Training Pit CrossFit

Closed Until Futher Notice

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (No Measure)

Due to city mandate and for everyone’s safety with everything that is going on with this global pandemic. The Pit will be closed until further notice. In the mean time we will offer online classes, use your wodify app and click on the drop down tab under the date.

There you will find “Pit 30”, scroll to bottom for our home version of our workouts. Also we’re offering online classes LIVE! You can use your phone or computer to join us.

Here is the schedule:

Mon to Saturday, 9:30 am: https://zoom.us/j/543413139

Mon to Friday, 6:00 pm: https://zoom.us/j/872601077

Mon to Friday, 7:00 pm: https://zoom.us/j/882975546

Wednesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

LINK TO WORKOUT OVERVIEW: https://youtu.be/0ZiKxEYOz88

8 MINUTE AMRAP:

10 SLOW Arm Haulers

8 Bootstrappers

6 Push-Up to Pike

4/4 Single Arm Suitcase Deadlift

Workout

Workout – HOME

Metcon (Time)

7 ROUNDS FOR TIME

400m Backpack Run or 25 burpees

20 Backpack Sumo DL

1:00 Max Overhead Squats

(Score is Time)

Closed Until Futher Notice

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (No Measure)

There you will find “Pit 30”, scroll to bottom for our home version of our workouts. Also we’re offering online classes LIVE! You can use your phone or computer to join us.

Here is the schedule:

Mon to Saturday, 9:30 am: https://zoom.us/j/543413139

Mon to Friday, 6:00 pm: https://zoom.us/j/872601077

Mon to Friday, 7:00 pm: https://zoom.us/j/882975546

Tuesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

CLICK THIS LINK FOR WORKOUT OVERVIEW: https://youtu.be/eOOwp7TGzxI

EMOM x 6 MINUTES

MIN 1 – :50 Air squats (start slow, increase each round)

MIN 2 – :50 Alt. Step-Ups or lunges

MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)

Workout

Workout – HOME

Metcon (5 Rounds for reps)

EMOM x 21 MINUTES

MIN 1 – :50 MAX Backpack squats

MIN 2 – :50 MAX Backpack Lunges

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)

Closed Until Futher Notice

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (No Measure)

There you will find “Pit 30”, scroll to bottom for our home version of our workouts. Also we’re offering online classes LIVE! You can use your phone or computer to join us.

Here is the schedule:

Mon to Saturday, 9:30 am: https://zoom.us/j/543413139

Mon to Friday, 6:00 pm: https://zoom.us/j/872601077

Mon to Friday, 7:00 pm: https://zoom.us/j/882975546

Monday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

LINK TO TODAY’S WORKOUT BRIEF: https://youtu.be/xe43ZJGFgYQ

8 Minute AMRAP

100m Run or 30 singles/lateral hops

10 Single DB front squats

10 Single DB push press

5 Burpees over DB

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run or 25 double-unders/50 singles/lateral hops

20 Single DB / backpack Thrusters

10 Burpees Over DB / backpack

(Score is Rounds + Reps)

Workout – HOME

Optional Finisher

Metcon (No Measure)

3 SETS

5/5 Arnold Presses

20 Alt. Object Slides (paper plate, wash cloth)

30 Russian Twists

(No Measure)

Saturday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

8 MIN AMRAP (w/ MedBall or Backpack)

100m Run or 30 singles

10 MB Deadlift

10 MB Front Squats

10 Alt. Bodyweight Lunges

Workout

Workout – HOME

Metcon (Time)

6 ROUNDS FOR TIME

10 Backpack/Medball Squat Cleans

12 Backpack/Med Ball Thrusters

16 Backpack/Med Ball Back Squats

200m Run w/ Backpack or 20 Up-Downs wearing Backpack

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

15 V-Ups

5/5 Side Plank Rotations

(No Measure)