12/17/16

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

warmup burpee-broad jump & OH lunges relay (No Measure)

WARMUP

teams lined up in similar count.

One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back…etc

do this until everyone has finished the combo TWICE

Metcon (AMRAP – Rounds and Reps)

Teams of 2 WOD – AMRAP 40 minutes

100 M Front Rack lunges (95/65) / Heavy Double KB front rack for BC

50 Push Press (95/65)

400 M run together

**lunge and PP one at a time**

Advertisements

12/16/16

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

warmup run, v-ups, pushups (No Measure)

2 rounds

100 m run

7 v-ups

10 pushups

Farmer’s Carry (EMOM, details on bottom)

EMOM 14

odd: 10 alternating KB/DB Plank position rows (5L/5R)

even: 1 min farmer’s carry hold with same DB/KBs

**record the farmer’s hold weight (example 55s on each hand = 55#)

Metcon (Time)

Chipper

500 M Row

20 Ring Dips / 20 stationary / 40 box dips

30 Getup situp (45/35)

25 Burpees

30 Getup situp

20 Ring Dips / 20 stationary / 40 box dips

500 M Row

12/15/16

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

warmup Front Squat, Superman, Pushups (No Measure)

WARMUP

2 RNFT

100M run

10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)

10 Supermans

10 Pushups

Front Squat (3×10)

2 min rest between sets

Metcon (Time)

4 rounds

15 sumo dlhp (95/65)

10 strict hspu

20/15 assault bike calories

12/14/16

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

WARMUP 500m row (No Measure)

warmup Hang Snatch tech work (No Measure)

Warmup using empty barbell or PVC pipe working on High Hang (pocket) Snatch led by coach
hang SQUAT snatch tech work

Hang Snatch (3RM)

12 minutes to find 3RM.

Hang SQUAT snatch, work on speed under the bar

Metcon (Time)

EMOM 14

odd min: 10 Toes to bar / Rx+ unbroken T2B

even min: 3 slam ball g2 shoulder (100/70) Rx+ (150/100)

Coach Led Group Stretch (No Measure)

stretch after class

12/13/16

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

warmup Run, wall walk, lunges, wall squats (No Measure)

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

Standing Double DB/KB strict shoulder press (10-10-10 (find 10RM))

may scale to seated
rest 2 minutes between sets. Work in groups

Metcon (AMRAP – Reps)

Perform outdoors if possible

teams of 3

AMRAP 20 minutes

100 M Sled (285/185)

AMRAP ab mat situps

AMRAP pushups (rx is chest to floor WITHOUT worming)

**5 plates of 45# for men / 5 plates of 25# for women on sled

** sled partner finishes then rotate movements

**score is total reps of situps + pushups

12/12/16 – HAMMER

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

warmup 400 M run, good morning, hang clean, thruster (No Measure)

400M run

10 good mornings (empty bar)

10 hang power cleans

10 thrusters

warmup Partner Front Rack – lat and tricep stretch (No Measure)

https://www.youtube.com/watch?v=65aPibUASHA

warmup shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

https://www.youtube.com/watch?v=hzozw2Aso3M (all 3 exercises)

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
** 25 minute cap

** Rx 135/95, remember to rest 90 seconds after EVERY round

12/10/16

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

warmup Roxanne (No Measure)

WARMUP – Do burpees every time Roxanne comes up on the song

Assault bike triple 3 (Time)

3k row

3k Assault Bike

3 mile Run (12 laps)

**can scale to 1, 2 or 3 rounds of 1k row, 1k bike, 1 mile run

Rx is in the order of 3k, 3k, 3 mile