February-09-2017

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca – CrossFit

Crossfit East Boca and Crossfit NFTL will both be closed today 2-11-17 for Wodamania Crossfit Team Competition . We have a lot of athletes competing, so if you have time come out and show your support.

CrossFit Wild
3900 Fiscal Ct, Ste 600, West Palm Beach, Florida 33404

7am-6pm

Warm-up

Warm-up (No Measure)

2 Rounds

25m High Knees

25m Forward Lunges(Arms fully extended up)

25m Side Lunges

25m Burpee Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

8 Overhead Lunges 95/65

8 Bar Facing Burpees

8 Overhead Lunges

8 Hspu

*BC will OH Lunge with Plate

Metcon (Time)

1200 Meter Run

2/8/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – 400m row, RDL, good morning, snatch grip behind neck press (No Measure)

400m row

Barbell Warm up

-10 romanian deadlifts

-10 good mornings

-10 behind the neck presses

1 squat snatch + 1 OHS (EMOM 8 minutes)

EMOM

1 squat snatch + 1 OHS

Metcon (Time)

5rds

400m row

9 toes to bar

15 Wallballs (20/14)

9 C2B pullups

February-08-2017

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca – CrossFit

Crossfit East Boca and Crossfit NFTL will both be closed 2-11-17 for Wodamania Crossfit Team Competition . We have a lot of athletes competing, so if you have time come out and show your support.

CrossFit Wild
3900 Fiscal Ct, Ste 600, West Palm Beach, Florida 33404

7am-6pm

Warm-up

Warm-up (No Measure)

400 Meter Run

3 Rounds

10 Squat to Stand

10 Hang Power Cleans

10 Good Mornings

Weightlifting

1Power Clean+3Front Squat Complex (1-1-1-1-1)

Start complex with one power clean from the ground and then from the front rack position go into 3 front squats.

Metcon

Metcon (AMRAP – Reps)

5rds

2Min on 1Mins off

Bike Cals 12/8Rx 15/12Rx+

Max Reps Wallballs 20/14lbsRx 30/20Rx+

*Count max reps on Wallballs only

2/7/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2rds

100m run

10 PVC pass throughs

5 scap retraction

then…

banded shoulder openers

https://www.youtube.com/watch?v=SfBRHRgxMg8

Shoulder Press (5-3-3-1-1)

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

3 Power Clean (155/105) Rx+ (185/125)

6 HSPU/ Rx+ Strict

9 Box Jumps (24/20) Rx+ (30″/24″)

**rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

3 Power Clean (155/105) Rx+ (185/125)

6 HSPU/ Rx+ Strict

9 Box Jumps (24/20) Rx+ (30″/24″)

Metcon (No Measure)

3 sets

10 banded external rotations (10L / 10R)

10 band pull aparts

10 Tricep push downs **keep elbows tucked in** https://www.youtube.com/watch?v=ffbKOW75l8o

2/7/17

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca – CrossFit

Warm-up (No Measure)

2 ROUNDS

200 M ROW

10 BAND PULL APARTS

10 BAND FORWARD RAISES

10 BAND LATERAL RAISES

10 SEC DEAD HANG FROM RIG

skill review

ROPE CLIMBS

Metcon (AMRAP – Rounds and Reps)

12MIN AMRAP

1 ROPE CLIMB Rx/ Legless Rx+

10 POWER SNATCH (75/55)

Metcon (Time)

3 ROUNDS

200M RUN

12 ALT. DB SNATCH (55/35)

2/6/17 – Annie

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – row, lower back across, couch stretch, band walk and bridge (No Measure)

Row 400m

-Leg kicks

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

-Lower back stretch.

(laying on your back, alternate leg across your body.) x20 total

-Couch Stretch – https://www.youtube.com/watch?v=Fg-lwNBzVV8

-Small band walks

(forward, right, left in quarter squat)

-15 glute ham bridges with band

– 10 band clams (https://www.youtube.com/watch?v=FSRu2IN_ylk)

– 10 reverse band clams (https://www.youtube.com/watch?v=N-0K0d5-wuU)

Back Squat (reps below)

5 @ 75%

3 @ 85%

1 @ 90-95%

5 @ 80-85%

5 @ 80-85%

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
post wod stretch, time permitting

2/4/7

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – 400m run, leg swings, lunges (No Measure)

400m run

-leg kicks

https://www.youtube.com/watch?v=korxBhGzzJE (just first 2 exercises – front to back and side swings)

30 feet long lunges

30 feet side lunges

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

8 Deadlifts (225/155) / 12 Sumo DLHP for BC

15 Bar over burpees

8 Deadlifts / / 12 Sumo DLHP for BC

15/12 Cal Assault Bike

Metcon (No Measure)

4 sets

30sec Hollow Hold

20 V-ups

*rest 1min