Febuary-13-2017

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

The Crossfit Games Open is about a week away. If you haven’t already be sure to go register at Games.crossfit.com

Ask your coach for more info.

Warm-up

Warm-up (No Measure)

2 Rounds

200M Run

10 Wide Grip Behind The Neck Press

10 Overhead Squats

10 Snatch Grip Deadlift

10 Muscle Snatch

Weightlifting

Hang Power Snatch+Hang Squat Snatch+Overhead Squat (Weight)

1-1-1

Goal should be to work up to about 70-80% of your 1RM Hang Snatch.

*Bc Will go over proper DB snatch tech with coach

Metcon

Metcon (AMRAP – Reps)

15Min Amrap

Hang Power Snatch 1..2..3..4..5..6..7..8..ect

Toes to Bar 2..4..6..8..10..12..14..ect

(95/65)

*BC will do Hang DB Snatch x2 and Hanging Knee Raises or V-Ups.

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2/11/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (Time)

2 Partner WOD

100 American KBS (53/35) Rx+ (70/53)

400m run

100 Thrusters (75/55) Rx+ (95/65) / double KB for BC

400m run

100 Pull ups / ring rows

400m run

100 Thrusters

400m run

100 American KBS

*Partners run at the same time.

Warm-up (No Measure)

Warm Up:

Stretching Walking Line

-leg kicks

-long lunges

-side lunges

-high knees

-butt kickers

February-11-2017

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

Crossfit East Boca and Crossfit NFTL will both be closed today due to 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

2/10/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup – 2 rounds

100 m run

2 wall walks

5 hanging scap retractions

5 pushups

Bar Muscle-ups (10-15 min skill work)

work on progression

*If you already have a bar Muscle up work on efficiency(tight hollow body;not much movement) 5×3

Metcon (No Measure)

EMOM 15min

Min 1) 30 DU + 3 Bar Muscle ups

Min 2) Max HS Walk/30sec hold

Min 3) 10 Ring Dips

Metcon (Time)

Partner Row Relay: 100/80 Cals

February-10-2017

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

200 Meter Run

10 Arm Circles Forward

10 Arm Circles Backwards

10 Behind the Neck Shoulder Press

10 Good Mornings

10 Forward Lunges(2sec pause on each step)

Weightlifting

Turkish Get Up (1×10)

5R Arm/5L Arm

Increasing Weight

Metcon

Metcon (Time)

3 Rounds

7 Deadlifts 275/185rx 315/225rx+

30 Medball Sit Ups 20/14rx 30/20rx+

400m Row

*BC will do Sumo DL for 14reps

2/9/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – inchworm t-pushups, mountain climbers, lunges (No Measure)

2rds

100m run

6 inch worms into T-push ups (3 inch worm into left hand t-pushup and 3 on the right hand) >> https://www.youtube.com/watch?v=9ZvjePKKFu0

10 mountain climbers

10 lunges

Metcon (No Measure)

5 sets 50m each

Partner banded sprints

Metcon (Time)

4 rds

5 Dball G2O (100/70)

100m Sled Push (two 45s / two 25s)

5 Dball G2O

100m Uneven Farmers Carry

5 Dball G2O

200m run

*Rest exactly 2min between rds.

**record TOTAL time, including rest time

Metcon (No Measure)

5 sets 30sec ON/30sec OFF planks

6 sets 30sec ON/30sec OFF -Side Planks

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