11/28/16

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

warmup good morning, snatch press, OHS (No Measure)

Warmup with Empty Bar

2 rounds

100 M run

5 good mornings

5 snatch grip behind the neck STRICT press

5 OHS

Deadlift (3-3-3-3-3)

Metcon (No Measure)

5-10 minute OHS technique practice

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
** 20 min cap**

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11/26/16

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

40 Double Unders / 2x singles / jumping jacks

12 KB American Swings (70/53)

4 Ring (Rx) or Bar Muscle Ups / or 10 Pullups / or 10 Ring Rows

12 Burpees

Metcon (Calories)

WARMUP: teams of 2 – Row sprints 30sec on 30sec off for 10 minutes. Max Cal per team

then skill: 5 min warmup in muscle up or pullup

11/25/16

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

Metcon (Time)

teams of 2 – 6 rounds.

10 Slam Ball G2Shoulder (150/100) (1 partner at a time)

12 med ball partner situps (20/14)

16 wall balls (one partner at a time)

400M med ball partner run together(20/14)

**all numbers are TOTAL per team

11/24/16

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

Metcon (No Measure)

Happy Thanksgiving!!

NL and Boca Locations will be closed.

WE will have OPEN BOX in Hollywood from 10am – 12pm. This format allows for anyone to come in and do a workout of their choice. We will also have a cardio WOD ready for anyone that wants to do it

11/23/16

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

warmup burpee-broad jump & OH lunges relay (No Measure)

WARMUP

teams lined up in similar count.

One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back…etc

do this until everyone has finished the combo TWICE

Back Rack Reverse Lunges (3×7 (per leg))

Off squat rack, stepping back and down

Metcon (Time)

sprint 2 rounds, rest 2 min. repeat, 4 total cycles

5 Hang Squat Clean (165/115) Rx+ (205/145)

5 Push Jerk (165/115) Rx+ (205/145)

5 Box Jump (24″/20″) rx+ (30″/24″)

**record TOTAL time

anchored leg raises (No Measure)

EMOM 8 minutes

6 leg raises, slow and controlled up and down

https://www.youtube.com/watch?v=eLEyn1EjA5I

anchored leg raises (No Measure)

EMOM 8 minutes

6 leg raises, slow and controlled up and down

https://www.youtube.com/watch?v=eLEyn1EjA5I

11/22/16

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

warmup Air Squats, strict T2B, 100 M run (No Measure)

WARMUP

3 rounds

7 air squats

5 strict toes to bar

100 M run

warmup hip mobility (No Measure)

https://www.youtube.com/watch?v=erafWsJ21Xw

https://www.youtube.com/watch?v=JZX3GTpquK8

https://www.youtube.com/watch?v=xYxh4cUUvSI

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min

10 Deadlift (185/125)

13 bar facing burpees

16/12 calories on assault Bike

20 toes to bar

Metcon (No Measure)

group stretch

11/21/16

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

warmup 400 M run (No Measure)

WARMUP – 400 M run

Metcon (No Measure)

Barbell complex technique warmup

Complex Power Clean, Hang Power Clean, Push Press, Push Jerk

Find 1RM in following complex, can not drop the bar. Power Clean, Hang Power Clean, Push Press, Push Jerk

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat snatch

*10 min cap. Modify with C2B pullups (same rep count)