Ani Whizz, Author at Reebok CrossFit PTY - Page 19 of 22
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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

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

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

 


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