Monday, April 29, 2013

4/30/13


  • SWOD then...

  • 3 rounds with 1 minute stations and 1 minute break after 5 minutes (FGB style) 

  • Hang Cleans (115/75) 
  • HR Pushups 
  • Row (for calories) 
  • Box Jumps 
  • Toes To Bar

Sunday, April 28, 2013

Thursday, April 25, 2013

Wednesday, April 24, 2013

4/25/13 - Team Fun


  • SWOD then...

  • Team WOD 2-3 partners

  • 150 Wall Balls (20/14)
  • 100 Clapping Pushups
  • 800 M prowler push (180/90) (weight ADDED to prowlers)

Monday, April 22, 2013

4/23/13 - WOD for Sarah!!




As some of you may know, our superwoman Sarah was involved in a serious car accident recently and we just wanted to ask for everyone to keep her and her family in their thoughts and prayers.
Sarah is one of our strongest, selfless and fierce women at The Training Pit and if there's anyone who can come back from the injuries she suffered we know it's definitely her!! We can't wait to have you back training with us with your bright smile and awesome attitude!

From the entire Training Pit staff and family, we wish you a speedy recovery Sarah!!
  • SWOD then...

  • 4 rounds 

  • 50 Double Unders 
  • 20 Push Press (95/65) 
  • 400 M run

Thursday, April 18, 2013

4/19/13


  • SWOD then...

  • 8 Min AMRAP 

  • 5 Deadlifts (275/155) 
  • 12 HSPU / 2x modified 

  • 5 Min Rest then... 

  • 8 min AMRAP 

  • 20 Pistols / 60 Air Squats 
  • 15 Toes To Bar

Wednesday, April 17, 2013

Tuesday, April 16, 2013

Monday, April 15, 2013

Sunday, April 14, 2013

4/15/13 - Hammer (benchmark)


  • SWOD then...

  • “Hammer”

  • 5 Rounds For Time:

  • 5 Power Cleans (135/95)
  • 10 Front Squat
  • 5 Push Jerk
  • 20 Pullups

  • ** Rest 90 Seconds between rounds **

Saturday, April 13, 2013

Thursday, April 11, 2013

Wednesday, April 10, 2013

4/11/13


  • SWOD then...

  • 15 Deadlifts (185/115)
  • 100 HR Pushups
  • 15 Deadlifts (185/115)
  • 50 Toes To Bars
  • 15 Deadlifts (185/115)

Monday, April 8, 2013

4/9/13


  • SWOD then...

  • Teams 2-3 

  • 4 Min AMRAP for 3 rounds
  •  
  • Burpee Pullups 
  • Burpee Box Jumps (24"/20") 
  • 2 Min Rest 

  • **partners will keep their own rep count each round and will switch exercise every minute**

Sunday, April 7, 2013

4/8/13


  • SWOD then...

  • Isabel (10 min cap)

  • 30 Snatches (power or squat)

  • 5 min rest AFTER 10 min cap then...

  • Annie

  • 50-40-30-20-10

  • Situps
  • double unders

Thursday, April 4, 2013

Wednesday, April 3, 2013

4/4/13 - Games OPEN WOD 13.5


  • SWOD and Mobility work

  • 12 Min AMRAP:

  • 15 Thrusters (100/65)
  • 15 C2B Pullups

  • or Registered OPEN athletes:

  • 4 minute AMRAP of:

  • 15 Thrusters (100 / 65 lbs)
  • 15 Chest to bar Pullups

  • *4 minute bonus for every 90 reps (3 rounds) completed.
  • For those who do NOT finish 90 reps before 4 minutes, you will continue with an AMRAP of 12 minutes of the same order

Tuesday, April 2, 2013

4/3/13


  • 1 mile run **for time** (15 min cap) 

  • then...

  • 7 Min AMRAP 

  • 5 Snatches (115/75) 
  • 30 Double Unders / jumping jacks

Monday, April 1, 2013

4/2/13


  • SWOD then...


  • 10,9,8...2,1 

  • Power Cleans (165/105) 
  • * 1 Rope Climb after each set or 5 strict pullups