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Partner WOD on Tuesday! Lots of Barbell work this week!! :)

 

Monday, Sept. 29

 

A. Deadlift

Set 1: 15 reps @ 2011

Rest 2 minutes

Set 2: 10 reps @ 2011

Rest 2 minutes

Set 3: 5 reps @ 2011

 

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 


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Partner WOD on Friday!!

 

Monday, Sept. 22

 

A. Push Press x 6 Sets:

Set 1: 5 reps

Set 2: 3 reps

Sets 3-6 : 1 rep

Rest 2 minutes between sets

 

B. Three rounds for time of:

10 Handstand Push-Ups

20 Pull-Ups

300 Meter Run


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Monday, Sept. 15

 

“2014 Look Good, Feel Good Challenge Workout”

 

A. Take 20 minutes to build to a 2-RM Back Squat

“Note best successful 2-RM.”

B. One set of:

Strict Pull-Ups x Max Reps

“Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.”

C. For max reps:

Three minutes of Rowing (for max calories)

Rest 60 seconds

Three minutes of Burpee Box Jump-Overs (24/20)

Rest 60 seconds

Three minutes of Wall Ball Shots (20/14)

“Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.”


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PARTNER WOD ON TUESDAY!!

 

Monday, Sept. 8

 

For Time:

1000m Row

20 Ground to Overhead (135/95 lbs)

30 Dips

100 DUs

30 Dips

20 Ground to Overhead (135/95 lbs)

1000m Run

 

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PARTNER WOD ON FRIDAY!!

 

Monday, Sept. 1

 

Warm-Up/review all barbell movements.

 

Three Rounds For Time of:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Jerks

Use the same barbell for all movements. Recommended weights are 155/105 lbs.


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***Box closed this Saturday for L1 CrossFit Seminar, see home  WOD on Saturday.

 

Monday, Aug. 25

 

A. Bench Press

Set 1:  3 reps

Set 2:  2 reps

Set 3:  1 rep

Set 4:  1 rep

Rest 2 minutes between sets, load by feel.

 

B. Four rounds for Max Reps of:

60 seconds Row for Calories

60 seconds Push-Ups

60 seconds Strict Pull-Ups

60 seconds of Rest

*Full class, different stations.


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SUNDAY, AUG. 24th AMvsPM Friendly Competition!! 8:00AM all athletes!!

Monday, Aug. 18

A. Three sets of: 
Power Clean x 1.1.1.1 (rest 10 seconds between singles) 
Rest 30 seconds 
Max Reps Dips 
Rest 2-3 minutes

B. Three Sets, against a 3-minute running clock, resting 3 minutes between 
sets, complete as many rounds through the following ladder: 
Hang Power Clean + 1 Front Squat 
Hang Power Clean + 2 Front Squats 
Hang Power Clean + 3 Front Squats 
(Recommended weights – 165/115, 135/95, 115/75)


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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 ani@crossfitpty.com 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


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

 

Partner WOD on Wednesday!! Teams of 3 on Friday!

 

Monday, Aug. 4

 

A. Clean & Jerk: 15 minutes to build to a heavy single (not necessarily 1RM).  

 

B. Three sets for Max Reps of:

AMRAP 1 min.:

Ground to Overhead (135/95)

Rest 3 minutes between sets

*You can Snatch or C&J


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Vayan formando sus equipos (2 mujeres y 2 hombres) para nuestro friendly AM vs PM mini Competition (domingo 24 de agosto)!!! Escriban un email a ani@crossfitpty.com con el nombre del equipo y sus integrantes.

Team/Partner WODs Monday and Wednesday!

Monday, July 28

A. Four sets of: 
Snatch x 1.1.1 (rest 5-7 seconds between singles). 2 min. rest b/w sets

B. In teams of two, partners alternate to complete 5 sets each of: 
5 Overhead Squat 
10 Kettlebell Swings (53/35) 
20 Double-Unders 
(“choose a weight that will challenge you, but that you should still be 
able to complete the 5 reps unbroken.”)


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