3/21/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

10 PVC pass throughs

10 PVC good mornings

5 hanging scap retractions

5 kips

Floor Press (5×5)

5 Supersets

5 Floor Press

5 Strict Pull ups

*rest 2min in between sets and 10sec between movements.

**record floor press weight

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

40 double unders

10 toes to bar

20 American KBS (53/35)

rest 1 minute

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

40 double unders

10 toes to bar

20 American KBS (53/35)

rest 1 minute

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

40 double unders

10 toes to bar

20 American KBS (53/35)

rest 1 minute

Sit-ups (100 situps for time)

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3/17/17 – open wod 17.4

Training Pit CrossFit (Hollywood, FL) – CrossFit

17.4 : Warm-up (No Measure)

Warmup

https://youtu.be/vrhHHqqP_IU

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

3/11/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (Time)

Closed for beach WOD. Meet us at Las Olas across from ELBO ROOM. We will workout at 10am

241 S Fort Lauderdale Beach Blvd, Fort Lauderdale, FL 33316

3/10/17 – 17.3

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup

https://www.youtube.com/watch?v=yQOm4DmJDIw

Metcon (Time)

**record your tie break time after each set of 3 rounds (before weights increase). Put that in your comments section on the WOD

take it home with you and don’t lose it haha

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

3/9/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

20 mountain climbers

10 air squats

5 inch worm

Metcon (Weight)

Every 3min for 21min

50m sled push (heavy)

7 box Jumps (24″/20″)

12/10 assault bike cals

**record weight on sled, must maintain same weight across 21 minutes, heavy

Coach Led Group Stretch (No Measure)

stretch after class

March-9-2017

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Active Recovery

Active Recovery (No Measure)

Choose Between 20-25Mins

(This Should be at a slow steady pace)

Rowing

Assault Bike

Run

Take 15Mins to Mobilize

Foam Roller

Pvc Pipes

Bands

Lacrosse Ball

Warm-up

Skill Review

Shoulder Warm Up (No Measure)

400M Run

10 Band Pull Aparts

10 Shoulder Pass Throughs

10 Prone Snow Angels

10 Inch Warms

20 Backstrokes

Handstand Push-ups

Work with your coach on kipping or strict HSPU’s. If you are not comfortable with the HSPU yet then working on proper push up form.

Metcon

Metcon (Time)

5 Rounds

10 Hspu

25 American Kb Swings (53/35)

*15 Push Ups if you scale.

3/8/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

400m run then…

2rds

10 PVC pass throughs

10 PVC behind the neck presses

5 PVC snatch balance

*Barbell warm up

Snatch pull + power snatch (8 Min EMOM 1 pull + 1 Pwr snatch)

1 Snatch Pull+1 Power Snatch

Metcon (Time)

4rds

3 Rope Climbs / Rx+ legless

20 Wallballs (20/14)

50 DU / Rx+ unbroken