5/27/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
pullups, pushups, squats can be broken up as needed inside.

Scaled Murph (Time)

Scaled Murph, full mile and same reps then full mile to end **OR** the following:

4 or 8 rounds *based on length of training experience with us*

400 m run

15 ring rows

25 pushups

35 air squats

5/26/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

2rds

100m run

20 pass throughs

10 good mornings

10 behind the neck sn grip push press

then hang SN BB warm up

Metcon (AMRAP – Reps)

3min AMRAP

15/12 Cal Row

12 Hang Power Snatch (95/65)

*rest 3min

3min AMRAP

15/12 Cal Row

8 Hang PSN (115/85)

*rest 3min

3min AMRAP

15/12 Cal Row

4 Hang PSN (135/95)

*rest 3min

3min AMRAP

15/12 Cal Row

2 Hang PSN (155/105)
**record total REPS not round and reps

Metcon (No Measure)

Group Stretch:

2 sets

30sec band hip openers (per leg)

20 leg across body

20 supermans

5/25/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

2rds

100m run

10 strict press

10 good mornings

5 T-push ups

1 push press + push jerk + split jerk (1-1-1…)

1 Push Press+1 Push Jerk+1 Jerk (heaviest)
20 minute cap

2017 regionals WOD 6 (Time)

Regionals Event 6

30/25 Assault Bike Cal

20 Burpee Box Jump Overs (30/24)

10 D-ball g2s (150/100)
** NO hands on the box, normal TrainingPit standards for box jump

regionals cap was 6 minutes

Pit cap is 8 minutes

Coach Led Group Stretch (No Measure)

stretch after class

5/24/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

20 Leg swings

10 Romanian DL

10 FSQ

10 strict presses

*couch stretch 30sec per leg

then… power clean technique

Power Clean (EMOM 10)

2017 regional WOD 3 (Time)

Regionals Event 3

100ft DB OH Walking Lunge (80/55)

100 DU

50 Wallballs (30/20)

10 Rope Climbs

50 Wallballs

100 DU

100ft DB OH Walking Lunge
regionals cap was 16 minutes.

Pit cap at 20 minutes

5/23/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup

400m run then…

2rds

20 PVC pass throughs

5 hanging scap retractions

5 kips

3 inch worms into T-push ups

Metcon (8 Rounds for time)

Every 3 min for 24min

50m sled push (3 – 45#s / 3 – 25#s)

12 toes to bar

5/3 Muscle Up
put round times on notes

Metcon (No Measure)

3 sets – NOT for time. Do it slow, controlled and perform full range of motion

1min Plank

20 band external rotations (10/10)

20 Face pulls

20 tri push downs

5/22/17 – Nancy

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

50 single unders

20 leg cross body

15 glute bridges

10 air squats 3 sec tempo down

20 PVC pass throughs

20 leg swings

Front Squat (EMOM details below)

EMOM 12min (85% of FSQ)

min 1) 1 FSQ

min 2) 3 BSQ

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
**perform outdoors**

**20 minute cap**

5/20/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

team tag game (No Measure)

2 rounds

2 wall walks

10 russian KBS

100 M run

then…

Break the athletes up into two teams and have them get into 2 lines. They each have to do 5 of the following: air squats, burpees, . Once the athlete has done both movements, they must run to the end of the gym (set up cone) and back to tag the next person in line, then get behind the line. Each athlete will go 2 times.

Metcon (Time)

400m run

20 HSPU / Rx+ (strict) / BC pushups

20 C&J (135/95) Rx+ (165/115) / BC 30 Sumo DLHP

20 Bar over Burpees

20 C&J

400m run

20 C&J

20 Bar over Burpees

20 C&J

20 HSPU

400m run