thomaspatton, Author at Reebok CrossFit PTY
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Felices Fiestas Patrias!! Box cerrado el lunes 3 y ABIERTO martes 4 y miércoles 5 horario 10:00AM-2:00PM, walk-in.

 

Monday, Nov. 3

Box Closed. Home WOD:

400m Run

+

5 RFT

30 Jumping Squats

20 Burpees

+

400m Run

 

Check out http://www.thetravelingwod.com/ for more WOD ideas!

We would love to hear from you!! Send pictures/WODs that you came up with over the Holidays to share with the community!!

Write to photos@crossfitpty.com or maicfcasis@gmail.com to share!



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VIERNES 31 DE OCTUBRE HALLOWEEN WOD!! WOD WITH YOUR COSTUME! PARTNER WOD ON WEDNESDAY!!

 

Monday, Oct. 27

 

  1. Three Sets of:

60s Weighted Plank Hold

Rest 30 seconds

20 Steps DB Walking Lunges

Rest 60 seconds

 

2. Five RFT:

5 reps of Dumbbell Complex*

10 Toes to Bar

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Power Clean

Front Squat x 2 reps

Push Press x 2 reps


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FUN IN THE SUN: ESTE SABADO 25 DE OCTUBRE ESTAREMOS WODSEANDO EN PUNTA CHAME (PROYECTO PLAYA CARACOL) ALREDEDOR DE LAS 2:00PM!! PARTNER WOD ON WEDNESDAY!!

 

Monday, Oct. 20

  1. Take 15-20 minutes to build to a heavy Jerk (Split or Power)
  2. In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:

                          5 Man-Makers (55/35 lb)



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FUN IN THE SUN: SABADO 25 DE OCTUBRE ESTAREMOS WODSEANDO EN PUNTA CHAME (PROYECTO PLAYA CARACOL) ALREDEDOR DE LAS 2:00PM!! PARTNER WOD ON FRIDAY!!!!

 

Monday, Oct. 13

 

A) Deadlift: 3 x 6-8 reps @ 2011

 

B) Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Kettlebell Swings (70/53)*scale accordingly


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PARTNER WOD ON FRIDAY!!!!

 

Monday, Oct. 6

 

A. Back Squat: 5 x 2-3 reps @ 30X1

Rest 15-20 seconds

10-15 Kipping Pull-Ups

Rest 3 minutes

 

B. Four sets for Max Reps of Cleans against a 2-minute running clock, with 2 minutes of rest between sets:

250m Row

Squat Cleans (135/95 lbs)

*scale accordingly


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Partner WOD on Tuesday! Lots of Barbell work this week!! :)

 

Monday, Sept. 29

 

A. Deadlift

Set 1: 15 reps @ 2011

Rest 2 minutes

Set 2: 10 reps @ 2011

Rest 2 minutes

Set 3: 5 reps @ 2011

 

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 


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Partner WOD on Friday!!

 

Monday, Sept. 22

 

A. Push Press x 6 Sets:

Set 1: 5 reps

Set 2: 3 reps

Sets 3-6 : 1 rep

Rest 2 minutes between sets

 

B. Three rounds for time of:

10 Handstand Push-Ups

20 Pull-Ups

300 Meter Run


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Monday, Sept. 15

 

“2014 Look Good, Feel Good Challenge Workout”

 

A. Take 20 minutes to build to a 2-RM Back Squat

“Note 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.”


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PARTNER WOD ON TUESDAY!!

 

Monday, Sept. 8

 

For Time:

1000m Row

20 Ground to Overhead (135/95 lbs)

30 Dips

100 DUs

30 Dips

20 Ground to Overhead (135/95 lbs)

1000m Run

 

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PARTNER WOD ON FRIDAY!!

 

Monday, Sept. 1

 

Warm-Up/review all barbell movements.

 

Three Rounds For Time of:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Jerks

Use the same barbell for all movements. Recommended weights are 155/105 lbs.


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