6/27/17 – Ferrari Dino 246

Training Pit CrossFit (Hollywood, FL) – CrossFit

Rowling Warmup (No Measure)

Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat penalty for every meter off due in between rounds.

4 round game with mandatory 5 pass-throughs and 3 inch worm between rounds in addition to the air squats

Front Box Squat (7×1 (50-60% of Front Squat))

Pick a box that will be low enough for hips to be at 90degrees.

Squat to box and brief pause (Note: This does not mean rocking on the box, dropping down on the box, bouncing off the box, or doing a touch-and-go on the box).

Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible.
superset with weighted pullups

Weighted Pull-ups (7×3 weighted or progression (same weight all sets))

Metcon (Time)

4 rounds – 10 min cap

6 Overhead Squats (115/75) Rx+ (135/95)

8 Toes-to-Bar

12 Wall Balls (20/14) Rx+ (30/20)

100m Sprint

Metcon (Time)

optional cash out: 3 rounds

8 double db squat cleans (pick your weight, should be challenging weight)

15/10 cal bike

6/26/17 – Wolfbane

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup shoulder (scapular) mobility (No Measure)


https://www.youtube.com/watch?v=hzozw2Aso3M (skip lacrosse ball exercise)

shoulder health pre/rehab warmup (No Measure)


run 100m

**may also use crossover symmetry bands for these movements**

10 band face pulls


10 band pull aparts


10 External Rotations (5 each arm)


2 wall walks
2 rounds instead of 3

Split Jerk (6×3 (80-90%))

super set with DB bulgarian below, between sets

DB split (bulgarian) squat (6×5 (same weight across))


Metcon (Time)

15-12-9-6-3 (12 min cap)

Power Clean (135/95) Rx+ (155/105)

Bar-facing burpee

Metcon (Time)

3 minutes after first metcon

3 rounds

60 sec plank

12 cal ski
Ski erg briefing and demo with coaches before use


Training Pit CrossFit (Hollywood, FL) – CrossFit

Coach call out game (No Measure)


pick movements relevant to strength and/or metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP (as many rounds as possible)

With a partner, divide work as needed (except on the 200m run)

10 G2S D-ball (150/100)

14 C2B pull-ups / 20 slow tempo ring rows

18 box jumps (24″/20″)

200m sprint (together)


Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – run, mountain climbers, good morning, front squat (No Measure)


100m run

20 mountain climbers

10 good mornings

10 front squats

Split Jerk (7×2 (80-90%))

bulgarian squats below in between jerk sets

DB split (bulgarian) squat (7×4)


Air Force WOD (Time)

For time:

20 Thrusters (95/65)

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Each athlete must do four burpees at the beginning of every minute (including to START the WOD) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
BC will do double DB thruters and Push Press instead of Jerk.

Single KB for sumo and Front Squats

Plate OH lunges instead of OHS

6/22/17 – The one that I want

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – run, hanging scap retraction, kip (No Measure)

2 rounds

100m run

15 PVC pass throughs

5 hanging scapular retraction

10 kips

Muscle-ups (8 min kip, bar MU, or ring MU practice)

Metcon (Time)

5 rounds – 25 minute cap including rest

Rx (4men/ 2 women) Rx+ (8/4) Muscle-ups / scale with 8 C2B + 8 ring or stationary dips

12 thrusters (115/75) Rx+ (135/85)

12 Left /12 Right single arm Russian kettlebell swing (53/35)

12 (6L / 6R) KB clean & jerk (same). scale with DBs

**1 min rest after each round

6/21/17 – Angel’s Landing

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup hip mobility (No Measure)




squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)


-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way


-15 glute ham bridges with band


Front Squat (7×1 (find 1RM))

Metcon (Time)

10 minute cap, perform outdoors

100M sled push (4-45s / 4-25 plates)

20 bumper plate burpees (45/25) * lift plate overhead, no need for jump clap. Please no ab mat or plate under bumpers, help keep them in good shape *

1.5 mile airbike

L-Sit (3 sets (ring, hanging or dip bar) of 10-30secs)

6/20/17 – Six Shooter

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – air squats, burpees row (No Measure)

warmup – 2 rounds

15 air squats

10 burpees

250 M row

Weighted Pull-ups (8 minute practice, may work up to heavy single)

use DB held by feet or banded around KB handle. NO KIP

Metcon (Time)

6 rounds – 24 minute cap

6 Left pistol / Rx+ (weighted 35/15 db or KB)

6 Right pistol (same)

6 strict pull up – Rx+ (db weighted 35/15 DB or KB)

60 double unders / 120 single unders