Box Programming for Dec. 8-13, 2014 - Reebok CrossFit PTY
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Box Programming for Dec. 8-13, 2014

Box Programming for Dec. 8-13, 2014

Box Programming for Dec. 8-13, 2014

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GRACIAS a todos los que nos acompañaron en la fiesta de Navidad el sábado. La pasamos demasiado bien!! Que rumba! Y que bella Comunidad! #VamosPorMas

Team WOD on Thursday (3)!

Monday, Dec. 8

 Box closed!! Día de la Madre

Feliz Día de la Madre a todas las fit, strong mamasitas del #cfptycommunity!! Son dignas de toda admiración. Que tengan un bello día rodeadas de paz, amor, salud y familia. God bless!!

Home WOD: 

A.CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of: Burpees

“This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.”

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



Tuesday, Dec. 9

A. Front Squat: 5×2 (reach a challenging weight, not maximal, and work across)

B. Two sets for max reps of:

60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Kettlebell Swings (24/16 kg)
60 seconds Double-Unders
Rest 4 minutes

Wednesday, Dec. 10

A. Three sets, not for time, of:

6-10 Alternating Pistols

100′ Bottom’s Up Kettlebell Walk each arm

B. Three rounds for time of:

10 Ground to Overhead (135/95 lbs)
400 Meter Run

Thursday, Dec. 11

Team Chipper

In Teams of 3, with one member working at a time, complete:

100 Toes2Bar

200 Burpees

300 Wall Balls (20/14)

800m MedBall Run (team members run together and relay the ball)

Friday, Dec. 12

A. Deadlift: 5×3 (reach a challenging weight, not maximal, and work across)

B. Every minute, on the minute, for 18 minutes:
1st minute – 5 Thrusters (95/65)
2nd minute – 10 Pull-Ups
3rd minute – 15 Box Jump Jumps (24/20)
Focus on Speed!! *scale accordingly to fit the minute

Saturday, Dec. 13

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


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