Box Programming for Nov. 10-16, 2014 - Reebok CrossFit PTY
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Box Programming for Nov. 10-16, 2014

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Box Programming for Nov. 10-16, 2014

Box Programming for Nov. 10-16, 2014

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BOX CLOSED MONDAY! SEE HOME WOD. PARTNER WOD THURSDAY!!! REMEMBER TO SIGN UP FOR REEBOK’S #LIVEWITHFIRE TOUR THIS SATURDAY 15th (Parque Omar) AND ELISABETH AKINWALE ON BALANCE SEMINAR!!

 

Monday, Nov. 10

 

Box Closed. Home WOD:

10! Push-Ups (10,9,8,7,6…)

15s Handstand Hold

(Example: 10 Burpees, 15s HH, 9 Burpees, 15s HH, etc.)

Followed by:

AMRAP 5 min.

10 Hollow Rocks

10 Sit-ups

30 Mountain Climbers

 

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 to share!

 

Tuesday, Nov. 11

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

B. “20-Minute Work Capacity Test”

AMRAP 20 minutes of:

20 Thrusters (135/95)

20 Pull-ups

20 Burpees

Wednesday, Nov. 12

A. Five sets of:

1 Hang Power Snatch (building up)

Rest 2 minutes

 

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Overhead Squats

7 Lateral Jumps Over Barbell

7 Toes to Bar

 

Thursday, Nov. 13

 

In teams of two, complete:

100 Pull-Ups

300m DB Farmer’s Carry (heavy, swap weights as often as needed)

100 Wall Ball Shots (20/14)

300m DB Farmer’s Carry

100 Burpee Box Jump-Overs (24/20″)

300m DB Farmer’s Carry

 

Friday, Nov. 14

T.B.A.

 

Saturday, Nov. 15

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

PARQUE OMAR REEBOK’S #LIVEWITHFIRE TOUR/ELISABETH AKINWALE ON BALANCE SEMINAR. Parque Omar.

 

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