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***Box closed this Saturday for L1 CrossFit Seminar, see home  WOD on Saturday.

 

Monday, Aug. 25

 

A. Bench Press

Set 1:  3 reps

Set 2:  2 reps

Set 3:  1 rep

Set 4:  1 rep

Rest 2 minutes between sets, load by feel.

 

B. Four rounds for Max Reps of:

60 seconds Row for Calories

60 seconds Push-Ups

60 seconds Strict Pull-Ups

60 seconds of Rest

*Full class, different stations.


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SUNDAY, AUG. 24th AMvsPM Friendly Competition!! 8:00AM all athletes!!

Monday, Aug. 18

A. Three sets of: 
Power Clean x 1.1.1.1 (rest 10 seconds between singles) 
Rest 30 seconds 
Max Reps Dips 
Rest 2-3 minutes

B. Three Sets, against a 3-minute running clock, resting 3 minutes between 
sets, complete as many rounds through the following ladder: 
Hang Power Clean + 1 Front Squat 
Hang Power Clean + 2 Front Squats 
Hang Power Clean + 3 Front Squats 
(Recommended weights – 165/115, 135/95, 115/75)


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IMPORTANTE!! DEADLINE PARA INSCRIBIRSE EN AM vs PM friendly Sunday competition: ESTE VIERNES 15 DE AGOSTO!!! Para registrarse, un representante del equipo debe mandar un email a ani@crossfitpty.com con los INTEGRANTES y NOMBRE del team.

 

Partner WOD on Wednesday!!

**TEAM of 4 WOD ON FRIDAY** Idealmente esto lo harías con tu equipo de AM vs PM (no significa que ese WOD es parecido)

 

Monday, Aug. 11

 

A. Four sets of:

3-5 Back Squats @ 30X1

Rest 60 seconds

Max Reps Strict Supinated Grip Pull-ups @ 21X0

Rest 2 minutes

 

B. Four rounds for time of:

12 Push Press (95/65)

12 “Heavy” Kettlebell Swings


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DEADLINE PARA INSCRIBIRSE EN AM vs PM friendly Sunday competition: VIERNES 15 DE AGOSTO!!! Para registrarse, un representante del equipo debe mandar un email a ani@crossfitpty.com con los INTEGRANTES y NOMBRE del team.

 

Partner WOD on Wednesday!! Teams of 3 on Friday!

 

Monday, Aug. 4

 

A. Clean & Jerk: 15 minutes to build to a heavy single (not necessarily 1RM).  

 

B. Three sets for Max Reps of:

AMRAP 1 min.:

Ground to Overhead (135/95)

Rest 3 minutes between sets

*You can Snatch or C&J


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Vayan formando sus equipos (2 mujeres y 2 hombres) para nuestro friendly AM vs PM mini Competition (domingo 24 de agosto)!!! Escriban un email a ani@crossfitpty.com con el nombre del equipo y sus integrantes.

Team/Partner WODs Monday and Wednesday!

Monday, July 28

A. Four sets of: 
Snatch x 1.1.1 (rest 5-7 seconds between singles). 2 min. rest b/w sets

B. In teams of two, partners alternate to complete 5 sets each of: 
5 Overhead Squat 
10 Kettlebell Swings (53/35) 
20 Double-Unders 
(“choose a weight that will challenge you, but that you should still be 
able to complete the 5 reps unbroken.”)


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Vayan formando sus equipos (2 mujeres y 2 hombres) para nuestro friendly AM vs PM mini Competition (domingo 24 de agosto)!!! Escriban un email a ani@crossfitpty.com con el nombre del equipo y sus integrantes.

 

Monday, July 21

A. Take 15-20 minutes to work on Clean technique and build up to a moderate 
or heavy single, depending on your technique.

B. “Five-Minute Capacity Test” 
Complete as many rounds and reps as possible in 5 minutes of: 
5 Squat Cleans (135/95) 
10 Burpees Over the Barbell 


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Carrera de Kiwanis domingo 20 de julio!

 

Monday, July 14

 

Five Sets For Times:

10 reps of Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead

15 Pull-Ups

Run 400 Meters

Rest 3-4 minutes between sets

 


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*TEAM OF 3 WOD ON FRIDAY!

** Para los nuevos integrantes de nuestra comunidad: recuerden ver videos de los movimientos que no conocen! Esto facilitará tu proceso de aprendizaje. http://crossfitpty.com/media/

 

Monday, July 7

 

A. Three sets of:

8-12 Bulgarian Split Squats

Rest 30 seconds

Choose: 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps

Rest 3 minutes

 

B. “Annie”

Rounds of 50, 40, 30, 20 and 10 reps of:

Double-Unders

Anchored Sit-Ups


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*Tuesday Schedule (Feriado/Toma de Posesión): Open Box from 10:00AM to 1:00PM

**Team WODs Thursday and Friday

 

 

Monday, June 30

 

A. Weighted Pull-Up

In six attempts or less, find your 1-RM Weighted Pull-Up.

Rest at least 3 minutes between attempts over 80% of your potential 1RM

 

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

3 Thrusters (95/65 lbs.)

3 Pull-Ups

6 Thrusters

6 Pull-Ups

9 Thrusters

9 Pull-Ups

12 Thrusters

12 Pull-Ups

15 Thrusters

15 Pull-Ups

18 Thrusters

18 Pull-Ups


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Monday, June 23

 

A. Take 15 minutes to build to a heavy Jerk.

 

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

7 Toes to Bar

14 Wall Ball Shots


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