Box Programming for Mar. 27- Apr. 1, 2017 - Reebok CrossFit PTY
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Box Programming for Mar. 27- Apr. 1, 2017

Box Programming for Mar. 27- Apr. 1, 2017

Box Programming for Mar. 27- Apr. 1, 2017

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“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”  – Mark Twain

Our Open season has come to an end this Monday. Once again, it has been amazing to watch what the power of Community can do. Congratulations to all athletes that registered and took this time to grow, learn, and celebrate our sport and community!! We know you gave it all, no regrets. This week will be a “transition” week, followed by our prep cycle to see who shall be called, in 2017, …the Fittest Of The Box.

Have fun with the “Totals” this week, get ready to work in groups, motivate each other to go big & jot down scores and details.  

Monday, Mar. 27

To all those repeating or doing 17.5 for the first time today – hold your ground and keep pushing it!!

If you are not performing 17.5 today then…


800m Run

40 Wall Balls

20 Plate Burpees

600m Run

30 Wall Balls

15 Plate Burpees

400m Run

20 Wall Balls

10 Plate Burpees

Tuesday, Mar. 28

The “CrossFit Total”

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Combine the total weight lifted for score.

It must be understood that good form in the lifts is inherent in the rules for testing them. The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total.” – Mark Rippetoe

Please read this full article for a better understanding of the WOD & rules.

Wednesday, Mar. 29

Choose a classic or a new “Girl”…

Both AMRAPS of 20 min.


5 Pull-Ups

10 Push-Ups

15 Air Squats




10 Pistols (alternating)

15 Pull-Ups

Thursday, Mar. 30

For Time:

1,000m Row

30 Man-Makers

Rest 5 min.


3xME L-Sit Hold (or tuck)

Then complete…

30 V-Ups

30 Tuck Crunches

30 Pike-Ups

Friday, Mar. 31

The “CrossFit Total II”

Clean, 1 rep

Bench Press, 1 rep

Overhead Squat, 1 rep (from the rack)

Combine the total weight lifted for score.


4 RFT:

75 Double-Unders (or 25 Plate Burpees)

25 Dumbbell Thrusters (weight should allow you to move fast)

Saturday, Apr. 1

Open Box 9:00AM-12:00PM

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