10/19/17

Announcements

**BARBELLS FOR BOOBS** Breast Cancer Awareness!

We will join CrossFit Armed on Sat, Oct 21st at 8:30am for a charity fundraiser. We will have normal hours at the Pit (9am and 10am) but we would love to have as much support as possible from our Pit fam to come out and participate in a fun workout to help raise awareness and funds for breast cancer!

CF Armed address is 1400 NE 125th St, North Miami, FL 33161

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 sets of 5 with an empty bar:

straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat.

Then 10-20m shuttle while partner hangs on bar/rings – 3 rounds.

Power Clean (3×4 and 3×3 power clean (75-85%))

superset with below

half kneeling single arm dumbbell press (3×6 and 3×5 half kneeing single arm dumbbell press)

https://www.youtube.com/watch?v=7oeFpnRCJkY

5, 4, 3 row intervals (Time)

row intervals – 9 min cap including rest

500m row

Rest 2 min

400m row

Rest 2 min

300m row

Metcon (Time)

3 rounds

50m Sled push (6-45s / 6-25s)

10 pushups

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10/18/17

Announcements

**BARBELLS FOR BOOBS** Breast Cancer Awareness!

We will join CrossFit Armed on Sat, Oct 21st at 8:30am for a charity fundraiser. We will have normal hours at the Pit (9am and 10am) but we would love to have as much support as possible from our Pit fam to come out and participate in a fun workout to help raise awareness and funds for breast cancer!

CF Armed address is 1400 NE 125th St, North Miami, FL 33161

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup

10 reverse lunge steps, 10 push ups, 10 goblet squats, 10 sit ups, 10-20m farmer carry

Push Jerk (8 minutes working up to a heavy jerk (80-90%))

Metcon (Time)

3 rounds – 24 min cap

16 alternating pistols

16 toes-to-bar

10 D-Ball G2S (100/70)

800M ski erg

10/17/17

Announcements

**BARBELLS FOR BOOBS** Breast Cancer Awareness!

We will join CrossFit Armed on Sat, Oct 21st at 8:30am for a charity fundraiser. We will have normal hours at the Pit (9am and 10am) but we would love to have as much support as possible from our Pit fam to come out and participate in a fun workout to help raise awareness and funds for breast cancer!

CF Armed address is 1400 NE 125th St, North Miami, FL 33161

Training Pit CrossFit (Hollywood, FL) – CrossFit

KB Novo Flow warmup (No Measure)

“Novo” Kb Warm Up Flow, 1 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, pec smash 30s per side

https://www.youtube.com/watch?v=7eVzLMbDmVk&feature=youtu.be

Overhead Squat (Work up to 80-90% of OHS x3 reps)

8 minutes

Front Squat (5×3 (find 3RM))

12 minutes, total 20 minutes with OHS

Metcon (Time)

10 minute cap

15 strict/shoulder presses (115/65) Rx+ (135/85)

30 burpees facing the bar

15 push presses (same weight)

20 burpees facing the bar

15 push jerks or split jerks (same weight)

10 burpees facing the bar

Metcon (No Measure)

Cash Out: 10 wall ball 15 Russian kb swings, 4 rounds,

OR

Hypertrophy: 3 sets of 10-15 strict ring dips in a super set of 10-12 single leg deadlifts

10/16/17

Announcements

**BARBELLS FOR BOOBS** Breast Cancer Awareness!

We will join CrossFit Armed on Sat, Oct 21st at 8:30am for a charity fundraiser. We will have normal hours at the Pit (9am and 10am) but we would love to have as much support as possible from our Pit fam to come out and participate in a fun workout to help raise awareness and funds for breast cancer!

CF Armed address is 1400 NE 125th St, North Miami, FL 33161

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup – 3 rounds:

8 squat jumps,

3 inch worms,

3 crab bridge,

8-12 hollow rocks,

then PC technique work

Power Clean (5×3 at 75-85% (superset with kneeling press))

half kneeling single arm dumbbell press (5×5 per arm)

https://www.youtube.com/watch?v=7oeFpnRCJkY

Metcon (AMRAP – Reps)

10 min AMReps (as many reps as possible in 10 minutes)

2, 4, 6, 8….

pull-up / Rx+ (Chest-to-bar)

hang power cleans (95/65) Rx+(117/75)

Thruster (same)

Metcon (No Measure)

‘Cash Out’: 4 min max row for meters

Or

Hypertrophy: 3 sets of 12 banded hamstring curls superset with 8-12 strict chin ups

10/14/17

Announcements

**BARBELLS FOR BOOBS** Breast Cancer Awareness!

We will join CrossFit Armed on Sat, Oct 21st at 8:30am for a charity fundraiser. We will have normal hours at the Pit (9am and 10am) but we would love to have as much support as possible from our Pit fam to come out and participate in a fun workout to help raise awareness and funds for breast cancer!

CF Armed address is 1400 NE 125th St, North Miami, FL 33161

Training Pit CrossFit (Hollywood, FL) – CrossFit

Rowling Warmup (No Measure)

Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat penalty for every meter off due in between rounds.

4 round game with mandatory 5 pass-throughs and 3 inch worm between rounds in addition to the air squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
bootcamp will do 5-10 ring rows instead

10/13/17

Announcements

**BARBELLS FOR BOOBS** Breast Cancer Awareness!

We will join CrossFit Armed on Sat, Oct 21st at 8:30am for a charity fundraiser. We will have normal hours at the Pit (9am and 10am) but we would love to have as much support as possible from our Pit fam to come out and participate in a fun workout to help raise awareness and funds for breast cancer!

CF Armed address is 1400 NE 125th St, North Miami, FL 33161

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup oh carry, gob squat, pushup, situp, inchworm, crab bridge (No Measure)

warmup – 2 sets of:

suitcase or oh carry (10-20m) +

10 goblet squats +

10 push ups +

10 sit up.

Then 5 inch worms and 3 Crab Bridges.

Deadlift (Spend 10 minutes working up to 80-90%)

Metcon (AMRAP – Reps)

6 rounds, 1 min per station, of:

Row (calories)

Burpees

Double Under

Rest 1 min

10/12/17

Announcements

**BARBELLS FOR BOOBS** Breast Cancer Awareness!

We will join CrossFit Armed on Sat, Oct 21st at 8:30am for a charity fundraiser. We will have normal hours at the Pit (9am and 10am) but we would love to have as much support as possible from our Pit fam to come out and participate in a fun workout to help raise awareness and funds for breast cancer!

CF Armed address is 1400 NE 125th St, North Miami, FL 33161

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400M plus split jerk tech (No Measure)

WARMUP – 400M run + split jerk tech work

Split Jerk (14 minutes working up to 80-90%)

Metcon (Time)

5 rounds for time. 20 min cap

**outdoor WOD if possible

6 jerks (155/95) Rx+ (185/115)

50M ‘heavy’ sled push (4-45s / 4-25s) Rx+(6-45s / 6-25s)

200m run