4/05/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

400m row

2rds

20 mountain climbers

10 air squats

5 inch worm

5 scap retractions

5 kips

Deadlift (details below)

3 @ 75%

1 @ 85%

3 @ 80%

1 @ 95%

3 @ 85%

1 @ 100%+

Metcon (Time)

1,2,3….10

Bar Muscle Ups

Power Clean (155/105) Rx+ (185/135)
18 minute cap

4/4/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

400m run

2rds

20 jumping jacks

20 mountain climbers

10 push ups

Floor Press (4 sets of 5 plus pushups)

4 sets

5 Floor Press +

Max effort push ups

(rest 2min in between sets)

Metcon (7 Rounds for time)

Every 3min for 21min (7 sets)

10 Burpee Box jumps (24/20) / 15 reps RX+

30 DU

50m sled push (4-45# / 4 – 25#) RX+ (5 – 45# / 5 – 25#)
record your time for each round

4/03/17 – Jackie

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warmup

Run 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

-Small band walks

(forward, right, left in quarter squat)

-Partner band hip openers (hip and glute)

-10 single leg romanian deadlifts

-10 air squats

-10 lunges

Front Squat (at 65% of your Front Squat. Record the 3 FS)

EMOM 12min

(65% of your front squat)

min 1) 3 FSQ

min 2) 6 BSQ

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Do NOT drop the empty bar please

4/1/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Line Drills (No Measure)

Line Drills

Metcon (Time)

“Partner WOD”

10 Rope Climbs

50 OHS (95/65)

200m run (together)

8 Rope Climbs

40 OHS

200m run

6 Rope Climbs

30 OHS

200m run

4 Rope Climbs

20 OHS

200m run

2 Rope Climbs

10 OHS

200m run

*Must wait until partner is back from the run to start. One person working at a time

3/31/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup

2rds

100m run

15 pass throughs

10 hollow rocks

5 kips

5 BB strict press

Split Jerk (2-2-2-2-2)

2RM

Metcon (Time)

30-20-10

Toes to Bar / 45-30-15 for V-ups

Thruster (75/55) / double KB/DB Thrusters

Assault Bike Cals

3/30/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup DL, pocket clean, front squat, good morning (No Measure)

WARMUP

1 round

200 M run

15 DL

15 pocket hang power cleans

15 front squats

15 good mornings

*performed with an empty bar*

Metcon (Time)

7rds

5 Power Clean (135/95) Rx+(165/125)

10 Bar Over Burpees

200m run

*rest 2min between rounds.

Coach Led Group Stretch (No Measure)

stretch after class

3/29/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400M row

10 M walking RDL into leg swing

https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s

10 air squats

Deadlift (3-1-3-1-3-1, % below)

(70%-80%-75%-85%-80%-90%)

record your set of 90%, do NOT go higher than 90%. We will be maxing out soon

Metcon (Time)

5rds

5 Dball G2S (80/50) Rx+ (100/70)

50m Dball Carry (80/50) Rx+ (100/70)

50m Sled Push (3 – 45#s / 3 – 25#s) Rx+(add 5 – 45#s / add 5 – 25# plates)