2/7/17

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

Warm-up (No Measure)

2 ROUNDS

200 M ROW

10 BAND PULL APARTS

10 BAND FORWARD RAISES

10 BAND LATERAL RAISES

10 SEC DEAD HANG FROM RIG

skill review

ROPE CLIMBS

Metcon (AMRAP – Rounds and Reps)

12MIN AMRAP

1 ROPE CLIMB Rx/ Legless Rx+

10 POWER SNATCH (75/55)

Metcon (Time)

3 ROUNDS

200M RUN

12 ALT. DB SNATCH (55/35)

2/6/17 – Annie

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

warmup – row, lower back across, couch stretch, band walk and bridge (No Measure)

Row 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

-Couch Stretch – https://www.youtube.com/watch?v=Fg-lwNBzVV8

-Small band walks

(forward, right, left in quarter squat)

-15 glute ham bridges with band

– 10 band clams (https://www.youtube.com/watch?v=FSRu2IN_ylk)

– 10 reverse band clams (https://www.youtube.com/watch?v=N-0K0d5-wuU)

Back Squat (reps below)

5 @ 75%

3 @ 85%

1 @ 90-95%

5 @ 80-85%

5 @ 80-85%

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
post wod stretch, time permitting

2/4/7

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

warmup – 400m run, leg swings, lunges (No Measure)

400m run

-leg kicks

https://www.youtube.com/watch?v=korxBhGzzJE (just first 2 exercises – front to back and side swings)

30 feet long lunges

30 feet side lunges

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

8 Deadlifts (225/155) / 12 Sumo DLHP for BC

15 Bar over burpees

8 Deadlifts / / 12 Sumo DLHP for BC

15/12 Cal Assault Bike

Metcon (No Measure)

4 sets

30sec Hollow Hold

20 V-ups

*rest 1min

2/3/17

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

Warm-up (No Measure)

Warmup

2rds

100m run

5 inch worms with t-push up

10 lunges

10 mountain climbers

Metcon (Time)

60 Cal Row

60 Russian KBS (70/55)

Metcon (Weight)

4 sets

10 BB Bent over row (not like Pendlay, this is not going all the way to the floor)

10 Glute ham bridges (may use BB for weighted bridges)

Max Effort Plank

*not for time. rest as needed.

**record weight on row and bridges

2/2/17

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

Warm-up (No Measure)

400m row

Barbell Warm up

-10 romanian deadlifts

-10 good mornings

-10 push press

*plus Barbell technique warm up

power clean + power jerk (8 min EMOM PC + PJ)

find 1RM power clean + push/power jerk

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Coach Led Group Stretch (No Measure)

stretch after class

2/01/17

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

Warm-up (No Measure)

Warm up:

2rds

100m run

10 PVC pass throughs

5 scap retraction

10 kips

5 push ups

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

Metcon (Time)

5rds

5/3 Ring Muscle Ups

12 DB Snatch (60/40), 6 left then 6 right

100m Dball Run (50/30)

cool down: bootcamp core work, replace plank row with plank shoulder taps

1/31/17

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

Warm-up (No Measure)

warmup

400m row

2rds

10 banded external rotations

10 band pull aparts

10 hollow rocks to superman

Handstand Walk (10 minute skill work)

Metcon (4 Rounds for distance)

EMOM 12 min

Min 1) 30 DU+ 5 Strict/ modify 5 Kipping or modified HSPU

Min 2) HS Walk 25-50m/ Upside down or wall walk Hold Against Wall for 30sec.

Min 3) 7 Burpee Box Jumps (24/20)
record total distance of HS walk each round

Metcon (Calories)

5 sets

60sec Assault Bike ME calories

100m Sled Push (3 – 45# / 3 – 25# plates)

*rest 2min between sets
** perform outdoors**

record total calories on bike from 5 sets