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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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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.

 

Monday, July 21

A. Take 15-20 minutes to work on Clean technique and build up to a moderate 
or heavy single, depending on your technique.

B. “Five-Minute Capacity Test” 
Complete as many rounds and reps as possible in 5 minutes of: 
5 Squat Cleans (135/95) 
10 Burpees Over the Barbell 


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Carrera de Kiwanis domingo 20 de julio!

 

Monday, July 14

 

Five Sets For Times:

10 reps of Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead

15 Pull-Ups

Run 400 Meters

Rest 3-4 minutes between sets

 


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*TEAM OF 3 WOD ON FRIDAY!

** Para los nuevos integrantes de nuestra comunidad: recuerden ver videos de los movimientos que no conocen! Esto facilitará tu proceso de aprendizaje. http://crossfitpty.com/media/

 

Monday, July 7

 

A. Three sets of:

8-12 Bulgarian Split Squats

Rest 30 seconds

Choose: 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps

Rest 3 minutes

 

B. “Annie”

Rounds of 50, 40, 30, 20 and 10 reps of:

Double-Unders

Anchored Sit-Ups


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*Tuesday Schedule (Feriado/Toma de Posesión): Open Box from 10:00AM to 1:00PM

**Team WODs Thursday and Friday

 

 

Monday, June 30

 

A. Weighted Pull-Up

In six attempts or less, find your 1-RM Weighted Pull-Up.

Rest at least 3 minutes between attempts over 80% of your potential 1RM

 

B. Complete as many reps as possible in 7 minutes of:

3 Thrusters (95/65 lbs.)

3 Pull-Ups

6 Thrusters

6 Pull-Ups

9 Thrusters

9 Pull-Ups

12 Thrusters

12 Pull-Ups

15 Thrusters

15 Pull-Ups

18 Thrusters

18 Pull-Ups


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Monday, June 23

 

A. Take 15 minutes to build to a heavy Jerk.

 

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Wall Ball Shots


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Partner WOD on Friday!

 

Monday, June 16

 

A. Back Squat

5 reps @ 50% of 1-RM

Rest 60 seconds

3 reps @ 75% of 1-RM

Rest 60 seconds

1 rep @ 85% of possible 1-RM

Rest 60 seconds

1 rep @ 90-95% of possible 1-RM

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

1 rep @ 101-103% of 1-RM

Rest 2 minutes

Strict Pull-Ups x Max Reps

Rest 2 minutes

1 rep @ 103+% of 1-RM

Rest 2 minutes

Strict Pull-Ups x Max Reps

 

B. For max reps/meters:

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)


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Partner WODs on Wednesday and Friday!!

 

Monday, June 9

 

A. Five sets of:

2-4 Front Squats @ 20X1

Rest 20 seconds

10-15 Unbroken Chest-to-Bar Pull-Ups

Rest 3-4 minutes

 

B. Complete 15-12-9 of:

Hang Squat Cleans (135/95)

Burpees


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Partner/Team WODs will keep showing up in programming! Start planning ahead with your classmates to prep for these… Besides being fun, they help push ourselves further. Stay fit, strong, and motivated! GO CFPTY COMMUNITY!!

 

Monday, June 2

 

3 Rounds For Time of:

400m Run

14 Chest 2 Bar Pull-Ups

7 OH Squats (135/95)

Rest 1:1


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