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*Partner WOD on Friday!!

 

Monday, Apr. 28

 

A. Fives sets of:

Back Squat*

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

 

*For the Back Squat, use a high-bar position and perform the following reps and percentages:

Set 1 – 50%  x 5 reps

Set 2 – 75%  x 3 reps

Set 3 – 85% x 1 rep

Set 4 – 90-95% x 1 rep

Set 5 – Test 1RM

 

B. One Set for Max Reps:

85% Back Squat x Max Reps

* Load your bar with 85% of today’s 1RM back squat weight and perform as many reps as possible.


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!!!!“Fittest of the Box” Competition – Sunday, April 27th!!!!

 

Monday, Apr. 21

 

A. 20 min. Kipping Handstand Push-Up Skill Practice. If you have them, 3×10-15 UB, working on form and efficiency. Rest as needed.

 

B. For time:

Row 20 Calories

30 Burpees (to a 45lb. plate)

30 Toes to Bar

30 Walking Lunges with 45/25 lb. Plate Overhead


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“Fittest of the Box” Competition – Sunday, April 27th

 

Monday, Apr. 14

 

A. Front Squat

Take 15 min. to establish a new 1RM

 

B. “Karen”

150 Wall Balls For Time (20/14)


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Reminder: “Fittest of the Box” Competition – Sunday, April 27th

 

Monday, Apr. 7

 

A. Front Squat

5 reps @ 60% of 1RM

3 reps @ 80%

1 rep @ 90%

5 reps @ 75-80%

5 reps @ 80-85%

 

B. Three Rounds For Time:

20 Hang Power Cleans (115/75)

20 T2B


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PLEASE READ: The Open is over this week!! CONGRATULATIONS to all of you who fought to the last second, figured out new weights and/or new movements, hit PRs, or conquered their WOD demons!! You guys are what the Open is all about and on behalf of the CFPTY crew, we are so proud of you!!

But heads up! The battle isn’t over yet. The coming weeks we will be prepping you for your next battle ground:

THE FITTEST OF THE BOX Competition – Sunday, April 27th. We will use this week to take a little break from all the excitement of the Open and just do some good ol’ fun WODs so we can start next week fresh and be ready to go hard (or go home)!!!

Monday, Mar. 31

 

“Helen” – Three rounds for time:

Run 400 meters

21 KB Swings (35/53)

12 Pull-ups

 

(WALK-IN for those repeating or performing for the first time OPEN WOD 14.5)


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***NEW Schedule for OPEN WODs next weeks: the box is WALK-IN for performing Open WODs on FRIDAY (the official day, as part of programming) SATURDAY, AND MONDAY. An alternate WOD will be programmed on Monday for those who will not repeat/perform the Open WOD. Remember that submitting your scores ON TIME, ONLINE is YOUR responsibility.***

 

Monday, Mar. 24

 

BOX

 

WALK-IN for those repeating or performing for the first time OPEN WOD 14.5

 

Four sets for times:

Row 500 Meters or Run 600m (segundo PM)

25 DB Shoulder to Overhead (35/20)

Rest 3 minutes


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***NEW Schedule for OPEN WODs next weeks: the box is WALK-IN for performing Open WODs on FRIDAY (the official day, as part of programming) SATURDAY, AND MONDAY. An alternate WOD will be programmed on Monday for those who will not repeat/perform the Open WOD. Remember that submitting your scores ON TIME, ONLINE is YOUR responsibility.***

 

Monday, Mar. 17

 

BOX

WALK-IN for those repeating or performing for the first time OPEN WOD 14.4

 

or Five sets for times of:

20 KB Swings (53/35)

40 Double-Unders

Rest 2 minutes between sets

Aim for unbroken sets


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*** Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday. Remember that submitting your scores on time ONLINE is YOUR responsibility.***

***We are SO proud to have so many of our athletes participating in the Open!! Help us to move things along swiftly by doing the Online 2014 Judge’s Course. https://oc.crossfit.com/

 

Monday, Mar. 10

Box:

A. For Time: (TC – 15 min.)

15 Thrusters (115/75 lbs)

15 C2B Pull-ups

12 Thrusters

12 C2B Pull-ups

9 Thrusters

9 C2B Pull-ups

6 Thrusters

6 C2B Pull-ups

3 Thrusters

3 C2B Pull-ups

 

B. 3 x ME hold L-sit


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03 Mar 2014

Programming for Mar. 3-8, 2014

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Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS in a walk in manner during our regular open adult hours. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday.

Remember that submitting your scores on time ONLINE before 6pm on Mondays is YOUR responsibility.

We are SO proud to have so many of our athletes participating in the Open!! Help us to move things along swiftly by doing the Online 2014 Judge’s Course. https://oc.crossfit.com/

 

Monday, Mar. 3 – BOX Closed Carnavales

 

Tuesday, Mar. 4 – BOX Closed Carnavales

 

Wednesday, Mar. 5

BOX

A. Every minute, on the minute, for 5 minutes: Back Squat x 3 reps @ 80% of 1RM

 

B. E.M.OM. for 12 minutes, alternating:

Even minutes: 15 Wall Balls (20/14)

Odd minutes: 10 Burpees


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***THE OPEN HAS ARRIVED! ***

Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday. Remember that submitting your scores on time ONLINE is YOUR responsibility.

If you think you have a chance to go to Regionals, you must coordinate yourself for the equipment and somebody to film you.

 

Monday, Feb. 24

 

BOX

 

A. E.M.OM. 8 Minutes (do your HWK, have your numbers ready!!)

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

 

B. CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat Clean and Jerk (165/110 lbs)

 

“In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.”


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