Ani Whizz, Author at Reebok CrossFit PTY - Page 22 of 23
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REMINDER: Please submit your Open scores on time!!!

Los viernes serán el día oficial del Open WOD en la programación semanal.

Los jueves serán días de active recovery/mobility para participants y tendremos un WOD estilo “walk-in” para los que no están participando en el Open.

Remember to have your %s ready before you come in.

Monday, Mar. 16

A. Front Squat : every 2 minutes, for 16 minutes (8 sets):

3 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ 90%

4 reps @ 85%

6 reps @ 80%

B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

1 Power Clean (155/105 lbs)

2 Front Squats (155/105 lbs)

4 Front-Racked Reverse Lunges (155/105 lbs)

8 Chest-to-Bar Pull-Ups

Tuesday, Mar. 17

A. Take 10 minutes to practice Power Jerk

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):

1 Power Jerk

Build to today’s heavy single.

B. Three Sets for max reps of:

60 seconds of Ground to Overhead (155/105 lbs)

60 seconds of Box Jumps (24/20″)

60 seconds of Rest

Wednesday, Mar. 18

Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters

40 Double-Unders

20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Thursday, Mar. 19

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVERY

NON-OPEN PARTICIPANT CLASS:

“Nancy”

5 RFT

Run 400m

15 OHS (95/65)

Friday, Mar. 20

OPEN WOD 15.4 T.B.A.!!!

Saturday, Mar. 21

Come practice a skill or make up a missed WOD!!!first

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

REMINDER: Please submit your Open scores on time!!!
Los viernes serán el día oficial del Open WOD en la programación semanal.
Los jueves serán días de active recovery/mobility para participants y tendremos un WOD estilo “walk-in” para los que no están participando en el Open.
Remember to have your %s ready before you come in.

Monday, Mar. 9

Four rounds for max reps of:
60 seconds of Kettlebell Swings (53/35)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of DB Front Squats (50/35 lbs)
Rest 60 seconds
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

Tuesday, Mar. 10

A. Back Squat: Every 2 minutes, for 10 minutes (5 sets):
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
“athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over”

B. For Time:
200 DUs
50 Wall Balls (20/14)
Sprint through hard!!!

Wednesday, Mar. 11

A. Four sets of: 8-10 Single Arm Press E/A

B. Complete as many rounds and reps as possible in 10 minutes of:
6 Hang Power Cleans (95/65 lbs)
9 Push Presses (95/65 lbs)
12 Burpees Over the Barbell

Thursday, Mar. 12

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVER

NON-OPEN PARTICIPANT
“Helen”
3RFT
400m Run
21 KB Swings (53/35)
12 Pull-Ups

Friday, Mar. 13

OPEN WOD 15.3 T.B.A.!!!

Saturday, Mar. 14

Come practice a skill or make up a missed WOD!!!first
3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.
SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

The Open is here! Por favor hagan su Judge’s Course 2015 los que quieran volunteer como jueces. Envíen el certificado a ani@crossfitpty.com.
Los viernes serán el día oficial del Open WOD en la programación semanal.
Los jueves serán días de active recovery/mobility para participants y tendremos un WOD estilo “walk-in” para los que no están participando en el Open.
Remember to have your %s ready before you come in.

Monday, Mar. 2

A. Back Squat: every 2 min. 5 sets
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
“athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over”

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 *from the floor, scale accordingly)
12 Toes to Bar

Tuesday, Mar. 3

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Run 400 Meters
15 Strict Handstand Push-Ups
10 Strict Pull-Ups
5 Strict Dips
*if you finish at 5 min. or under increase run to 800m and add 5 reps to pull-ups and/or dips

Wednesday, Mar. 4

Ten sets of:
30 Double Unders
15 Unbroken Wall Ball Shots (20/14)
Rest 2 min. b/w each set
***scale reps if you take longer or very close to 2:00 min. on the first set.

Thursday, Mar. 5

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVER

NON-OPEN PARTICIPANT CLASS:
3RFT:
400m Run
21 Burpee Box Jumps
Friday, Mar. 6

OPEN WOD 15.2 T.B.A.!!!

 Saturday, Mar. 7

Come practice a skill or make up a missed WOD!!!first
3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.
SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

The Open is here! Por favor hagan su Judge’s Course 2015 los que quieran volunteer como jueces. Envíen el certificado a ani@crossfitpty.com.

Los viernes serán el día oficial del Open WOD en la programación semanal.

Los jueves serán días de active recovery/mobility para participants del OPEN y tendremos un WOD estilo “walk-in” para los que no están participando.

Remember to have your %s ready before you come in.

 

Monday, Feb. 23

A.Back Squat: every 2 minutes, for 10 minutes (5 sets):

6 reps @ 65%

4 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

“Athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over.”

 

B. For time:

9 Thrusters (135/95*heavy)

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar

Tuesday, Feb. 24

 

A. Every minute, on the minute, for 8 minutes:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting:

Every 2 minutes, for 6 minutes (3 sets) of:

1 Strict Shoulder Press @ 101-105%

 

B. AMRAP – 7 minutes of:

7 Strict Handstand Push-Ups

7 Dips

7 Burpees

Wednesday, Feb. 25

A. Deadlift

Set 1 – 8 reps

Set 2 – 8 reps

Set 3 – 6 reps

Set 4 – 6 reps

Set 5 – 4 reps

Set 6 – 4 reps

Rest 2 minutes

Load by feel, build load every set.

 

B. Complete rounds of 30, 20 and 10 reps for time of:

Kettlebell Swings (70/53)

Shoulder to Overhead (115/75)

Thursday, Feb. 26

OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVERY

NON-OPEN PARTICIPANT CLASS:  

“Cindy”

AMRAP – 20 min.

5 Pull-Ups

10 Push-Ups

15 Air Squats

Friday, Feb. 27

OPEN WOD 15.1 T.B.A.!!!

Saturday, Feb. 28

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

 

The Open is upon us! Por favor hagan su Judge’s Course 2015 los que quieran volunteer como jueces. Envíen el certificado a ani@crossfitpty.com.

Los viernes serán el día oficial del Open WOD en la programación semanal. Los jueves estaremos trabajando mobility y haciendo “restorative” work.

Remember to have your %s ready before you come in.

 

Monday, Feb. 16

BOX CLOSED – CARNAVALES

Tuesday, Feb. 17

BOX CLOSED – CARNAVALES

Wednesday, Feb. 18

OPEN BOX 9:00AM-5:00PM

“Nancy”

Five rounds for time of:

Run 400 Meters

15 Overhead Squats (95/65)

Thursday, Feb. 19

A. Back Squat: every two minutes, for 12 minutes (6 sets):

5 reps @ 55%

5 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

Then rest two minutes before starting…

1 rep @ 101-105%

B. For time:

50 Wall Ball Shots (20/14 lbs)

25 Toes to Bar

40 Wall Ball Shots

20 Toes to Bar

30 Wall Ball Shots

15 Toes to Bar

Friday, Feb. 20

A. Shoulder Press: 2-3 reps, every 2 minutes, for 16 minutes (8 sets):

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B. E.M.O.M., for 21 minutes:

Minute 1: 15 Russian Kettlebell Swings

Minute 2: 15 Push Press

(choose a weight that will challenge you in sets 4 & 5)

Minute 3: 40-50 Double-Unders

Saturday, Feb. 21

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

Everyone interested in volunteering for judging during the Open must complete and bring in their 2015 Judge’s Course certificate!! 

The Open is coming. Open Prep Cycle is here. Pony up!! YES, this means lots of burpees, thrusters, power stuff, etc.

Remember to have your %s ready before you come in and have a plan for team WODs.

 

Monday, Feb. 9

A. Four sets of:

3-4 reps Unsupported Seated Strict Press (progress by 5% from last week’s weight)

Rest 60 seconds

10-12 Alternating Pistols (practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

30 Double-Unders

 

Tuesday, Feb. 10

A. Front Squat: 3-4 reps every two minutes, for 16 minutes (8 sets of):

Goal is to increase load used last week.

B. For time:

Row 1000 Meters

75 Kettlebell Swings (53/35)

50 Wall Ball Shots (20/14)

 

Wednesday, Feb. 11

A. Every 2 minutes, for 12 minutes (6 sets): Muscle-Up Progressions or MU

3 Rolls to Candlestick + 3 Low Ring Muscle Up Progression

or 3-6 Muscle-Ups if you have them.

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)

Run 400 Meters *scale accordingly

Max Reps of Bar Muscle-Ups – OR – Chest-to-Bar Pull-Ups – OR – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

 

Thursday, Feb. 12

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 30 minutes of:

7 Box Jumps (24″/20″)

7 Thrusters (135/95 lbs)

7 Burpees

 

Friday, Feb. 13

A. Every two minutes, for 16 minutes (8 sets):

Back Squat

5 reps @ 55%

5 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ 90%

1 rep @ 90%

B. Three rounds for time of:

Row 500 Meters

10 Hang Power Cleans (135/95 lbs)

10 Alternating Front-Racked Reverse Lunges (135/95 lbs)

 

Saturday, Feb. 14

Open Box 9:00-12:00Pm

 

The Open is coming. Open Prep Cycle is here. Pony up!! YES, this means lots of burpees, thrusters, power stuff, etc.

Remember to have your %s ready before you come in and have a plan for team WODs.

 

Monday, Feb. 2

A. Front Squat: every two minutes, for 16 minutes (8 sets of): 3-4 reps, establish weight across for all sets.

B. AMRAP in 6 minutes of:

30 KB Swings (53/35)

20 Pull-Ups

30 Double-Unders

 

Tuesday, Feb. 3

A. Five sets of:

5 Unsupported Seated Strict Press

(sit on a bench or box without back support and press the barbell from shoulder to overhead)

B. Against a 7-minute running clock, complete:

500 Meter Row *scale accordingly

As many rounds and reps as possible of:

5 Single Arm Press each arm (55/35 lbs)

10 Box Jump-Overs

Wednesday, Feb. 4


A. Five sets of:

Power Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes

B. In teams of two, alternate sets to complete 3 each of:

10 Power Cleans (155/105)

400 Meter Run

 

Thursday, Feb. 5

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (24/20)

30 Wall Ball Shots (20/14)

Team members will alternate tasks, with only one member working at any one time. Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

 

Friday, Feb. 6

 

A. Back Squat: every two minutes, for 10 minutes (5 sets):

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets): 4-5 reps @ 80-85%

B. Two sets of:

AMRAP in 3 minutes of:

10 Ground to Overhead (95/65)

10 Overhead Squat (95/65)

10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first.

 

Saturday, Feb. 7

 

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

The Open is coming. Open Prep Cycle is here. Pony up!! YES, this means lots of burpees, thrusters, power stuff, etc. Have all your %s ready before you come in and have a plan for team WODs.

Monday, Jan. 26

A. Take 15 minutes and build to today’s 1RM Power Clean

B. EMOM-15 minutes:
1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
2nd minute – 200 Meter Run
3rd minute – 20 Dips (rings, matador, etc. modify ring dips to number that can be performed in 45 seconds or less)

Tuesday, Jan. 27

A. Power Jerk from the rack 5×1, building up. (15 minutes)

B. For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
TIME CAP 20min.!!!!!!

Wednesday, Jan. 28

A. Every two minutes, for 10 minutes (5 sets):
Back Squat
5 reps @ 45-55%
5 reps @ 55-65%
3 reps @ 65-75%
2 reps @ 75-85%
2 reps @ 80-90%
8-10 reps @ 80%

B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

Thursday, Jan. 29

A. 5×2 Weighted Pull-Ups, rest 45s-1min. between sets

B.In teams of two, alternate exercises to complete five each of:
50 Double-Unders
200 Meter Run

Friday, Jan. 30

A. 5×3 Overhead Squats
Rest 2 minutes

B. Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (115/75)

Saturday, Jan. 31

Come practice a skill or make up a missed WOD!!!
3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.
SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

The Open is coming. Open Prep Cycle is here. Pony up!! YES, this means lots of burpees, thrusters, power stuff, etc.

This week have all your %s ready before you come in and have a plan for team WODs.

Monday, Jan. 19

A. Three sets of:

8 Barbell Good Mornings @ 3011

Rest 45 seconds

5 Renegade Rows

Rest 45 seconds

60s Double-Under Practice

 

B. AMRAP – 10 minutes of:

5 Shoulder to Overhead (135/95)

10 Box Jumps

15 Kettlebell Swings (53/35)

 

C. Two sets of: 200 Meter Farmer’s Carry

Rest as needed between sets

Tuesday, Jan. 20

A. Back Squat: Every two minutes, for 10 minutes (5 sets):

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

THEN Every two minutes, for 4 minutes (2 sets):

8-10 reps @ 73-78%

 

B.In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (155/115 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Wednesday, Jan. 21

A. Every 2 minutes, for 12 minutes (6 sets):

3 Hang Power Snatches

Focus on speed and perfect mechanics. You may build up load over sets.

 

B. Three Rounds for Time of:

30 Overhead Walking Lunge Steps (45/25 lbs)

15 Pull-Ups

500m Row


Thursday, Jan. 22

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (70/53)

400 Meter Run*

100 Barbell Thrusters (45/35)

400 Meter Run

80 Burpees

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

Friday, Jan. 23

A. Front Squat: 2×3 Every two minutes, for 12 minutes (6 sets, choose challenging weight for 3 and work across)

B. AMRAP – 6 minutes of:

3 Hang Power Cleans (135/95 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell

C. Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Saturday, Jan. 24

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM

 

The Open is coming. Open Prep Cycle is here. Pony up!!

This week have all your %s ready before you come in or have a plan!

Monday, Jan. 12

Come in with your percentages ready and be time efficient!!

A. Every two minutes, for 10 minutes (5 sets): Back Squat

5 reps @ 45-55%

5 reps @ 55-65%

3 reps @ 65-75%

2 reps @ 75-85%

2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

*Percentages based off of 1RM

 

B. Two sets for max reps of:

Wall Ball Shots x 60 seconds

Rest 60 seconds

Kettlebell Swings x 60 seconds

Rest 60 seconds

Strict Pull-Ups x 60 seconds

Rest 60 seconds

Tuesday, Jan. 13

A. E.M.O.M. 8 minutes:

1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

 

B.Complete as many rounds and reps as possible in 6 minutes of:

6 Power Cleans (165/115 lbs)

12 Hand-Release Push-Ups

 

C. Three Sets of:

8-10 Supine Ring Rows @ 2111

60 Second Plank Hold

Wednesday, Jan. 14

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters (sub with 3 Wall Climbs)

 

B. 4 RFT:

14 Alternating Dumbbell Snatch (40/25)

14 Toes to Bar

400 Meter Run

Thursday, Jan. 15

A. Every two minutes, for 12 minutes (6 sets of):

3 Front Squats

Build over the course of the sets to today’s heaviest triple.

 

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Ground to Overhead (135/95, 125/85, 115/75, etc. meant to be cycled fast!!!)

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots (20/14)

 

C. Three sets of Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Friday, Jan. 16A

A. Five sets of: 2 Weighted Pull-Ups

Rest 30 seconds

immediately followed by…

Five sets of:

30 seconds of Strict Chin-Ups x Max reps

Rest 30 seconds

 

B. 3 Sets, Against a 4-minute running clock:

500 Meter Row

20 Box Jump-Overs

Double-Unders x Max Reps

Rest 4 minutes between each set.

Saturday, Jan. 17

Come practice a skill or make up a missed WOD!!!

3.5km Run Parque Omar. Send an email to ani@crossfitpty.com with your times for 3.5km (starting right to left) and #burpees.

SHARE YOUR PICS WITH US!! PHOTOS@CROSSFITPTY.COM


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