Box Programming for Aug. 11-15, 2014 - Reebok CrossFit PTY
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Box Programming for Aug. 11-15, 2014

Box Programming for Aug. 11-15, 2014

Box Programming for Aug. 11-15, 2014

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IMPORTANTE!! DEADLINE PARA INSCRIBIRSE EN AM vs PM friendly Sunday competition: ESTE VIERNES 15 DE AGOSTO!!! Para registrarse, un representante del equipo debe mandar un email a con los INTEGRANTES y NOMBRE del team.


Partner WOD on Wednesday!!

**TEAM of 4 WOD ON FRIDAY** Idealmente esto lo harías con tu equipo de AM vs PM (no significa que ese WOD es parecido)


Monday, Aug. 11


A. Four sets of:

3-5 Back Squats @ 30X1

Rest 60 seconds

Max Reps Strict Supinated Grip Pull-ups @ 21X0

Rest 2 minutes


B. Four rounds for time of:

12 Push Press (95/65)

12 “Heavy” Kettlebell Swings

Tuesday, Aug. 12


A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on. Ex. Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc.


B. AYAYAiii (Este “Fran” ta on fire)


Thrusters (135/95)




Wednesday, Aug. 13


A. Four sets of:

4-6 Deadlift @ 21X1

Rest 30 seconds

12-15 Handstand Push-Ups (consecutive or accumulated)

Rest 2 minutes


B. In teams of two, partners alternate rounds to complete five each of:

5 Hang Power Cleans (155/105)

100 Meter Run


Thursday, Aug. 14


A. Five sets of:

5 Shoulder Press @ 20X1

Rest 2 minutes between sets.


B. Four Rounds For Time of:

10 Ring Dips

20 Toes to Bar

30 Double-Unders


Friday, Aug. 15


In teams of four (hopefully your AMvsPM Team), complete as many reps as possible of the following circuit in 30 minutes:

400 Meter Run

Box Jump Overs

Burpee Pull-Ups

Back Squats (135/95) From the floor. Scale as needed.

Each team member will start on a different station and may not rotate to the next station until their running teammate returns. IMPORTANT: scale the run if needed, everyone must try to run as fast as possible.


Saturday, Aug. 16

Make up a missed WOD/come practice a skill

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