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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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10 Nov 2013

Programming for Nov. 11-16, 2013

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We are growing!

We are growing!

Monday, Nov. 11

CERRADOS (oficialmente)

(extraoficialmente abiertos de 12md a 3pm, informal y open box)

 

 

Tuesday, Nov. 12

BOX

A. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

 

B. Three sets for max reps of:

30 seconds of Pull-Ups

30 seconds of Rest

30 seconds of Burpees

30 seconds of Rest

 

C. Optional:

Easy mile warm-up +

Two sets of:

Run 400 Meters @ 85-90%

Rest 3 minutes


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01 Nov 2013

Programming 4-9 Noviembre

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Monday, Nov. 4
CERRADOS

Tuesday, Nov. 5
CERRADOS

Wednesday, Nov. 6

BOX

A. OHS: 5×1, building up, from the rack.

B. Three Rounds For Time:
15 Handstand Push-ups
50 Double Unders

C. Optional: 4 Rounds
400m run
20 V-ups

COMPETITORS

A. Four sets of:
Jerk Balance x 3 reps
Rest as needed
This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.
B. Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed
C. Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Stationary Dips (Bodyweight Only) x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @85-90%
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes

OPTIONAL A.M./Additional Session:
A. Terrain Run – Run for 30-40 minutes at a moderate pace in nature.

Thursday, Nov. 7

BOX

A. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

B. AMRAP 12 min.
3 Power Cleans (135/95)
6 Burpee Box Jumps
9 Chest 2 Bar Pull-ups

COMPETITORS
ACTIVE RECOVERY AND MOBILITY

Friday, Nov. 8

BOX

A. Push Press: 4×3, building up(does not have to be TnG, work from racks).

B. Three sets of:
Strict Pull-ups, Max Unbroken Reps
Rest 30 seconds
Stationary Dips x 5 reps (advanced weighted)
Rest 30 seconds
Strict Chin-ups Max Unbroken Reps
Rest 30 seconds
Row or Run 500 Meters
Rest 3 min. between sets

COMPETITORS

A. Take 15-20 minutes to build to today’s 1-RM Snatch
B. Take 15 minutes to build to today’s 1-RM Clean
C. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

Saturday, Nov. 9

BOX
MAKE UP MISSED WOD

COMPETITORS

facebook_1377656625

Monday, Oct. 28

BOX

 

A. Deadlift: 5×3, focusing on mechanics.

 

B. AMRAP 10 min.

5 Handstand Push-Ups

5 Toes to Bar

5 Ring Dips


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20 Oct 2013

Programming for Oct. 21-26, 2013

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Happy Birthday Coach Nicole!

Happy Birthday Coach Nicole!

Monday, Oct. 21

BOX

 

A. Snatch: 5×1 technique work then build up.

 

B. “Jackie”

For time:

Row 1000 Meters

50 Barbell Thrusters (45 lbs)

30 Pull-Ups

 

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13 Oct 2013

Programming 14-19 Octubre 2013

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*Get used to it. Team WOD on Friday. We are a community, we work together! Start digging it and prepare your strategy beforehand. Come with your partner prepared to kill it.

They seem like they got way too used to it!

They seem like they got way too used to it!

 

Monday, Oct. 14

BOX

 

A. Two Rounds, not for time:

50 Double Unders

10 Toes to Bar

5 / 8 Strict Pull-ups

 

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

Even Minutes – Weighted (Stationary) Dips x 6-8 reps

Odd Minutes – Weighted Chin-ups x 6-8 reps

 

C. Six sets of:

Run 200 Meters @ 80-85%

Rest 90 seconds

 

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06 Oct 2013

Programming for Oct. 7-12, 2013

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Partner WOD on Friday!

 

Monday, Oct. 7

BOX

A. 6 x1 Pause Hang Snatch: stopping just above the knee, hold 3s.

 

B. For time:

50 Double-Unders, 10 C2B Chin-ups

40 Double-Unders, 8 C2B Chin-ups

30 Double-Unders, 6 C2B Chin-ups

20 Double-Unders, 4 C2B Chin-ups

10 Double-Unders, 2 C2B Chin-ups

 

OPTIONAL:

A. Easy 1 mile warm-up.

B. Run: 400 Meters @ 80%, Rest 60 seconds, Run 400 Meters @ 75%, Rest 60 seconds, Run 400 Meters @ 70%

2013-10-05 07.06.34


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