1/13/17

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

Warm-up (No Measure)

row 400m

then… 2rds

10 PVC Pass throughs

10 PVC Good Mornings

5 Scap Retractions

Deadlift (3-3-3-3-3)

BC will perform 5×3 sumo DL, 2 minute rest between sets

Metcon (7 Rounds for reps)

E2MOM 14min

2 Ring MU / Rx+ 4 muscle ups

4 Ring Dips / Rx+ 6 ring dips

12 Kettlebell Russian Swings (55/35) Rx+ (70/55)

BC – AMRAP 14

4 Tempo Strict Ring Rows

8 box dips

12 KB Russian Swings
record total number of reps per 2 minute window for Rx or Rx+

1/12/17

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

Warm-up (No Measure)

2rds

200m row

10 Back stretch (leg across body, alternating)

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

5 inch worms

Metcon (Time)

5rds, perform OUTDOORS if possible

5 Dball ground to shoulder (120/80) Rx+ (150/100)

100m Uneven Farmers Carry (for example 70# on 1 hand and 55# on other) (55-35 / 44-26) Rx+ (70-55 / 55-35)

15/10 Cal Assault Bike

40 around the world

perform 40 around the world

1/11/17 – JJ

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

Warm-up (No Measure)

2rds

100m run

20 Mountain climbers

10 Air squats

5 Push ups

J.J. (Time)

For Time:

1 Squat Clean, 185#

10 Parallette Handstand Push-ups

2 Squat Clean, 185#

9 Parallette Handstand Push-ups

3 Squat Clean, 185#

8 Parallette Handstand Push-ups

4 Squat Clean, 185#

7 Parallette Handstand Push-ups

5 Squat Clean, 185#

6 Parallette Handstand Push-ups

6 Squat Clean, 185#

5 Parallette Handstand Push-ups

7 Squat Clean, 185#

4 Parallette Handstand Push-ups

8 Squat Clean, 185#

3 Parallette Handstand Push-ups

9 Squat Clean, 185#

2 Parallette Handstand Push-ups

10 Squat Clean, 185#

1 Parallette Handstand Push-ups
In honor of U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, was killed on March 22, 2010
To learn more about J.J. click here
**25 min cap **

use 6″ deficit instead of parallette for HSPU Rx.

Women’s Rx is 135#

Coach Led Group Stretch (No Measure)

stretch after class

1/10/17

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

Warm-up (No Measure)

2rds

15 PVC Pass throughs

10 PVC Good Mornings

5 Kips

warmup – power snatch tech work (No Measure)

Power Snatch (EMOM 8, below 1-1-1…)

EMOM 8min

1 Power Snatch + 20 DU

Metcon (Time)

4rds

3 Rope Climbs

15 toes to bar

400m Run

1/09/17

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

Wrong name, doesn’t allow the update. Air Force wod is the right name

squatting warmup (No Measure)

Run 400m

-Leg kicks

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

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

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

-Small band walks

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

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

Back Squat (rep scheme below)

6 @55%

4@65%

2@75%

6@65%

4@75%

2@80%

Metcon (Time)

10min AMRAP

3 Wallballs (20/14)

3 Burpee Box Jumps (20/24)

6 Wallballs

6 Burpee Box Jumps

9 Wallballs

9 Burpee Box Jumps

continue increasing by 3 reps each movement

Coach Led Group Stretch (No Measure)

stretch after class

1/07/17

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

Hip and thoracic warmup (No Measure)

400m run

then, 2rds

-30sec per leg Partner band hip openers

-5 T-push ups

https://www.youtube.com/watch?v=9ZvjePKKFu0

-10 mountain climbers

Metcon (Time)

Partner WOD

100 Overhead Plate Lunges (45/25)

100 Burpees

400m Run (one partner, then tag and the other partner goes)

100 Overhead Plate Lunges (45/25)

100 Burpees

400m Row each (one at a time)

5 sets, 1 min plank hold

1 min plank, 1 min rest x5

1/06/17

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

row + shoulder warmup (No Measure)

2rds

200m row

5 inch worms

10 Pass throughs (pvc pipe)

10 behind the neck strict presses with Barbell / pvc pipe

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

Metcon (Time)

5rds

15 Hang Power Snatch (95/65) / BC 20 KB american swings

15 Toes to bar / V-ups

15 box jumps (24″/20″)

shoulder health pre/rehab warmup (No Measure)

3rds

run 100m

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

10 band face pulls

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

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

2 wall walks
skip run and wall walks. Strictly shoulder prehab