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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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12 Jan 2014

Programming for Jan. 13-18, 2013

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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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22 Dec 2013

Programming for Dec. 23-29, 2013

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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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13 Feb 2013

Blog- Wednesday February 13

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Etapas del CrossFit

por: Alvaro Lopez

Muchas veces como entrenador escucho, porque si ya llevo 3 meses en CrossFit no tengo mi six pack o mi abdomen marcado o porque no bajo de peso, es importante en ese momento reconocer en que etapa estamos , porque la primera etapa es de adaptación tu cuerpo y metabolismo está siendo radicalmente cambiado, aun ni sabe lo que está pasando. Inclusive al principio a algunas personas les hace mas mal que bien explico esto, por ejemplo náuseas a medio wod , cansancio a lo largo del día , dolor muscular profundo, aumento de peso por la perdida de grasa y aumento en la masa muscular, o por lo genaral un joven que busca crecer muscularmente le pasa lo contrario. Pero antes de juzgar el concepto de CrossFit deberíamos investigar en q etapa estamos porq quizá ni sabemos hacer un buen move aun y ya queremos estar ripiados o cortados, entonces aconsejó que tengas certeza de lo que se espera convicción de lo que no se ve , así como es la verdad de la vida para obtener las cosas mas valiosas y esto se llama fe, pero fe en una buena base , y haciendo comparación a esta cita en CrossFit pasa igual, hay que mantenerse firmes sabiendo que tu esfuerzo en aprender técnica , mejorar

12 Feb 2013

Blog- Tuesday February 12

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“The wise man should consider that health is the greatest of human blessings. Let food be your medicine.”
– Hippocrates


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