10/26/16

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

Rope Climb (skill work)

10 minute skill work

warmup partner hamstring, situps, run (No Measure)

WARMUP

3 rounds

5 (per) partner assisted glute-ham raise

https://www.youtube.com/watch?v=Lsq7ztSjIYA

8 partner situps

100 M run

Metcon (10 Rounds for reps)

EMOM 30 minutes

Min 1: 12 alternating DB snatch (55/35)

Min 2: 12 Toes To Bar

Min 3: 3 rope climbs
record 27 if performing all reps Rx

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10/25/ – Chief

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

warmup single leg RDLcrossover, mount. climbers, pushups (No Measure)

WARMUP: 2 rounds

12 (6L / 6R) single leg cross RDL

https://www.youtube.com/watch?v=7mrbOG47_5Q

12 (6L / 6R) mountain climbers

4 pushups

Floor Press (3-3-3-3-3)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Rx (135/95)

**perform WOD outside and enjoy this beautiful weather!

** Post rounds completed for each of the 5 cycles. Start EACH cycle with 3 power cleans.

10/24/16

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

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

warmup – run, squat jump, pushup (No Measure)

warmup – 2 rounds

100 M run

12 squat jumps

7 pushups

Front Squat (4X2 FS / 4×4 BS @ 95%)

**rest 90 seconds b/w sets

**Explanation: Complete 2 Front Squats @ 95% of max Front Squat, rack the bar, reset and complete4 Back Squats @ 95% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (AMRAP – Reps)

AMRAP 12 minutes

Assault Bike calorie (10 men / 7 women)

then max strict pullups (if you come off the bar or feet rest on floor you go back to bike)

**Record total calories PLUS strict pullups

10/22/16

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

Coaches choice warmup (No Measure)

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

Metcon (Time)

60 sumo dlhp (70/53)

60 burpee box jump over (24″/20″)

60 American swings (70/53)

800m run

10/21/16

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

warmup single leg RDLcrossover, mount. climbers, pushups (No Measure)

WARMUP: 3 rounds

10 (5/5) single leg cross RDL

https://www.youtube.com/watch?v=7mrbOG47_5Q

10 (5/5)mountain climbers

7 pushups

Deadlift (5×5)

Bootcamp will do team EMOM 14 (partner 1 40 second max cal row, partner 2, will plank hold 40 seconds. Switch every minute)

Metcon (AMRAP – Reps)

Every 5 minutes, x2 (10 minutes)

Run 400m

Amrap Muscle up /scaled ring dips or stationary/box dips

Bootcamp will do the run and AMRAP pushups

**note MU / dips total

Metcon (AMRAP – Reps)

immediately After MU part Every 5 minutes, x2 (10 minutes) total wod clock is 20 minutes

400m run

Max hang power cleans (135/95) / BC will do single KB weighted step ups
MU/dips and HPC reps are recorded separately

10/20/16

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

Front Squat (6X3 FS & 6/6 BS @ 86%)

**rest 60 seconds b/w sets

**Explanation: Complete 3 Front Squats @ 86% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 86% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

10 HSPU

14 Toes to Bar

18 Double Unders

**record your AMRAP scores correctly. Last few weeks several people have recorded an extra round. If you finished 4 rounds and do 10 HSPU your score is 4 + 10, not 5 + 10

Warm-up (No Measure)

group stretch led by coach

10/19/16

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

warmup 400M plus split jerk tech (No Measure)

WARMUP – 400M run + split jerk tech work

Metcon (Time)

Teams of 2, 4 rounds

6 Power Clean (185/115) Rx+(225/135)

front carry it 50M

6 Power Clean (185/115) Rx+(225/135)

carry it 50 M back

20 high five pushups (that’s 20 per teammate)

200 M run together

**perform outside

**bar work, one at a time