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“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi

FOTB2017 “MINDSET”IS THIS SUNDAY!! COMMUNITY FRIENDS AND FAMILY ARE MOST WELCOME TO WATCH YOU GUYS KILL IT. YOUR CFPTY CREW IS SUPER EXCITED. MOST OF ALL WE WANT YOU TO HAVE AN AWESOME TIME! COME TO YOUR COACHES FOR ANY ADVICE YOU NEED ON THE EVENTS.BEST OF LUCK ON “IRVING” AND DO NOT GIVE UP ON THAT “THREE-HEADED MONSTER” – THIS IS AN ALL OUT EVENT. BE SURE TO CHECK OUT THE RULES IN NEWS & EVENTS. 

WE WILL BE DELOADING THIS WEEK IN PREP FOR THE FITTEST. PLEASE RESIST THE URGE TO BEAT YOURSELF DOWN THIS WEEK IF YOU ARE COMPETING. DELOADING AND RECOVERY IS ESSENTIAL TO GREAT PERFORMANCE.

Monday, May 15

5 Sets:

500m Row

10 Back Squats @ 65% of 1RM

Rest 2-3 min. Between sets

Tuesday, May 16

E.M.O.M. – 21 minutes

Min. 1: 3-10 HSPUs (any style)

Min. 2: 10 OA DB Snatch (50/35)

Min. 3: 15 Russian Swings (heavy)

Wednesday, May 17

AMRAP-25min.

200m Run

10 Ground to Overhead (135/95)

30 DUs

10 Chest 2 Bar Pull-Ups

30 Wall Balls

Thursday, May 18

3 Sets of:

30 FR DB Reverse Lunges (40/25)

20 DB Renegade Rows (40/25)

30 Strict AbMat Sit-Ups

$-Out: 4 Sets

50 ft. DB Overhead Carry

30s Superman Hold

Friday,  May 19

FOTB ATHLETES: TAKE IT EASY, KEEP IT LIGHT, LOTS OF STRETCHING, MOBILITY AND HYDRATION. DO NOT TEAR YOUR HANDS.

For Time:

1km Run

50 Overhead Squats (135/95)

30 T2B

Saturday, May 20

Open Box 9:00AM-12:00PM

PLEASE TAKE INTO ACCOUNT CLOSING HOUR IN RELATION TO YOUR TRAINING TIME! WE WILL BE CLOSING DOORS AT 12:00PM SHARP.

SUNDAY, May 21

WHO WILL BE THE FITTEST OF THE BOX??????????

06 May 2017

Box Programming for May 8-13, 2017

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Coach Mark Rippetoe on resting in between squat reps: “It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you.”

Fittest Of The Box 2017 is Sunday, May 21. Box will be closed Monday, May 22. EVENTS 1 & 2 START NEXT WEEK, WAIT FOR IT :)

Monday, May 8

Back Squat: true 20 Rep Max

Use what you have learned from the 5-5-5-5 series to bust out a big number. Trust, brace, and get it done. This should be significantly heavier than your first attempt on Week 1 of the FOTB Cycle.

For Time:

800m Run

50 Plate Burpees

Tuesday, May 9

Last Man Standing: HSPU Ladder (Kipping or Strict)

On The Minute:

Min. 1: 3 HSPU

Min. 2: 5 HSPU

Min. 3: 7 HSPU

Min. 5: 9 HSPU

… and so on…

If you choose Strict HSPUs, adjust rep scheme to your capacity & challenge yourself on unbroken reps up the ladder.

For Time:

50 Cal Row/Bike/Ski For Time (write time separately on board)

150 Double Unders

50 Shoulder to Overhead (115/75)

Wednesday, May 10

3 Sets:

  • 1-5 Bar Muscle-Ups + 1-5 Kipping Chest 2 Bar Pull-Ups + 1-5 Kipping Pull-Ups: this is an unbroken scheme, choose reps you can handle consecutively. Scale to 1-5 Strict Pull-Ups + 1-5 Kipping Chest 2 Bar Pull-Ups OR 1-5 Kipping C2B + 1-5 Kipping Pull-Ups. If you do not have Strict Pull-Ups yet, you will work on 5×5 assisted Strict Pull-Ups, any grip.
  • 4 Consecutive Single Leg Broad Jumps as shown on video, alternating legs and sticking each one legged landing for 2-3 seconds.

CONDITIONING

Every 2 minutes for 10 minutes (5 Sets):

25 UB Wall Balls (Scale down so you can hold it…but make it challenging!!!)

Thursday, May 11

DEADLIFT

Heavy single or 1RM.

3RFT

15 DB Push Press (40/25)

10 DB Front Squats (40/25)

5 Deadlifts (Choose* 315/205, 275/185, 225/155)

*Choose the heaviest weight possible that you can handle, even if that means going one by one on the reps (as you have been practicing).

Concentrate on working fast in the DB PP/FS.  

Friday,  May 12

Overhead Squat Practice: 3×3 building up, focusing on mechanics! Practice passing the bar from the front to back rack.

“Squancy”

3 RFT

400m Run

15 Squat Snatches (Rx:135/95 Sc:95/65,75/55)

Saturday, May 13

Open Box 9:00AM-12:00PM

30 Apr 2017

Box Programming for May 2-6, 2017

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“Our greatest battles are those with our own minds.”

-Jameson Frank

Fittest Of The Box 2017 is Sunday, May 21. Box will be closed Monday, May 22. Soon we will be posting the official Competitors roster.

UPDATE ON FOTB17 FUNDRAISER: vamos a estar apoyando a la Fundación Niños de Cristal Panamá. Es una organización sin fines de lucro dedicada a mejorar la calidad de vida de niños que padecen de Osteogénesis Imperfecta, una enfermedad congénita que afecta los huesos y hace que éstos se fracturen con mucha facilidad.  Por favor tomen un momento para aprender más sobre la fundación y este padecimiento en: http://www.oipanama.org/en/ y en https://es-es.facebook.com/fundacioncristalpanama  Pasamos nuestro tiempo fortaleciendo nuestro cuerpo – como Community es importante “share our strength” para apoyar a los que no pueden!! En el mes de mayo se celebra Wishbone Day (el 6) y es un worldwide community awareness effort de la enfermedad (http://www.wishboneday.com/p/about.html). Apoyemos la causa!

Monday, May 1

BOX CLOSED FOR LABOR DAY

Tuesday, May 2

Back Squat

Look for a heavy single or 1RM then x 1 series of  the 5-5-5-5* sets heavier than last week (you decide how high you want to try, trying your best not to miss!)

*20s Rest between sets of 5, athlete stays at the rack straight through the series.

X 3 Sets FOR TIMES: Row, Bike, Ski Erg (you may mix all three or stick to one or two). Rest as long as you need between sets.

Row: 50 Calories

Bike: 40 Calories

Ski: 30 Calories

Wednesday, May 3

3 Sets:

  • 3 Wall Walks + 10 Shoulder Taps (5 E/S): you will start from a plank position with feet on the wall, walk up, when you get to the nose-to-wall hollow position do the shoulder taps then walk back out to the plank position (no push-up).
  • 5 Depth Broad Jumps stand on a knee-high box or plates, jump off as shown in video landing on the ground with knees bent at a quarter-squat depth then immediately jump forward as far as possible. Land softly in the quarter-squat position, stick the landing.

AMRAP 12 min.

6 Handstand Push-Ups, any style

8 Dumbbell Snatches (5 E/A 50/35)

10 Steps One Arm Overhead Walking Lunges (50/35 – switch sides every round)

Thursday, May 4

DEADLIFT 3×3 @ 87-90%

No touch and go allowed. Set up, regrip & brace after each rep.  

AMRAP 3 min. X 3 Sets, resting 1 min. between sets.

Max Unbroken Wall Balls

When you break, with remaining time perform as many repetitions as possible of Chest 2 Bar Pull-Ups.

Score is the sum of total number of reps for each movement performed in each 3 min. AMRAP.

Friday,  May 5

For Time:

1km Run

30 Shoulder to Overhead (115/75)

20 Burpees Over the Barbell

10 Muscle-Ups

20 Burpees Over the Barbell

30 Overhead Squats (135/95 load up the same barbell at any point of the WOD)

100 Double Unders

Saturday, May 6

Open Box 9:00AM-12:00PM

“Be strong and of good courage;” – Joshua 1:9

Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. $15.00 at Front Desk and/or email ani@crossfitpty.com. REGISTRATION DEADLINE MONDAY, MAY 1. 

Monday, Apr. 24

Back Squat

X2 Series

5-5-5-5 @73-80%*

*20s Rest between sets of 5. If you are sharing racks, the athlete must complete the four sets of 5 with rest straight through then the next person goes. During the 20s rest intervals, you will rerack the barbell but stay in place, this is fast. Rest as needed between the three 4×5 series but do not exceed 3 min.

*You may increase weight through the series up to 80% but make sure you will NOT MISS or anywhere near it and you are able to complete all sets of 5. This weight should be heavier than what you did last week.

Choose Row, Bike, Ski Erg (make sure you are switching around each week)

5:00 Row/Bike/Ski @ 80% RPE

1:30 Rest

2:00 Max Plate Burpees

1:30 Rest

5:00 Row/Bike/Ski

*Goal is to maintain the same calories in the second 5 minute interval as in the first.

Tuesday, Apr. 25

4 sets of 1-5 Strict Pull-Ups + 1-5 Kipping Pull-Ups*

*Choose a rep scheme you can handle for performing both movements back to back and unbroken. This may mean just doing one and one.

10 min. AMRAP

6 Strict HSPU*

15 Russian KB Swings (heavy)

100 m Run

*Scale with barbell Strict Press @ 65-75% of 1RM

Wednesday, Apr. 26

3 Sets:

  • 10 Wall-Facing Shoulder Tapsscale by performing with feet lower down on wall and hands farther from wall. Keep your midline tight and don’t sag!
  • 3x attempts per set of Triple Broad Jump – minimize contact time on each jump. Stick the landing.

5 rounds for time:

9 Hang Clusters, 95/65#

35 Double Unders

Thursday, Apr. 27

DEADLIFT 4×3 @ 85-88%

No touch and go allowed. Set up, regrip & brace after each rep.  

Accessory:

Accumulate 4 minutes of L-Sit Hold, Time Cap: 10 min.

4 Sets 25 ft. Two-Arm DB Overhead Carry, rest as needed.

3 rounds for QUALITY:

25 DB Glute Bridges

25 Hollow Rocks

15 Pause Ring Rows (2 sec)

75 Single Unders

Friday,  Apr. 28

4 rounds for time:

400 m Run

15 S2OH, 135/95#

12 Burpee C2B Pullup (Scale down to Burpee Pull-Up or Burpee Jumping Pull-Up C2B)

Alternative Conditioning

*Replace S2OH with DB Push Press.

Saturday, Apr. 29

Open Box 9:00AM-12:00PM

MINDSET: how and what you think directly alters the outcome of your efforts.

You must BELIEVE to achieve. 

Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. Registration starts now, just get your name on that list $15.00 at Front Desk and/or email ani@crossfitpty.com

SPECIAL ANNOUNCEMENT: FOTB FUNDRAISER

We know how strong and beautiful our Community is. So every year we take that strength and love we share to give a hand to those in need. We are pleased to announce that we will be raising funds from and during the competition for the Asociación Pro Niñez Panameña. Check out their site so you can see all about it and how to further donate: http://www.proninezpanama.org/

Monday, Apr. 17

Back Squat

X3 Series

5-5-5-5 @73-78%*

*20s Rest between sets of 5. If you are sharing racks, the athlete must complete the four sets of 5 with rest straight through then the next person goes. During the 20s rest intervals, you will rerack the barbell but stay in place, this is fast. Rest as needed between the three 4×5 series but do not exceed 3 min.

*You may increase weight through the series up to 78% but make sure you will NOT MISS or anywhere near it and you are able to complete all sets of 5. This weight should be heavier than what you did for the 2 reps of week 1 of this cycle.

Choose Row, Bike, Ski Erg (make sure you are switching around each week)

X3 Sets Max Effort Calories in 3 minutes.

Rest until recovered between sets. Keep track of your numbers.

Tuesday, Apr. 18

5 Sets x 3 Reps Strict Tempo HSPU

Scaling: Downward Dog HSPU with Tempo

You may kip up from the bottom. Perform the negative as slow as you can.

AMRAP – 9 min.

3 Ring Muscle-Ups*

10 Ground to Overhead (115/75)

30 Double Unders

*Scaling: Bar MU, 6 C2B Pull-Ups, 10 Pull-Ups

Wednesday, Apr. 19

4 Sets:

Superman Hold + Arch Rocks hold 15s then 10 rocks.

Feel free to use the progression that best fits you at the moment!!

5 Tall Box Jumps*

*You may use a smaller box to step down. Choose a challenging height.

150 Wall Balls For Time

Every time you break 5 Burpee Box Jumps (Box Facing)

Time Cap: 15 min.

Thursday, Apr. 20

DEADLIFT 5×3 @ 83-85%

No touch and go allowed. Set up, regrip & brace after each rep.  

5 Rounds

30 Strict AbMat Sit-Ups

20 Dumbbell Rows (40/25 – please try to maintain a solid hollow plank position)

$-Out:

Accumulate 3 minutes of L-Sit Hold, Time Cap: 10 min.

5 Sets 20 ft. DB Overhead Carry each arm, rest as needed.

Friday,  Apr. 21

For Time:

800m Run

20 Squat Snatches (95/65)

600m Run

15 Squat Snatches (115/75)

400m Run

10 Squat Snatches (125/85)

200m Run

5 Squat Snatches (135/95)

Scaling

Down: 55/35, 65/45, 75/55, 95/65

Up:  115/75, 135/95, 155/105, 165/115

Alternative Conditioning

For Time:

800m Run

30 Barbell Jumping Squats (45/35)

30 Jumping Lunges (total)

600m Run

25 Barbell Jumping Squats (45/35)

25 Jumping Lunges

400m Run

20 Barbell Jumping Squats (45/35)

20 Jumping Lunges

200m Run

15 Barbell Jumping Squats (45/35)

15 Jumping Lunges

Saturday, Apr. 22

Open Box 9:00AM-12:00PM

“Fear is the path to the dark side.” – YODA

Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. Registration starts now, just get your name on that list (details on categories/fundraiser soon) $15.00 at Front Desk and/or email ani@crossfitpty.com

SPECIAL ANNOUNCEMENT: FOTB CATEGORIES.

As usual we will have our Rx and Sc categories. However, this year we are pleased to announce that we will have a “Masters” 40+ Category for the first time. The age division has been carefully thought out by analyzing our current athlete population. This does not mean that we will do the same thing every year. Take into consideration that if you are over 40 you DO NOT HAVE to compete in Masters, this is completely up to you. You may choose to go Rx. Please take into account also that you may only compete in ONE category. Meaning that if you are over 40 and CHOOSE to go Rx, that will not make you a qualifier for a Masters podium. You must choose one and perform the WODs as prescribed in that category.

THIS WEEK SPECIAL SCHEDULE FOR SEMANA SANTA ON THURSDAY & FRIDAY, SEE BELOW. 

Monday, Apr. 10

Back Squat

10 reps @ 73-75%

7 reps @ 78-80%

5 reps @ 83-85%

Add +5 lbs. women, +10 lbs. men and try to repeat set of 5 reps.

*Rest exactly 1:30 between sets

Partner Run WOD-AMRAP – 20min.

Alternate 400m Runs, all out. Keep track of your splits. Strive to get 5 runs each for women and 6 runs each for men.

Tuesday, Apr. 11

Strict Tempo Chin-Ups (Supine Grip): 5 x 1-5 reps

Pull up, pause 2s, take at least 3s to lower your body down.

Advanced: chest to bar, pause 2s chest to the bar.

Scaled: perform the tempo pull-ups with a band or partner.

21*-15*-9*

Shoulder to Overhead (115/75)

*50 DUs

Cal Row, Bike or Ski Erg

Wednesday, Apr. 12

3 Sets:

10-20 Shoulder Taps

10 Full Box Jump-Overs (you may not jump onto the box, you must jump completely over – test different heights. No lateral jumping, must be box-facing jumps).

10 Chest 2 Bar Ring or Body Rows

AMRAP – 6 min.

21 Wall Balls

14 Chest 2 Bar Pull-Ups

(Scale 14/7 or Pull-Ups)

Thursday, Apr. 13

SEMANA SANTA schedule: clases normales de AM: 6 y 7. MD: 11:30 y 12:30. Open box hasta las 3:30, cerramos puntualmente a esta hora.

DEADLIFT 6×3 @ 80%

No touch and go allowed. Set up, regrip & brace after each rep.  

X3 Sets

500m Row

30 Steps DB OH Walking Lunge (35/20)

10/15 Kipping HSPUs (Scale with 10 Push Press 55/75)

Rest 3min. between rounds.

$-Out: X3 Sets, alternating

ME L-Sit Hold (or accumulate 30s if you cannot hold longer than 10s)

1:00 min. Weighted Plank Hold

Friday,  Apr. 14

SEMANA SANTA schedule: Open Box 10AM-1:00PM. Cerramos puntualmente a las 1:00PM, por favor organizarse de acorde (llegar a más tardar 12:15PM).

Saturday, Apr. 15

HORARIO NORMAL: Open Box 9:00AM-12:00PM

01 Apr 2017

Box Programming for Apr. 3-8, 2017

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“It all begins and ends in your mind. What you give power to has power over you.” – Leon Brown

Lets start this cycle by resetting your Mindset: get rid of the “I can’t.” Every time you catch yourself thinking or saying it during the WOD, smile big and repeat to yourself over and over “I can” until you get it done.  

Fittest Of The Box 2017 is scheduled for Sunday, May 21. Box will be closed Monday, May 22. Registration starts now, just get your name on that list (details on categories/fundraiser soon) $15.00 at Front Desk/email ani@crossfitpty.com

Monday, Apr. 3

Back Squat: 20RM

Do 8-10 reps at 65% then hit your 20 reps between 68-73% depending on how 65% felt.

5 RFT:

200m Run

50 DUs

Tuesday, Apr. 4

Strict Tempo Pull-Ups: 5 x 1-5 reps

Pull up, pause 2s, take at least 3s to lower your body down.

Advanced: chest to bar, pause 2s chest to the bar.

Scaled: perform the tempo pull-ups with a band.

E.M.O.M. – 15 min.

Min. 1: 3-10 HSPUs (Strict or Kipping)

Min. 2: 10 Plate Burpees

Min. 3: 15 Wall Balls

Wednesday, Apr. 5

5 Sets:

3 Wall Walks  DO NOT drop on the floor like the guy on the video, lower down keeping tight and push-up properly.

5 Consecutive Hurdle Jumps

AMRAP – 9 min.

10 Power Cleans (115/75)

15 S2OH (115/75)

20 Box Jumps (24”/20”)

Thursday, Apr. 6

DEADLIFT 7×3 @ 70%

No touch and go allowed. Set up, re-grip & brace after each rep.  

50/70 Cal Row

50 DB FR Reverse Lunges, 25 E/L (50/35)

50 Strict AbMat Sit-Ups (you must keep your arms in front & touch feet when you sit up, no swinging arms, shoulders touch floor on the back, legs in butterfly position)

Friday,  Apr. 7

AMRAP 3 min. x 5 Sets, rest 3 min. between each set.

10 Overhead Squats (135/95)

10 Burpees Over the Barbell

MAX CAL ROW, BIKE, OR SKI ERG.

Score is total sum of calories in all 5 sets. 

Saturday, Apr. 8

Open Box 9:00AM-12:00PM 

“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”  – Mark Twain

Our Open season has come to an end this Monday. Once again, it has been amazing to watch what the power of Community can do. Congratulations to all athletes that registered and took this time to grow, learn, and celebrate our sport and community!! We know you gave it all, no regrets. This week will be a “transition” week, followed by our prep cycle to see who shall be called, in 2017, …the Fittest Of The Box.

Have fun with the “Totals” this week, get ready to work in groups, motivate each other to go big & jot down scores and details.  

Monday, Mar. 27

To all those repeating or doing 17.5 for the first time today – hold your ground and keep pushing it!!

If you are not performing 17.5 today then…

FOR TIME:

800m Run

40 Wall Balls

20 Plate Burpees

600m Run

30 Wall Balls

15 Plate Burpees

400m Run

20 Wall Balls

10 Plate Burpees

Tuesday, Mar. 28

The “CrossFit Total”

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Combine the total weight lifted for score.

It must be understood that good form in the lifts is inherent in the rules for testing them. The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total.” – Mark Rippetoe

Please read this full article for a better understanding of the WOD & rules.

Wednesday, Mar. 29

Choose a classic or a new “Girl”…

Both AMRAPS of 20 min.

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

OR

“Mary”

5 HSPUs

10 Pistols (alternating)

15 Pull-Ups

Thursday, Mar. 30

For Time:

1,000m Row

30 Man-Makers

Rest 5 min.

Then…

3xME L-Sit Hold (or tuck)

Then complete…

30 V-Ups

30 Tuck Crunches

30 Pike-Ups

Friday, Mar. 31

The “CrossFit Total II”

Clean, 1 rep

Bench Press, 1 rep

Overhead Squat, 1 rep (from the rack)

Combine the total weight lifted for score.

ALTERNATIVE CONDITIONING WOD

4 RFT:

75 Double-Unders (or 25 Plate Burpees)

25 Dumbbell Thrusters (weight should allow you to move fast)

Saturday, Apr. 1

Open Box 9:00AM-12:00PM

“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”

Mark Twain

Last Open WOD this week!! ALL OUT – NO REGRETS.

Monday, Mar. 20

Rx

For Time:

21 Thrusters (125/85)

9 Ring Muscle-Ups

15 Thrusters (125/85)

7 Ring Muscle-Ups

9 Thrusters (125/85)

5 Ring Muscle-Ups

Sc

For Time:

21 Thrusters (95/65)

21 Pull-Ups

15 Thrusters (95/65)

15 Pull-Ups

9 Thrusters (95/65)

9 Pull-Ups

OPTIONAL: 5 sets of the following complex, building up or across (heavy)

1 Back Squat

2 Reverse Lunges (1 E/L)

1 Back Squat

Tuesday, Mar. 21

AMRAP-17 min.

15 Power Cleans (115/80)

28 Pistols (14 E/L)

50 Double-Unders

Wednesday, Mar. 22

5 RFT:

5 Shoulder to Overhead (135/95)

10 Target Burpees

15 Box Jumps

Thursday, Mar. 23

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 15 minutes

Min. 1: 100m Run

Min. 2: 3-10 DB Thrusters (Rx 50/35 Sc 35/20)

Min. 3: 6-16 DB Renegade Rows  (alternating, total 3/3 or up to 8/8…Rx 50/35 Sc 35/20)

Then…

3 x Core Complex, rest 30s-1min. Between sets:

5-10 Repetitions of each, without breaking:

Hollow Rocks

Tuck Crunches

V-Ups

Hollow Hold

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m or Jog 800-1000m x 2-3 Sets at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 24

FINAL WOD!!

OPEN WOD 17.5 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 25

Open Box 9:00AM-12:00PM

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

Monday, Mar. 13

RX’D:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans (any style 185/125) + 3 HSPUs

Min. 2: 3 Cleans + 6 HSPUs

Min. 3 3 Cleans + 9 HSPUs

… and so on… ascending 3 HSPU reps every minute…

SCALED:

On The Minute, until you get caught (last man standing)

Min. 1: 3 Cleans + 3 Push Presses (95/65)

Min. 2: 5 Cleans + 5 Push Presses

Min. 3: 7 Cleans + 7 Push Presses

… and so on 9/9, 11/11, etc.… ascending 2 reps per movement every minute…

OPTIONAL: Back Squat: every 2 minutes, for, 10 min. (5 sets) x 3 Back Squats @ 75-85%

Tuesday, Mar. 14

OPEN WOD 15.3 www.games.crossfit.com for official rules and guidelines.

This WOD does not need to be done full blast, you may use it as a rehearsal for pacing.

AMRAP-14min.

7 Muscle-Ups

50 Wall Balls (20 to 10”/14 to 9”)

100 Double-Unders

*Scaled (2015 Open Scaled Version):

AMRAP-14min.

50 Wall Balls (20 to 9”/10 to 9”)

200 Single-Unders

Wednesday, Mar. 15

AGAIN – Pistol Practice: 3 x 5-10 reps E/S WITHOUT ALTERNATING. This means you must complete all reps on one side before switching to the other. The idea is to work on full extension & control to master the movement’s standards. Work on mechanics & resting as needed between sets. If you do not have Pistols yet, work on progressions assigned by Coach without alternating, as well.

5 Rounds AFAP:

10 Box Jumps (24”/20”)

10 S2OH (115/75)

10 Bar Facing Burpees

Thursday, Mar. 16

*Choose a rep/weight/duration range according to what you are looking for & Open priorities, ranging from an intense workout to a moderate WOD or to a restorative conditioning.

E.M.O.M. for 21 minutes

Min. 1: 3-10 T2B or 10-20 Tuck Crunches (you may also try V-Ups or Hollows)

Min. 2: 10-15 KB Swings (American or Russian)

Min. 3: 3-7 Dumbbell OHS E/S (Rx: 50/35, Sc: 35/20)

OPEN ATHLETES: active recovery, mobility, shoulder Pre-Hab, stretching…

Row 800-1000m or Jog 800-1000m x 2-3 Sets at a steady pace you can maintain at about 4-5 Rate of Perceived Exertion do not allow yourself to speed up or slow down. Keep your focus on the monitor. Rest 5-7 min. Between each row (or 1:1). In the rest time do  X 3-5 sets of the following complex: 5-10 V-Ups + 10 Pike-Ups (Pulses) + 10s Pike Hold

Shoulder Pre-Hab: light dumbbell external rotations, snow angels, banded external rotations, body/ring rows, band pull-aparts (diagonal, horizontal), KB arm-bar stretch, etc. (use all the stuff we have been practicing on Thursdays that has worked for you!!)

Glute activation: clamshells, banded lateral walk, bridges, one-legged RDLs, etc.

Friday, Mar. 17

OPEN WOD 17.4 www.games.crossfit.com for official rules and guidelines.

Saturday, Mar. 18

Open Box 9:00AM-12:00PM


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