March-1-2017

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Warm-up

Warm-up (No Measure)

400 M Row

2 Rounds

10 Empty Bar Deadlifts

10 Hang to Shrug

10 Shoulder Press

10 Hang Squat Cleans

10 Push Jerks

Weightlifting

Clean and Jerk (1-1-1-1-1)

Take today to really focus on proper technique and form with a coach before moving on to heavy weight. If you are more comfortable with this movement then find a heavy set for the day.

Bc will going over proper Push Press Positioning with DB or KB.

Metcon

Metcon (Time)

(For Time)

400M Run

30 Ground to Overhead 95/65

400M Run

20 Ground to Overhead 135/85

400M Run

10 Ground to Overhead 185/105

BC will do db/kb Push Press Increasing weights 45,30,15

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2/28/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

10 PVC pass throughs

10 PVC behind the neck presses

5 PVC snatch balance

Metcon (No Measure)

EMOM 15min

1) 30 double unders (or 30 second practice) + 7 Push ups

2) 40 second max distance HS Walk / Hold

3) 5 Hang Squat Snatch (95/65)

Metcon (Calories)

10min assault bike

30sec On/30sec Off **max calories**

**may perform with teammate if not enough bikes

February-28-2017

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Don’t forget about the Team Challenge for the Crossfit Open to earn points for your team. This week it try to get Max Calories on the Assault in 1Min.Score will be total Calories of the entire team. A coach must be present to validate

Warm-up

Warm-up (No Measure)

400m Run

2 Rounds

20 Medball OH Lunges

10 Medball Cleans

20 Arm Circles(10Per Arm)

20 Air Squats

Metcon

Metcon (Time)

15 Min Cap

80/65 Cal Row

80 Wallballs

40/25 Cal Row

40 Wallballs

Rest 5 Mins

Weightlifting

Back Squat (3-3-3-3-3)

Take 15 to get to a 3 rep max after the Wod

Bc will do 5 set of 10 Lunges with DB or KB

February-27-2017

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Please Remember you have to input your Crossfit Open score in Before 8pm today or you will be labeled as incomplete for 17.1

Warm-up

Warm-up (No Measure)

1 Mile Bike

10 Inch Worms

10 Hang to Shrug

10 Empty Bar High Pulls

10 Hang Cleans

20 Squat Jumps

Gymnastics

Rope Climb

Work with your coach on proper foot position on rope, also how to properly pull knees into your body for maximum pull.

https://www.youtube.com/watch?v=AD0uO7JGdZU&t=6s

Metcon

Metcon (AMRAP – Reps)

1Min On 1Min Off

16Mins

Rope Climbs 2/1

Max Reps Hang Power Clean 135/85Rx Rx+185/115Rx+

Only Count Hang Clean Reps(BC will do Russian Swings)

Rest 4 Mins

Metcon (Time)

10 Min Cap

300 Double Unders

or

600 Singles

(Every Time your stop do 6 Burpees)

2/27/17 – Helen

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup

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)

-10 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)

Warm-up (No Measure)

warmup

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)

-10 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)

Warm-up (No Measure)

warmup

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)

-10 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)

Front Squat (5-5-5-5-5)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 min cap

Coach Led Group Stretch (No Measure)

stretch after class

2/25/17

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Warm-up (No Measure)

Coach led Warm Up

Metcon (AMRAP – Reps)

30Min AMRAP

Partner 1: row 150m

Partner 2: plank hold

Then switch

Partner 1: 30 Russian twist

Partner 2: max bike cals

Then switch

Partner 1: 200m run

Partner 2: Max V Ups

Then switch

2/25/17 – Filthy Fifty

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

Stretching Walking Line

-leg kicks

-long lunges

-side lunges

-high knees

-butt kickers

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Rx:

box jump (24″/20″)

KB American swings (55/35)

push press (45/35)

back extensions = superman

wall ball (20/14)

** if you did 17.1 yesterday, we suggest you do this one in teams of 2. If not, do it alone.

**bootcamp: use ring rows instead of pullups

v-ups instead of knees to elbows

lateral hops instead of Dubs