March-4-2017

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (Time)

Partner Wod(Teams of 2)

800M Run (Buy In)

100Thrusters (95/65)

100 Burpees

100 Medball Sit Ups (20/14)

800M Run(Buy Out)

3/3/17 – Open WOD 17.2

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

https://youtu.be/PQbm7CLV2rA

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
because this workout requires A LOT of space. If you aren’t registered for the open, we will have you do barbell (depending on dumbbell limitations) stationary lunges

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
the scaled option you MUST do bodyweight pullups. No BAND or jumping pullups

March-2-2017

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Active Recovery

Active Recovery (No Measure)

Choose Between 20-25Mins

(This Should be at a slow steady pace)

Rowing

Assault Bike

Run

Take 15Mins to Mobilize

Foam Roller

Pvc Pipes

Bands

Lacrosse Ball
Over the next 4 Weeks for the Open we will be adding an option for Active Recovery, for those atheltes who wanna take it easy in order to complete the open wod on friday.

Warm-up

Warm-up (No Measure)

2Rounds

200M Run

20 Weighted Arm Circles(10 Per Arm)

10 Prone Snow Angels

20 Side Lunges(10 Per Leg)

25 Double Unders or 50 Singles

Gymnastics

Toes-To-Bar (5-5-5-5-5)

Work with a coach on proper kipping posisiton. If you are profient in this movement then work on strict Toes to Bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Min Amrap

5 Deadlifts 225/135

10 Toes to Bar

15 Box Jumps

BC will do Sumo Deadlift with Kettlebell

Metcon

Metcon (Time)

100 Partner Medball Sit Ups

3/2/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

20 mountain climbers

10 air squats

5 inch worm

Metcon (Time)

3rds

800m run

15 burpees

3 rope climbs

*rest 2min between rounds

**record total time, including rest

Coach Led Group Stretch (No Measure)

stretch after class

3/1/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

400m row

Barbell Warm up

-10 romanian deadlifts

-10 good mornings

-10 front squats

*clean pull + power clean Barbell warm up

Clean Pull + Power Clean (EMOM 8min 1 Clean pull+1 Power clean)

1 Clean pull + 1 Power clean

Metcon (AMRAP – Rounds and Reps)

16.4 – modified

13min AMRAP

25 Deadlifts (225/155)

25 Wallballs (20/14)

25 Cal Row

25 HSPU

Metcon (No Measure)

Tabata #1: Hollow holds

Tabata #2: Supermans

(both 8rds 20sec on/10sec off)

March-1-2017

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Warm-up

Warm-up (No Measure)

400 M Row

2 Rounds

10 Empty Bar Deadlifts

10 Hang to Shrug

10 Shoulder Press

10 Hang Squat Cleans

10 Push Jerks

Weightlifting

Clean and Jerk (1-1-1-1-1)

Take today to really focus on proper technique and form with a coach before moving on to heavy weight. If you are more comfortable with this movement then find a heavy set for the day.

Bc will going over proper Push Press Positioning with DB or KB.

Metcon

Metcon (Time)

(For Time)

400M Run

30 Ground to Overhead 95/65

400M Run

20 Ground to Overhead 135/85

400M Run

10 Ground to Overhead 185/105

BC will do db/kb Push Press Increasing weights 45,30,15