Ani Whizz, Author at Reebok CrossFit PTY - Page 22 of 23
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The Open is coming. Open Prep Cycle is here. Pony up!! YES, this means lots of burpees, thrusters, power stuff, etc.

This week have all your %s ready before you come in and have a plan for team WODs.

Monday, Jan. 19

A. Three sets of:

8 Barbell Good Mornings @ 3011

Rest 45 seconds

5 Renegade Rows

Rest 45 seconds

60s Double-Under Practice

 

B. AMRAP – 10 minutes of:

5 Shoulder to Overhead (135/95)

10 Box Jumps

15 Kettlebell Swings (53/35)

 

C. Two sets of: 200 Meter Farmer’s Carry

Rest as needed between sets

Tuesday, Jan. 20

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

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

THEN Every two minutes, for 4 minutes (2 sets):

8-10 reps @ 73-78%

 

B.In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (155/115 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Wednesday, Jan. 21

A. Every 2 minutes, for 12 minutes (6 sets):

3 Hang Power Snatches

Focus on speed and perfect mechanics. You may build up load over sets.

 

B. Three Rounds for Time of:

30 Overhead Walking Lunge Steps (45/25 lbs)

15 Pull-Ups

500m Row


Thursday, Jan. 22

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

100 Kettlebell Swings (70/53)

400 Meter Run*

100 Barbell Thrusters (45/35)

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.

Friday, Jan. 23

A. Front Squat: 2×3 Every two minutes, for 12 minutes (6 sets, choose challenging weight for 3 and work across)

B. AMRAP – 6 minutes of:

3 Hang Power Cleans (135/95 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell

C. Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Saturday, Jan. 24

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

The Open is coming. Open Prep Cycle is here. Pony up!!

This week have all your %s ready before you come in or have a plan!

Monday, Jan. 12

Come in with your percentages ready and be time efficient!!

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

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

*Percentages based off of 1RM

 

B. Two sets for max reps of:

Wall Ball Shots x 60 seconds

Rest 60 seconds

Kettlebell Swings x 60 seconds

Rest 60 seconds

Strict Pull-Ups x 60 seconds

Rest 60 seconds

Tuesday, Jan. 13

A. E.M.O.M. 8 minutes:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

 

B.Complete as many rounds and reps as possible in 6 minutes of:

6 Power Cleans (165/115 lbs)

12 Hand-Release Push-Ups

 

C. Three Sets of:

8-10 Supine Ring Rows @ 2111

60 Second Plank Hold

Wednesday, Jan. 14

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters (sub with 3 Wall Climbs)

 

B. 4 RFT:

14 Alternating Dumbbell Snatch (40/25)

14 Toes to Bar

400 Meter Run

Thursday, Jan. 15

A. Every two minutes, for 12 minutes (6 sets of):

3 Front Squats

Build over the course of the sets to today’s heaviest triple.

 

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Ground to Overhead (135/95, 125/85, 115/75, etc. meant to be cycled fast!!!)

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots (20/14)

 

C. Three sets of Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Friday, Jan. 16A

A. Five sets of: 2 Weighted Pull-Ups

Rest 30 seconds

immediately followed by…

Five sets of:

30 seconds of Strict Chin-Ups x Max reps

Rest 30 seconds

 

B. 3 Sets, Against a 4-minute running clock:

500 Meter Row

20 Box Jump-Overs

Double-Unders x Max Reps

Rest 4 minutes between each set.

Saturday, Jan. 17

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

TIME TO GET BACK ON TRACK FOR 2015!! Congratulations to all those who worked out through the holidays!! 

SPECIAL SCHEDULE on Friday 9th: Open Box 9:00AM-12:00PM.

The Open is coming.

Monday, Dec. 5

A. Take 10-12 minutes and build to a 1RM Push Press

B. MAX EFFORT. Two sets for max reps/calories:

2 minutes Row for Calories

Rest 2 minutes

2 minutes Dumbbell or Kettlebell Man-Makers

Rest 2 minutes

2 minutes of HSPUs

Rest 2 minutes

Tuesday, Dec. 6

A. Three sets of:

6-8 Back Squats

Rest 90 seconds

Strict Pull-Ups x Max reps

Rest 90 seconds

 

B. For time:

15 Hang Power Cleans (135/95 lbs)

15 Dips

400 Meter Run

12 Hang Power Cleans

12 Dips

400 Meter Run

9 Hang Power Cleans

9 Dips

400 Meter Run

Wednesday, Dec. 7

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

10 Squat Cleans (95/65 *weight you can move FAST with)

30 Double-Unders

10 Burpees

Thursday, Jan. 8

A. Take 12-15 minutes and build to today’s 3RM Deadlift

B. Four Rounds For Time:

10 C2B Pull-Ups

20 Thrusters (85/55)

30 Kettlebell Swings (53/35)

Friday, Jan. 9

OPEN BOX 9:00AM-12:00PM

T.B.A. by Coach Van

 

Saturday, Jan. 10

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

Happy New Year #CFPTYCOMMUNITY !!!

SPECIAL SCHEDULE on the 31st: OPEN BOX, 6:00-9:00AM and 11:00-3:00P.M.

 

Monday, Dec. 29

A. Skill/Warm-Up: take 10-12 minutes to practice cycling the clean and work up to a medium weight

B. In teams of 5, relay through to complete 4 sets each of:

500 Meter Row

15 Hang Power Cleans (135/95 lbs)

15 Chest to Bar Pull-Ups

15 Wall Ball Shots

*Only one partner may be working at a time so you can’t move to the next station until the person in front of you has completed all the reps

 

Tuesday, Dec. 30

A. Take 15-20 minutes and build to today’s 1RM Snatch, Full or Power

B. Every minute, on the minute, for 14 minutes:

 Even minutes – 3 Snatch or Power Snatch @ 75-85% today’s 1RM

Odd minutes – 30 Double Unders

 

Wednesday, Dec. 31

 New Year’s Eve Special by Coach Whizz

T.B.A.

 

Thursday, Jan. 1

 BOX CLOSED

The CFPTY Crew wishes you a Fit, Strong, and Happy New Year!! May 2015 be filled with lots of physical, mental, and spiritual PRs!

 

Friday, Jan. 2

 In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:

4 Power Cleans (135/95 lbs)

4 Burpees Over the Barbell

Rest 2 minutes

In teams of two, alternating every 5 reps, complete as many reps a possible in 4 minutes of:

Burpee Pull-Ups

Rest 2 minutes

In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:

6 Wall Ball Shots

6 Burpees

 Saturday, Jan. 3

 Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

MERRY CHRISTMAS #CFPTYCOMMUNITY !!! COME GET YOUR CHRISTMAS SPECIAL ON THE 24th! SPECIAL SCHEDULE: OPEN BOX, 6:00-9:00AM and 11:00-5:00PM.

“20-Minute Work Capacity Test” on Friday. Look up results from last time!!

 

Monday, Dec. 22

Four Sets FOR TIMES of:

500 Meter Row

15 Deadlifts (225/155)

15 Handstand Push-Ups

Rest 4-5 minutes between sets

Tuesday, Dec. 23

 

A. Three sets, not for time, of:

40-50 Double-Unders

10 meters Handstand Walk (sub with 5 Wall Climbs)

12-15 Box Jumps

 

B. Partners alternate to complete 10 sets each of:

15 Heavy Kettlebell Swings

100 Meter Run

Wednesday, Dec. 24

A CHRISTMAS SPECIAL BY COACH ALVARO LOPEZ

T.B.A.

Thursday, Dec. 25

BOX CLOSED

HAVE YOURSELF A MERRY CHRISTMAS!!! Rest up (mind and body) and come prepared for your “20-Minute Work Capacity Test” tomorrow!!

Friday, Dec. 26

A. In six sets or less, build to a 1RM Front Squat.

B. “20-Minute Work Capacity Test”

As many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95)

20 Pull-ups

20 Burpees

*Compare your results to last time!!

Saturday, Dec. 27

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

Don’t let upcoming Holidays and end-of-the-year festivities wreck all your hard work and achievements. On behalf of the Crew, we have seen great improvements in all of you!! Time to focus, pack it in, log your results and aim towards lifetime fitness!!

TEAM WODs Tuesday and Thursday!! Pony up!! 

Monday, Dec. 15

A. Three sets, not for time, of:

30 Double-Unders

7-10 Handstand Push-Ups

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

5 Chest to Bar Pull-Ups

10 Wall Ball Shots (20/14)

10 DB Snatches (40/25)

Tuesday, Dec. 16

A. Push Press 5×3, heavy across

B. In teams of two, alternate sets to complete four each of:

10 Dumbbell Ground to Overhead (40/25)

10 Box Jump-Overs (20/14)

300 Meter Run

Wednesday, Dec. 17

A. Back Squat 3×5 heavy across.

B. Two sets of:

Against a 5 minute running clock, complete:

500 Meter Row

50 KB Swings (53/35)

Pull-Ups x Max reps

Rest 5 minutes between sets

Thursday, Dec. 18

A. Ground to Overhead 4 x 3-5 reps

B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:

3 Power Cleans (185/125)

6 Tall Box Jumps (tall for you!!)

9 Push-Ups

Friday, Dec. 19

2014 Reebok CrossFit PTY’s Fittest of the Box

“The Fittest Chipper-AMRAP”

Rx – AMRAP 20 min.

100 Double Unders

80 Wall Balls (20/14)

60 Burpees (target, 45lb. plate)

40 Box Jumps (30”/24”)

20 Chest to Bar Pull-ups

10 Muscle-Ups

Scaled – AMRAP 15 min.

50 Wall Balls (14/10)

40 Box Jumps (24”/20”)

30 Burpees (target, 45lb. plate)

20 Toes to Bar

10 Chest to Bar Pull-ups

 

Saturday, Dec. 20

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

GRACIAS a todos los que nos acompañaron en la fiesta de Navidad el sábado. La pasamos demasiado bien!! Que rumba! Y que bella Comunidad! #VamosPorMas

Team WOD on Thursday (3)!

Monday, Dec. 8

 Box closed!! Día de la Madre

Feliz Día de la Madre a todas las fit, strong mamasitas del #cfptycommunity!! Son dignas de toda admiración. Que tengan un bello día rodeadas de paz, amor, salud y familia. God bless!!

Home WOD: 

A.CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of: Burpees

“This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.”

B. 3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

Tuesday, Dec. 9

A. Front Squat: 5×2 (reach a challenging weight, not maximal, and work across)

B. Two sets for max reps of:

60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Kettlebell Swings (24/16 kg)
60 seconds Double-Unders
Rest 4 minutes

Wednesday, Dec. 10

A. Three sets, not for time, of:

6-10 Alternating Pistols

100′ Bottom’s Up Kettlebell Walk each arm

B. Three rounds for time of:

10 Ground to Overhead (135/95 lbs)
400 Meter Run

Thursday, Dec. 11

Team Chipper

In Teams of 3, with one member working at a time, complete:

100 Toes2Bar

200 Burpees

300 Wall Balls (20/14)

800m MedBall Run (team members run together and relay the ball)

Friday, Dec. 12

A. Deadlift: 5×3 (reach a challenging weight, not maximal, and work across)

B. Every minute, on the minute, for 18 minutes:
1st minute – 5 Thrusters (95/65)
2nd minute – 10 Pull-Ups
3rd minute – 15 Box Jump Jumps (24/20)
Focus on Speed!! *scale accordingly to fit the minute

Saturday, Dec. 13

Come practice a skill or make up a missed WOD!!!

 

29 Nov 2014

Box Programming for Dec. 1-6, 2014

By There are no tags 0 comments

 

Lunes HORARIO ESPECIAL 10:00AM-2:00PM 

Friday we have a 5 member Team WOD!! Plan ahead!!

Christmas Party this Saturday!! Tickets at Front Desk $20.00

Send an email to ani@crossfitpty.com with your Parque Omar times for 3.5km (starting right to left).

Don’t let upcoming Holidays and end-of-the-year festivities wreck all your hard work and achievements. On behalf of the Crew, we have seen great improvements in all of you!! Time to focus, pack it in, log your results and aim towards lifetime fitness!!

 

Monday, Dec. 1

 

HORARIO ESPECIAL 10:00AM-2:00PM  

 

AMRAP – 15 minutes of:

5 Man-Makers (1 Push-up, row R, row L, PC, PP – 40/25)

100 Meter Run

10 Burpee Pull-Ups

100 Meter Run

Tuesday, Dec. 2

 

A. Four sets of:

4-6 Halting Front Squats @ 31X1

Rest 2-3 minutes

 

B. Three sets for Max Reps of:

60 seconds Wall Balls (20/14)

60 seconds Rest

60 seconds Push-Ups

60 seconds Rest

60 seconds Box Jump-Overs (24/20)

60 seconds Rest

Wednesday, Dec. 3


A. Take 12-15 minutes and build to today’s 1RM Jerk (Power or Split, from the rack)

B. “Touch and Go Grace”

30 Clean and Jerks For Time (135/95 *scale accordingly!!!)

*Every time you break 100m MedBall Run (20/14). You can hold on to your bar in any position (overhead, front rack) except the floor.

Thursday, Dec. 4

A. Choose one to work on:

  • Nose&Toes to Wall Handstand Hold 3 x ME
  • Wall Climbs 5 x 5
  • Shoulder Taps 3 x ME
  • Negatives 5 x 5

TTC’s Barbells and Beers WOD 4:

21-15-9

Back Squats (155/105)

Box Jumps (30/24)

Handstand Push-Ups


Friday, Dec. 5

Congo Line

In teams of 5, complete 3 sets each of:

30 Calorie Row

30 Burpees

30 Sit-Ups

30 Wall Ball Shots (20/14)

“Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.”

 

Saturday, Dec. 6

Come practice a skill or make up a missed WOD!!!

 

Partner WOD on Friday!!

Don’t let upcoming Holidays and end-of-the-year festivities wreck all your hard work and achievements. On behalf of the Crew, we have seen great improvements in all of you!! Time to focus, pack it in, log your results and aim towards lifetime fitness!!

Monday, Nov. 24

A. Four sets of:

3-5 Push Press

Rest 2-3 minutes

B. E.M.O.M.  15 minutes:

1st min. – 150m Row

2nd min. – 10 Handstand Push-Ups

3rd min. – 30 Double-Unders

 

Tuesday, Nov. 25

A. Five sets of:

3-5 Power Cleans

Rest 2 minutes

B. 21-15-9

Kettlebell Swings (70/53)

Push-Ups

Pull-Ups

 

Wednesday, Nov. 26

A. Four sets of:

4-6 Halting Front Squats @ 31X1

Rest 2-3 minutes

B. Three sets of:

Against a 3-minute running clock, complete:

500m Row (scale accordingly!!)

Dumbbell Thrusters (40/25)

Rest 3 minutes between sets

 

Thursday, Nov. 27

For time:

5 Shoulder to Overhead (185/125) *heavy!! but scale accordingly!

10 Power Cleans (185/125) *heavy!! but scale accordingly!

15 Burpees Over the Barbell

600 Meter Run

15 Burpees Over the Barbell

10 Power Cleans

5 Shoulder to Overhead

 

Friday, Nov. 28

In teams of two, alternating each movement, complete ten rounds of:

10 Overhead Squat (115/75)

10 Toes2Bar

300 Meter Run

(Partner A performs 10 overhead; Partner B performs 10 T2B; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc….)

 

Saturday, Nov. 29

Come practice a skill or make up a missed WOD!!!

Partner/Team workouts Thursday and Friday!! Box will be closed on Saturday due to L1 CrossFit Seminar HOWEVER there is a weekend task you must complete and you must come in on Monday with your time. See below on Saturday.

Don’t let upcoming Holidays and end-of-the-year festivities wreck all your hard work and achievements. On behalf of the Crew, we have seen great improvements in all of you!! Time to focus, pack it in, log your results and aim towards lifetime fitness!!

Monday, Nov. 17

From CrossFit HQ: CrossFit is an evidence-based fitness program. Meaningful statements about safety, efficacy and efficiency — the three most important and interdependent facets of any fitness program — can be supported only by measurable, observable, and repeatable facts, (i.e., data)LOG AND KEEP TRACK OF YOUR RESULTS!!

A. Take 20 minutes to build to a 2-RM Back Squat. Take note of best successful 2-RM.

B. One set of:

Strict Pull-Ups x Max Reps

Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.

C. For max reps:

Three minutes of Rowing (for max calories)

Rest 60 seconds

Three minutes of Burpee Box Jump-Overs (24”20”)

Rest 60 seconds

Three minutes of Wall Ball Shots (20/14)

Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.

 

Tuesday, Nov. 18

A. Three sets, not for time, of:

5-10 Chest to Bar Pull-Ups

6-10 Alternating Pistols

3-5 Kettlebell Windmills – each arm

 

B. Three rounds for time of:

50/30 Push-Ups

30 Double-Unders

400 Meter Run

 

Wednesday, Nov. 19

 A. Four sets of:

6-8 Halting Front Squats @ 32X1

Rest 2-3 minutes

*If you have knee injuries please consult with the Coach on duty.

 

B. AMRAP 7 minutes of:

5 Handstand Push-Ups

10 Sit-Ups

15 Squats

 

Thursday, Nov. 20

 

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1:

10 Box Jumps

5 Pull-Ups

Station 2:

10 Burpees

5 DB Thrusters

Station 3:

300 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

 

Friday, Nov. 21

 A. Five sets of:

Clean and Jerk x 1.1.1

(rest 7-10 seconds between singles)

Don’t worry about weight, concentrate on great mechanics!!

Rest 2 minutes

 

B. In teams of 2 or 3, alternate to complete 10 sets each of:

3 Ground to Overhead (135/95, 125/85, 115/75…)

3 Burpee Pull-Ups

 

 

Saturday, Nov. 22

BOX CLOSED FOR CROSSFIT LEVEL 1 SEMINAR.

Weekend Task & Homework:

Dar la vuelta completa al Parque Omar, comenzando del lado derecho. Tomar el tiempo exacto usando los marcadores del parque. Traigan sus tiempos el lunes.

 


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