Box Programming for Oct. 27-Nov. 1, 2014 - Reebok CrossFit PTY
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Box Programming for Oct. 27-Nov. 1, 2014

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Box Programming for Oct. 27-Nov. 1, 2014

Box Programming for Oct. 27-Nov. 1, 2014

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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

Tuesday, Oct. 28

  1. Four sets of:

3-5 Push Press

Rest 90 seconds

3-5 Weighted Chin-Ups

Rest 90 seconds

 

2. For time:

10 Wall Ball Shots

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips

1 Wall Ball Shot

10 Ring Dips

 

 

Wednesday, Oct. 29

 

  1. Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift.
  2. In teams of two, alternate rounds and complete 7 each of:

 

5 Deadlifts*

5 Chest to Bar Pull-Ups

*load with 65-70% of today’s heavy triple from part A.

 

 

Thursday, Oct. 30

 

Five Rounds of:

Against a two-minute running clock, complete:

3 Hang Power Cleans

6 Shoulder to Overhead

9 Front Squats

Burpees for Max Reps

Rest 2 minutes between sets. Choose load: 135/95, 125/85, 115/75, 95/65, 75/55

*SCALE REP SCHEME AND LOAD ACCORDINGLY!! You should not break the complex.

Score: Total amount of burpees completed in five rounds.

 

 

Friday, Oct. 31 / Happy Hallow’s Eve, CrossFitters!

Warm-Up: Zombie Chase

400m Burden Carry For Time (standarized to first speed bump for today)

Choose your burden: Bumper (45/25), KB (53/35) DB (40/25)

Every pause/stop pay with 10 Burpees back at box.

WOD: TBA >:)

 

 

Saturday, Nov. 1

Walk-in box: come make up a missed WOD or practice a skill!

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