11/14/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

10/7 cal bike

5 burpees

5 TnG power cleans (light > heavier each round)

Rope Climb (10 min skill work)

Metcon (12 Rounds for reps)

Double EMOM

EMOM x 12 min

1 — 8 power cleans (155/105) / Rx+ (185/125)

2 — 2 rope climbs / Rx+ 2 legless

**rest 4 minutes**

EMOM x 12

1 — 12/10 cal bike

2 — 12 burpees

*if complete, record 10 reps for first 6 rounds and 24 reps for 2nd set of 6 rounds (bike & burpees

Advertisements

11/13/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

Back Squat (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

200 double unders

100 wall balls (20/14)

50 T2B

11/12/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds – increase weight each round, 3rd round should be initial metcon weight

**coaches use warmup as opportunity to improve technique

200m run

5 deadlift

5 shoulder to OH

Metcon (Time)

**outdoors**

21-15-9

Deadlift (135/95)

S2OH (same weight)

*rest 3 minutes*

15-12-9

Deadlift (155/105)

S2OH

*rest 3 min*

12-9-6

deadlift (185/125)

S2OH

*record total time, increase weight each part*

Group Stretch (No Measure)

stretch after class with ROMwod or coach

11/10/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

dodgeball (No Measure)

balls start in the middle. Both sides will run (or bear crawl or crab walk depending on coach) to middle to get the balls. Everyone must go back 8 feet behind center to their team’s side to be able to throw the ball to opposite team.

Rules:

1) Get hit = 2 burpees

2) caught ball from your throw = 4 burpees

3) you can get hit while doing burpees, so do them fast. Cannot hide throughout game to avoid playing/being hit

4) if you’re hoarding dodgeballs and get hit, you’ll do 2 burpees for every ball you’re holding

5) hit computer or tv = 5 burpees

**cannot throw within 8 feet of center cones.

Metcon (Time)

teams of 2 – split as necessary

30 C&J (135/95)

200m sled push (5-45s/ 5-25s)

400m run together

30 C&J (135/95)

11/09/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 sets

10/8 cal on bike

20 sec ring support

10 (5/5) DB Renegade Rows (light, increase weight each round)

20 sec hollow hang from pullup bar

10 DB seated (on floor) press (light, increase weight each round)

Metcon (Time)

6 rounds. Record total time, with rest

5 muscle up / scale with BMU / 8 C2B pullups

16 (8/8) DB Step ups (35s/25s) (24″/20″)

200m run

rest 2 min between rounds

Group Stretch (No Measure)

stretch after class with ROMwod or coach

11/08/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

Back Squat (E2MOM – 3 back squats. 20 minutes. build up)

Metcon (Time)

3 rounds

60 double unders

20 wall balls (20/14)

5 d-ball g2s (150/100)

100/80 assault bike cals – teams of 2 (Time)

Partner Assult Bike for cals

100/80

11/07/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run then power clean push jerk technique work

Clean and Jerk (5×2 (power clean & push jerk). max 10 sec b/w rep)

Metcon (Time)

15-12-9

Clean and Jerk (135/95)

30-24-18

Row Cal