Box Programming for Jan. 5 - Jan. 10, 2014 - Reebok CrossFit PTY
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Box Programming for Jan. 5 – Jan. 10, 2014

Box Programming for Jan. 5 - Jan. 10, 2014

Box Programming for Jan. 5 – Jan. 10, 2014

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TIME TO GET BACK ON TRACK FOR 2015!! Congratulations to all those who worked out through the holidays!! 

SPECIAL SCHEDULE on Friday 9th: Open Box 9:00AM-12:00PM.

The Open is coming.

Monday, Dec. 5

A. Take 10-12 minutes and build to a 1RM Push Press

B. MAX EFFORT. Two sets for max reps/calories:

2 minutes Row for Calories

Rest 2 minutes

2 minutes Dumbbell or Kettlebell Man-Makers

Rest 2 minutes

2 minutes of HSPUs

Rest 2 minutes

Tuesday, Dec. 6

A. Three sets of:

6-8 Back Squats

Rest 90 seconds

Strict Pull-Ups x Max reps

Rest 90 seconds


B. For time:

15 Hang Power Cleans (135/95 lbs)

15 Dips

400 Meter Run

12 Hang Power Cleans

12 Dips

400 Meter Run

9 Hang Power Cleans

9 Dips

400 Meter Run

Wednesday, Dec. 7

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

10 Squat Cleans (95/65 *weight you can move FAST with)

30 Double-Unders

10 Burpees

Thursday, Jan. 8

A. Take 12-15 minutes and build to today’s 3RM Deadlift

B. Four Rounds For Time:

10 C2B Pull-Ups

20 Thrusters (85/55)

30 Kettlebell Swings (53/35)

Friday, Jan. 9

OPEN BOX 9:00AM-12:00PM

T.B.A. by Coach Van


Saturday, Jan. 10

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

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



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