAR A LA RECEPCION A CONFIRMAR SU NUMERO/LLAVE/MENSUALIDAD. ESTAREMOS SACANDO LOS CASILLEROS DE LOS VESTIDORES ESTA SEMANA.

Monday, April 25

A. Strength

Front Squat: 3 Sets x 1 Reps @ 100% (we are not looking for a new max YET, you will attempt to repeat your max today 3 times, you may also try 97.5%).  

Front Rack Reverse Lunges (from the rack): 3 Sets x 4 Reps (2 E/L!!) @ 70-75% of FS-1RM.

B. For Time:

150 Swings (53/35)

*Every stop, immediate 10 Wall Ball (20/14) Penalty.

Tuesday, April 26

A. Push Press: 3×3 @ 85%

B. Half “Kalsu”

50 Thrusters (135/85Rx, but scale accordingly!!)

*BUT every minute on the minute, 5 Burpees. Tip: stop Thrusters at the 50s mark so you can rest prior to Burpees.

Wednesday, April 27

A. Monkey Warm-Up

3 Sets Not For Time

5 Strict T2B (or strict straight leg raises)

60s Side Plank Hold E/S (elbow)

1-3 Rope Climbs (or progression)

B. For Time AFAP

1000m Row

100 Renegade Rows (DB/KB)

1000m Run

Thursday, April 28

A. Deadlift: 3 Sets x 3 Reps @ 90%, then 2 Sets x 1 Rep @ 100% (we are not looking for a new max YET, you will attempt to repeat your max today 3 times, you may also try 97.5%).  

B. E.M.O.M. – 16 min.

Min. 1: 5 S2OH (155/105)

Min. 2: 30 Double Unders

Friday, April 29

FINAL OPEN WOD FOR FOTB!!!

FOTB16.5 “Frog”

For Time (NO CAP)

21-15-9-6-3

Front Squats (135/95)

T2B

Burpees Over The Barbell

Saturday, April 30

ESTE SABADO VEN A APOYAR A GABO FOR REGIONALS!! ESTAMOS INVITANDO A LA COMUNIDAD CROSSFITERA A LLEGAR A WODSEAR Y APORTAR LO QUE PUEDAN A LA ALCANCIA DEL TRIP PARA GABO. #southregional2016 #gabotakesdallas

Extra Strength Work:

Front Squat: 2 Sets of 2 Reps @ 95%

Deadlift: 2 Sets of 2 Reps @ 95%

Open Box 9:00AM-12:00PM, “Gabo” WOD 12PM

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

FITTEST OF THE BOX 2016 “King of the Jungle” Edition. Saturday, May 21 – PASEN A REGISTRARSE!! Para que esta competencia sea un éxito se les agradece registrarse en Front Desk lo más pronto posible y por ende así tener una mejor planificación y organización.

– The proving grounds of PTY’s bravest. Categories: RX, Sc, Teens. Register at Front Desk/send email to ani@crossfitpty.com

Monday, April 18

A. Strength

Front Squat: 3 Sets x 1 Reps @ 95%

Front Rack Reverse Lunges (from the rack): 3 Sets x 6 Reps (3 E/L!!) @ 65-70% of FS-1RM.

B. 3 Rounds For Time:

100m Farmer’s Carry (70/53)

20 Russian Swings (70/53)

200m Run

Tuesday, April 19

A. Push Press: 5×3 @ 80%

B. AMRAP- 8 min.

5 Heavy Thrusters (135/95)

20 Box Jumps

Wednesday, April 20

A. Deadlift: 3 Sets x 5 Reps @ 85%, then 3 Sets x 1 Rep @ 95%

B. For Time AFAP

50 Cal Row

50 T2B

Thursday, April 21

A.Monkey Warm-Up

3 Rounds alternating:

10 Monkey Push-Ups

20 HS Shoulder Taps (10 E/S)

20 V-Ups

B. E.M.O.M. – 16 min.

Min. 1: 100m Sprint

Min. 2: 10 Burpees (onto 45lb. plate)

Friday, April 22

FOTB 2016 OPEN WOD for the next few weeks you will be performing once a week, as part of regular programming, an FOTB “Open” WOD for purposes of categorizing competitors adequately (Rx/Sc). All competitors MUST do the workout AS PRESCRIBED even if that means not being able to score at all. If this is your case, you will perform a scaled version of the workout after your attempt. Your score for the leaderboard will be the one for the workout done as prescribed. You must perform your WOD with a CrossFit PTY Coach or judge  appointed by a Coach. This will not affect your results in the actual competition, this is just for categorization purposes only (and plain old CrossFit FUN).

F16.4 “Orangutan Man”

For Time (TIME CAP 10 MIN.)

40 Wall Balls (20/14 men to 10” women 9”)

9 Hang Squat Cleans (135/95)

30 Wall Balls

7 Hang Squat Cleans (155/105)

20 Wall Balls

5 Hang Squat Cleans (175/115)

10 Wall Balls

3 Hang Squat Cleans(205/135)

5 Wall Balls

1 Hang Squat Cleans (225/155)

*** If you are an FOTB Competitor and have made your Rx attempt but didn’t get too far in, you can try workout with the following scaled weights (this applies to non-competitors, as well): 95/65, 115/75, 135/95, 155/105, 175/115***

Saturday, April 23

Extra Strength Work:

Front Squat: 3 Sets x 2 Reps @ 95%

Deadlift: 2 Sets of 3 Reps @ 90%

Open Box 9:00AM-12:00PM

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

FOTB-2016 Saturday, May 21 – the proving grounds of PTY’s bravest. Categories: RX, Sc, Teens. Register at Front Desk/send email to ani@crossfitpty.com

Monday, April 11

A. Strength

Front Squat: 5 Sets x 1 Reps @ 90%

Front Rack Reverse Lunges (from the rack): 3 Sets x 6 Reps (3 E/L!!) @ 60% of FS-1RM.

B.FOR TIME! 3km Row

Tuesday, April 12

A. Monkey Warm-Up

2×16 Monkey Hang Toe Taps (opposite foot)

Alternated with

2 x ME Unbroken T2B

then…

3 x 1:00m Weighted Plank Hold

B. AMRAP 12 min.

10 Box Jumps

15 Wall Balls (20/14)

30 Double-Unders

Wednesday, April 13

A. Deadlift: 3 Sets x 5 Reps @ 80%, then 3 Sets x 1 Rep @ 90%

B. “Jeremy”

21-15-9

Overhead Squats (95/65)

Burpees (must jump onto 45 lb plate, no extension needed just touch plate with both feet same time)

Thursday, April 14

A. Push Press: 5×5 @ 75%

B. 2 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

Friday, April 15

FOTB 2016 OPEN WODs for the next few weeks you will be performing once a week, as part of regular programming, an FOTB “Open” WOD for purposes of categorizing competitors adequately (Rx/Sc). All competitors MUST do the workout AS PRESCRIBED even if that means not being able to score at all. If this is your case, you will perform a scaled version of the workout after your attempt. Your score for the leaderboard will be the one for the workout done as prescribed. You must perform your WOD with a CrossFit PTY Coach or judge  appointed by a Coach. This will not affect your results in the actual competition, this is just for categorization purposes only (and plain old CrossFit FUN).

F16.3 “Grizzly The Bear”

AMRAPS for total Reps

4 min. Max Cal Row (1 Cal = 1 Rep)

3 min. Max Reps Deadlifts (275/185)

2 min. Max Reps S2OH (155/105)

1 min. Max Reps HSPUs

Notes: total time – 10 min. AMRAPS are consecutive, no breaks in between. You must deload your DL barbell to S2OH in either the Deadlift AMRAP time frame or the S2OH AMRAP time frame. The strategy is up to you. Two barbells are not allowed. You MUST use clips or barbell collars. Your judge MUST take note of reps performed in EACH AMRAP and overall reps.

FOTB Competitors, Scaled version (AFTER your Rx attempt): Deadlift (225/155), S2OH (115/75)

Saturday, April 16

Open Box 9:00AM-12:00PM

Extra Strength Work:

Front Squat: 3 Sets x 2 Reps @ 90%

Deadlift: 2 Sets of 3 Reps @ 85% (SKIP this if you performed FOTB16.3 and feel taxed)

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

FOTB-2016 Fecha tentativa: May 21 – the proving grounds of PTY’s bravest. Categories: RX, Sc, Teens. Register at Front Desk/send email to ani@crossfitpty.com

Monday, April 4

A. Front Squat: 5 Sets x 2 Reps @ 85%

B. 3 Rounds For Time AFAP!

10 Front-Rack Reverse Lunges (135/95)

5 Front Squats (135/95, try to go from Lunges to Front UB!!)

15 Box Jumps (24/20)

Tuesday, April 5

A. Monkey Warm-Up

3x15s Hollow Hang

Alternating with

3x20reps Monkey Taps (10 each side)

Then…

3 x 45s V-Hold

B. 4 Sets of:

100m Farmer’s Carry

10 T2B (aim to not break!)

Rest 1 min. between sets.

Be sure to stretch your wrists/forearms after class!  

Wednesday, April 6

A. Strict Press: 5×1 @ 95-105%

B. AMRAP- 12 min.

400m Run

20 HSPUs

Thursday, April 7

A. Deadlift: 3 Sets x 5 Reps @ 75%, then 3 Sets x 1 Rep @ 85%

B. For Time: 2000m Row

Immediately followed by 50 Pull-Ups, for total time.

***You should have TWO scores on the board, your time for the row and your total time for both row and Pull-Ups.

Friday, April 8

FOTB 2016 OPEN WOD for the next few weeks you will be performing once a week, as part of regular programming, an FOTB “Open” WOD for purposes of categorizing competitors adequately (Rx/Sc). All competitors MUST do the workout AS PRESCRIBED even if that means not being able to score at all. If this is your case, you will perform a scaled version of the workout after your attempt. Your score for the leaderboard will be the one for the workout done as prescribed. You must perform your WOD with a CrossFit PTY Coach or judge  appointed by a Coach. This will not affect your results in the actual competition, this is just for categorization purposes only (and plain old CrossFit FUN).

You can do the WOD on Saturday if you can’t on Friday!! If for some reason you know you will be out you may also do it a day before. Let the Coach on duty know! 

F16.2 is 2014 Regional Individual Event (3)

“Nasty Girls V2”

50 One-legged Squats, alternating (Pistols)***

7 Muscle-Ups (in this case, women will perform Bar MUs)

10 Hang Power Cleans (175/115)

Tie Break: time for 50 Pistols in Round 1

TIME CAP 16 minutes

***The one-legged squat begins and ends with the athlete standing and the hip and knee fully extended. Athletes must alternate legs after every successful rep and can not alternate until a successful rep is completed. The hip crease must be below the top of the knee at the bottom and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.

If you must perform the WOD Scaled after your attempt – you will do:

“Nasty Girls” – Original, V1

3RFT

50 Air Squats

7 Muscle-Ups (sub with 21 C2B Pull-Ups or 21 Jumping C2Bs)

10 Hang Power Cleans (135/95… or scale to 115/75, etc.)

Saturday, April 9

Extra Strength Work:

Front Squat: 4 Sets x 3 Reps @ 85%

Deadlift: 3 Sets of 3 Reps @ 80%

Open Box 9:00AM-12:00PM

TO BE ANNOUNCED…

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