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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

By There are no tags 0 comments
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


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