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18 Jan 2014

Programming for January 20-25, 2013

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Monday, Jan. 20

 

BOX

 

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

Front Squat x 1 rep @ 85-95%

 

B. Four sets for times of:

20 Double-Unders

15 Wall Ball Shots (20/14 lb to 12”/10”)

10 Chest-to-Bar Pull-Ups

Rest 60 seconds


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*Partner WOD on Thursday! Pair up!!

 

Monday, Jan. 13

 

BOX

 

A. Every minute, on the minute, for 8 minutes:

Front Squat x 2 reps @ 80-85%

 

B. Every minute, on the minute, for 12 minutes:

Odd Minutes – 15 Wall Ball Shots (20/14 lb)

Even Minutes – 10 Chest-to-Bar Pull-Ups


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05 Jan 2014

Programming for Jan. 6-11, 2013

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*This week we begin with the new Open Prep cycle! Get ready to get your Game ON*

 

Monday, Jan. 6

 

BOX

 

A. E.M.OM. for 8 minutes:

Front Squat x 2 reps @ 75-80%

 

B. 3 Rounds for time:

10 Power Cleans (60%of1RMClean)

15 Chest to Bar Pull-Ups

Time Cap: 12 min.


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Monday, Dec. 30

 

BOX

 

For Max Reps:

3 Minutes of Box Jumps (24″/20-18″)

1 Minute of Rest

3 Minutes of Kettlebell Swings (24/16 kg)

1 Minute of Rest

3 Minutes of Thrusters (115/85 lbs.)

 

Cash-out: V-HOLDs 45s hold/30s rest 5 rounds


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Monday, Dec. 23

BOX

A. Every minute, on the minute, for 20 minutes:

Odd Minutes – Stationary Dips (7/5)

Even Minutes – 15 Unbroken Kettlebell Swings (as heavy as you can keep unbroken)

*Scale accordingly!

B. Weighted Planks

3 x 1 min. hold, rest 1 min.


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Monday, Dec. 16

 

BOX

 

A. E.M.O.M. for 5 min. perform 1 Back Squat at 90% (in full classes be prepared for two people to work one right after the other on the same min. at 30s, and to have two heats).

 

B. Three Rounds for times of:

10 Pull-Ups

20 Wall Ball Shots (30/20 lbs)

30 Double-Unders

Rest 2 minutes


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07 Dec 2013

Programming for Dec. 9-14, 2013

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Monday, Dec. 9 – BOX CLOSED – Outdoor Optional:

A. Easy 1-Mile Warm-Up Run

B. Two sets of:

Run 1200 Meters @ 90-95%

Rest 5 minutes

 

Tuesday, Dec. 10

BOX

 

A. Back Squat

Set 1 – 5 reps @ 70-75%, Set 2 – 3 reps @ 80-85%, Set 3 – 1 rep @ 90-95%, Sets 4 – 2 reps @ 90%

 

B. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

30 Push-Ups

400 Meter Run


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30 Nov 2013

Programming for Dec. 2-7, 2013

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Monday, Dec. 2

Box closed – National Holiday – Do Outdoor WOD below

(Stay tuned to Facebook + Twitter just in case)

 

Outdoor Endurance option:

A. Easy 1-Mile Warm-Up Run

B. Three sets of:

Run 800 Meters @ 90-95%

Rest 4 minutes

 

 

Tuesday, Dec. 3

BOX

 

A. Back Squat

5 reps @ 70-75%, 3 reps @ 80-85%, 1 rep @ 90-95%, 2 reps @ 90%

 

B. Three rounds for time of:

20 Shoulder to Overhead (95/65)

Row 500 Meters (or run 400m)


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***Partner WOD! on Friday!!***

2013-09-20 20.07.44

Monday, Nov. 25

BOX

 

A. Back Squat

5 reps @ 70-75%

3 reps @ 80-85%

1 rep @ 90-95%

2 reps @ 87-90%

 

B. Four rounds for time of:

15 Pull-Ups

20 Kettlebell Swings (24/16 kg)

40 Double-Unders

 

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Esta Juventud de hoy!... Los padres deseando que saque buenas notas y ella day dreaming sobre como va a breakup los reps and sets en el WOD.

Esta Juventud de hoy!… Los padres deseando que saque buenas notas y ella day dreaming sobre como va a breakup los reps and sets en el WOD.

*TEAM WOD ON FRIDAY (3 ppl)

 

Monday, Oct. 21

BOX

 

A. E.M.O.M., for 10 minutes: 1 Hang Power Snatch + 1 OHS (hang just above the knee/1 challenging weight across sets, not building up)

 

B. E.M.O.M., for 10 minutes:

20 Double Unders

10 Toes to Bar

10 Double Unders

 

COMPETITORS

 

A. Every minute, on the minute, for 10 minutes:

Hang Snatch + Snatch

(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

 

B. Three sets of:

Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch

Rest 45 seconds

Strict Handstand Push-Ups x 10-15 reps

(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)

Rest 45 seconds

 

C. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-8 – 3 reps @ 85-87%

Rest 2 minutes between sets.

 

D. Every minute, on the minute, for 6 minutes:

20 Double-Unders

10 Toes to Bar

10 Double-Unders

 

OPTIONAL A.M./Additional Session:

A. Easy 1-Mile Warm-Up Run

B. Five sets of:

Run 400 Meters @ 85-90%

Rest 3 minutes

Goal is to hold same paces established last Monday.


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