Tuesday, December 30, 2014

12/31/14 - Last WOD of the Year! Check our schedule


  • ONE CLASS ONLY AT 10AM

  • A. Warmup - Pizza Game

  • B. 15 min AMRAP

  • 20 Swings (70/53)
  • 10 Box Jump overs (30"/24")
  • 5 Thrusters (115/75) (KB for BC)

Monday, December 29, 2014

12/30/14


  • A. Front Squat 5-3-3-1-1

  • B. Teams of 2 or 3

  • 4 rounds

  • 10 Deadlift (275/175)
  • 20 Pocket Power Snatch (95/65)
  • 20 HSPU

  • **one partner must be hanging from rig bar during all reps**

  • **one barbell per team, work together to switch weights, 20 min cap**


Sunday, December 28, 2014

12/29/14 - "Bull" (last benchmark of the year!)


  • 2 Rounds for time of:  

  • 200 Double Unders  
  • 50 Overhead Squats (135/95)
  • 50 Pullups  
  • 1 Mile Run

  • **SCALE accordingly**

Friday, December 26, 2014

12/27/14


  • Teams of 2 or 3

  • AMRAP 7
  • Partner #1 does 100 M run
  • Partner #2 (and #3 if needed) will do AMRAP of Pullups (or ring rows) until parnter #1 comes back, then they switch

  • **rest 1 min and record total team pullups or ring rows**

  • AMRAP 7 (same as first AMRAP but this time with Wall Balls)

  • **rest 1 min and record total WB**

  • AMRAP 7 (same thing with Toes to Bar or V-Ups

Thursday, December 25, 2014

Wednesday, December 24, 2014

12/25/14 - holidays schedule

Remember we will be CLOSED 12/25/14

on FRIDAY and Saturday (12/26 & 12/27) we will 10am classes only

Next week Monday and Tuesday is normal schedule. On Wednesday 12/31 is only one class. CLOSED 1/01 and 10am class on Friday 1/02 & saturday 1/03

Happy holidays!

Tuesday, December 23, 2014

12/24/14


  • Buy in: 800 M run

  • 3 rounds

  • 15 Floor Press (135/95)
  • 20 Floor Wipers
  • 30 double unders

  • buy out: 800 m run

Monday, December 22, 2014

12/23/14 - "Pit Style 12 days of Christmas"


  • 12 Days of Christmas:

  • Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 3 Thrusters, 2 box jumps and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Thruster, 2 box jumps, and 1 SDHP; continue with 4 Pullups, 3, 2, 1 etc. up the ladder and down

  • 1 Sumo Deadlift High-Pull (95/65)
  • 2 Box Jumps 24/20
  • 3 Thrusters 95/65
  • 4 Pull Ups
  • 5 Burpees
  • 6 alternating pistols / goblet squats
  • 7 T2B
  • 8 KB Amer Swings 53/35
  • 9 Double unders / lateral bar hops
  • 10 OH Walking Lunges 45/25 Plate
  • 11 Hang Power Cleans (95/65)
  • 12 Power Snatches (95/65)

Sunday, December 21, 2014

12/22/14 - "Holleyman" (benchmark)


  • “Holleyman”

  • 30 rounds for time of:
  • 5 Wall ball shots (20/14)
  • 3 Handstand push-ups
  • 1 Power Clean (225/135)

  • **35 min STRICT cap. SCALE accordingly!!!**

Thursday, December 18, 2014

12/19/14


  • A. Thruster 3-3-3-3-3

  • B. 30-20-10

  • Ring Dips / 2x box dips
  • Toes To Bar / V-Ups are 45-30-15
  • KB/DB Alternating Snatches from the ground (70/55)

Wednesday, December 17, 2014

12/18/14

warmup:

Split the class in even/fair teams if possible. Try to have about 4 ppl per team. Line up teams next to each other

person 1, then 2, then 3, then 4 goes in a tag race style.

5 air squats
5 burpees
run 50 feet
5 pushups
run 50 feet back to tag next person

repeat the race 3-4 times switching teams up to make them fair and even.

A. Push Press 5-5-5-5-5

B.  AMRAP 7 min

5 Bar MUs / 2x C2B pullups
5 Power Snatches (145/95)

rest 5 min. RECORD 1st AMRAP score during rest

C. AMRAP 7 min

10 pullups
10 Power Snatches (115/75)

Tuesday, December 16, 2014

12/17/14


  • A. pocket/high hang Snatch (pwr or sqt) 5-5-5-5-5

  • B. Interval 1 min on, 1 min off

  • 3 rounds

  • Burpees
  • Double Unders / lateral bar hops
  • Floor Press (135/95)
  • Back Squat (135/95)

  • *record total reps*

Monday, December 15, 2014

12/16/14 - Team Tuesday


  • A. Deadlift 5-3-3-1-1

  • B. Teams of 2 or 3

  • 2 rounds

  • 30 Wall Balls over rig pullup bar (20/14)
  • 20 Partner med ball situps (20/14)
  • 30 Cal row
  • 400 M med ball run

Sunday, December 14, 2014

12/15/14 - "Air Force WOD" (benchmark)


  • A. Push Jerk 3-3-3-3-3

  • B. 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.

Friday, December 12, 2014

12/13/14


  • 5 rounds

  • 10 Plate Burpees (45/25)
  • 15 Get Up Situps (45/25)
  • 200 M run

Thursday, December 11, 2014

12/12/14


  • A. UNBROKEN Farmer Walks 40M max weight 3 attempts

  • B. AMRAP 12

  • 800 M run buy in then with time remaining...

  • 1-2-3-4-5-6... (rope climbs / strict pullups)
  • 2-4-6-8-10-12... (deadlifts)3

  • ex:
  • 1 rope climb / or 3 strict pullups
  • 2 deadlifts (225/135)
  • 2 rope climb / or 3 strict pullups
  • 4 deadlifts (225/135)

  • **record total reps**

Wednesday, December 10, 2014

12/11/14


  • A. Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck press
  • 5 OHS

  • B. Single Arm DB/KB row 5-5-5-5-5 (per arm)

  • C. Chipper

  • 10 OHS (135/95)
  • 14 Front Rack lunges (135/95)
  • 20 Toes to Bar
  • 24 pushups
  • 100 Double Unders / lateral bar hops
  • 24 pushups
  • 20 Toes to Bar
  • 14 Front Rack lunges (135/95)
  • 10 OHS (135/95)

Tuesday, December 9, 2014

12/10/14 - "WE" Wednesdays


  • A. 1600 M run for time

  • B. teams of 2 or 3

  • 4 rounds

  • 12 Power Snatch (135/95)
  • 24 Pullups
  • 30 Wall Balls (20/14)
  • 500 M row

  • **one partner must be hanging from pullup bar at all times while the other performs reps, if that teammate drops they must switch working partners

Monday, December 8, 2014

12/09/14


  • A. warmup 

  • 3 RNFT
  • 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups

  • B. Floor Press 5-5-5-5-5

  • C. 5 rounds

  • 5 Hang Power Clean (155/105)
  • 5 Push Jerk (155/105)
  • 10 Box Jump Overs (30"/24")

Sunday, December 7, 2014

12/08/14 - "Nate"


  • A. Romanian Deadlift 3-3-3-3-3

  • B. Nate 20 min AMRAP

  • 2 muscle ups / or 4 ring dips / or 8 box dips
  • 4 HSPU / 4 modified
  • 8 Amerinca KB Swings (70/53)

Friday, December 5, 2014

12/06/14


  • AMRAP 25

  • 10 Box Jumps (24"/20")
  • 15 Russian Swings (70/53)
  • 100 M run

Thursday, December 4, 2014

12/05/14


  • A. Weighted Pushups 3-3-3-3-3

  • B. 5 rounds

  • 6 weighted box step ups (back rack 115/75#) (24"20")
  • 12 OHS (115/75#)
  • 18 Floor Press (115/75#)

Wednesday, December 3, 2014

12/04/14


  • A. Clean and Jerk EMOM 8 min build up to 80% 

  • then 1 C&J E2MOM (every 2 minutes - 8 min) find 1RM for the day 

  • B. AMRAP 12

  • 1 Rope Climb / 3 strict pullups
  • 3 Thrusters (135/95)
  • 5 burpees
  • 20 double unders / lateral bar hops


Tuesday, December 2, 2014

12/03/14 - "WE" Wednesday


  • A. 1 Squat Snatch EMOM 8 min build up to 80%

  • then 1 Squat Snatch E2MOM (every 2 minutes - 8 min) find 1RM for the day

  • B. 7 rounds - teams of 2 or 3

  • 6 deadlifts (315/205)
  • 12 Partner Hand Clapping Pushups
  • 200 M run together

Monday, December 1, 2014

12/02/14 - Tabata work


  • A. Strict Shoulder Press 3-3-3-3-3

  • B. Tabata work

  • 20 secs on, 10 secs off 8 times each movement before going on to the next movement. One min rest in between each movement.

  • Assault Air Bike cals
  • Pullups
  • KB American Swings (70/53)
  • Air Squats
  • Rowing (cals)

  • add total reps for each movement and record it during 1 min rest

Sunday, November 30, 2014

12/01/14 - "JJ" (benchmark)


  • A. Back Squat 3-3-3-3-3

  • B. JJ
  • 1-2-3-4-5-6-7-8-9-10
  • Squat Cleans (185/125)

  • 10-9-8-7-6-5-4-3-2-1
  • Handstand Push Ups

Friday, November 28, 2014

11/29/14


  • Buy in: 800 M run

  • 3 rounds

  • 20 Push Press (115/75) (KB for Bootcamp)
  • 40 Med Ball Situps (20/14)

  • Buy out: 800 M run

Thursday, November 27, 2014

Tuesday, November 25, 2014

11/26/14


  • A. Warmup Hang Squat clean work with empty bar

  • B. EMOM 8 min - 2 rep H. Sqt clean build up to 75%

  • then EMOM 8 min - 1 Hang Squat Clean until max of the day

  • C. 4 rounds

  • Row 500 M
  • 30 Toes To Bar
  • 30 Burpees
  • 20 Push Jerk (135/95)

  • **barbell must be off the floor at all times, can hold it on front rack or hang (top of deadlift) position only. CAN NOT put it on the back rack.

  • Must pass barbell onto teammate without the bar touching the floor. 

  • **4 burpees each partner if it touches the floor**

Monday, November 24, 2014

11/25/14 - Gonna Miss you Julien!


  • A. Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck press
  • 5 OHS

  • B. 15 minutes to find 1RM for the complex

  • 1 Power Snatch, 1 Hang PS, 3 OHS

  • C. AMRAP 20

  • 3 Muscle Ups / 10 ring dips or 20 box dips
  • 6 Deadlifts (275/185)
  • 200 M run

Sunday, November 23, 2014

11/24/14 - "Fran" (benchmark)


  • A. Front Squat 3-3-3-3-3

  • B. Fran 21-15-9 (10 minute cap)

  • Thrusters (95/65)
  • Pullups

  • rest 5 min

  • C. 30 C2B pullups or work on kipping progression if you have 5 straight strict pullups. If not do 30 strict pullups band assisted

Friday, November 21, 2014

Thursday, November 20, 2014

11/21/14


  • A. Band Sprints 3x per athlete

  • B. 

  • 5 DB man makers (50s/30s)
  • 30 double unders / lateral hops
  • 10 Push Jerks (165/105)
  • 30 double unders / lateral hops
  • 15 Deadlifts (SAME WEIGHT)
  • 30 double unders / lateral hops
  • 20 Weighted Alt. Box Step Ups (24"/20")(50s/30s db)
  • 30 double unders / lateral hops
  • 15 Deadlifts (SAME WEIGHT)
  • 30 double unders / lateral hops
  • 10 Push Jerks (165/105)
  • 30 double unders / lateral hops
  • 5 DB man makers (50s/30s)

Wednesday, November 19, 2014

11/20/14


  • A. Pendlay Row 5-5-5-5-5

  • B. AMRAP 15

  • 3 bar muscle up / 6 strict pullups
  • 6 Thruster (135/95)
  • 9 HSPU / modified

Tuesday, November 18, 2014

11/19/14 - "WE" Wednesday


  • A. Deadlift 3-3-3-3-3

  • Thanks to CrossFit North Wall for this WOD!

  • B. Teams of 2

  • 50 Wall Balls – Wall Sit
  • 50 Toes To Bar – Plank
  • 50 KB Swings (53#/35#) – Sit-ups (50)
  • 50 Box Jumps – Hollow Hold
  • 50 Calorie Row – Leg Lifts (50)

  • *While one partner works, the other holds or does the core skill. Switch between the two to complete total reps.

Monday, November 17, 2014

11/18/14


  • A. Push Press 5-3-3-1-1

  • B. EMOM 7 min

  • 5 Burpees 
  • 10 Ring Dips / 2x box dips

  • rest 1 min

  • C. EMOM 7 min

  • 5 burpees
  • 10 Alt. DB/KB snatches (70/55)

Friday, November 14, 2014

11/15/14 - CLOSED FOR PIT GAMES, COME SUPPORT!

CLOSED THIS SATURDAY FOR OUR PIT GAMES!

COME SUPPORT US AT THE TRAINING PIT - NORTH LAUDERDALE FROM 8AM TO 4PM!


ADDRESS IS 5219 NW 35TH AVE. FORT LAUDERDALE FL 33309

Thursday, November 13, 2014

11/14/14

**REMINDER**

WE ARE CLOSED TOMORROW, SATURDAY 11/15/14 for THE PIT GAMES!!!


  • A. EMOM 12 min
  • ODD minutes 6 strict toes to bar
  • Even minutes 6 strict HSPU or modified

  • B. AMRAP 15

  • 1 Rope Climbs / 3x strict pullups
  • 10 Burpees
  • 15 Box Jumps (30"/24")
  • 200 M row

Wednesday, November 12, 2014

11/13/14


  • A. Push or Split Jerk 3-3-3-3-3

  • B. 

  • 1 min 30 secs, then 30 sec rest (6 sets up to minute 12)

  • 5 Push Press (165/105)
  • 10 Toes to Bar / 15 V-ups
  • Max Double Unders / Lateral Hops until 1:30



  • ** score is total Dubs / Hops

Tuesday, November 11, 2014

11/12/14 - "We" Wednesday


  • A. EMOM 14 min- 2 Pocket Squat Snatch (work on technique, stay with weights that will allow you good speed under bar)

  • Teams of 2 or 3

  • B. 5 rounds

  • 30 Front Squat (135/95)(one at a time)
  • 30 Partner Med Ball Situps (20/14)
  • 200 M med ball run (20/14)

Monday, November 10, 2014

11/11/14 - "Three Wisemen Tribute WOD"


  • A. Single Arm KB/DB row (3x10)

  • B. 3 wise men WOD

  • “Jeremy”
  • Complete as many rounds and reps as possible in 4 minutes of:
  • 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
  • 10 Burpees Over the Barbell

  • Rest 2 minutes, and then…

  • “Ben”
  • Complete as many rounds and reps as possible in 4 minutes of:
  • 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
  • 20 Pull-Ups

  • Rest 2 minutes, and then…

  • “Beau”
  • Complete as many rounds and reps as possible in 4 minutes of:
  • 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
  • 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Sunday, November 9, 2014

11/10/14 - "Isabel" (benchmark)


  • A. EMOM 8 min (2 sq. cleans up to 70%)
  • E 2MOM 8 min (1 sq. clean up to 95+%, hit a new PR if you feel good)

  • B. 22 min running clock

  • Isabel 30 snatches (135/95) (7 min cap)

  • C. Rest 3 min. at 10 min mark run 1600m

Friday, November 7, 2014

11/08/14


  • 800 M run
  • 40 Burpees
  • 70 Situps
  • 100 KB Russian Swings
  • 800 M run

11/7/14


  • A. Floor Press 5-3-3-1-1

  • B.

  • 15 HSPU / or modified
  • 15 Box Jumps (30"/24")
  • 15 Ring Dips / 2x box dips
  • 15 Toes to bar
  • 15 Floor Press (185/95)
  • 50 double unders / lateral hops
  • 15 Floor Press (185/95)
  • 15 Toes to bar
  • 15 Ring Dips / 2x box dips
  • 15 Box Jumps (30"/24")
  • 15 HSPU / or modified

Wednesday, November 5, 2014

11/6/14


  • A. *strict* shoulder press 5-3-3-1-1

  • B. E2MOM - 16 min (8 sets)

  • 100 M run
  • 5 Thrusters (95/65)
  • 5 Bar Muscle Ups / 8 strict pullups

** record 10 reps for every round/set if you finish full round. Or record every rep after the run for each round.

Tuesday, November 4, 2014

11/05/14 - "We Wednesday"


  • A. Power Clean 3-3-3-3-3 (must be TnG - touch and go)

  • B. TEAM WOD
  • Teams of Two

  • WOD #1
  • EMOM 6:00 Min
  • 6 Deadlifts (225#/135#)
  • 12 Box Jumps (24”/20”)

  • *partner #1 on DL, #2 on Box Jumps, switching every minute


  • 2:00 Rest

  • WOD #2
  • TABATA 4:00 Minutes for Reps
  • Wall Balls
  • Pull Ups

  • Notes:
  • One athlete must perform Wall Balls and the other athlete must perform the Pull Ups. It’s up to the team to decide which athlete performs these movements and how often.
  • Team score is the total reps.

  • 2:00 Rest

  • WOD #3
  • For 6:00 Minutes
  • Row (calories)
  • Plank Hold

  • Notes:
  • One athlete will row while the other athlete holds the Plank position, switch whenever you're ready or when planking partner breaks the plank.

  • If the athlete holding the Plank position drops/breaks, the athlete rowing must stop and they BOTH switch movements.

  • The teams overall score is: (WOD#1 Points) + (WOD#2 Reps) + (WOD#3 Cals)

Monday, November 3, 2014

11/4/14


  • A.  3 RNFT

  • 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups


  • B. Back Squat 5-5-5-5-5

  • C.  AMRAP 17

  • 6 Power Cleans (185/115)
  • 8 KB American Swings
  • 10 Pistols / 15 goblet squats

Sunday, November 2, 2014

11/3/14 - "Nancy" (benchmark)


  • A. warmup 3 rounds with empty bar

  • 5 good mornings
  • 5 snatch grip behind the neck press
  • 5 OHS

  • B. 400 M Row Relay (2-3x per athlete)

  • C. 5 rounds

  • 400 M run
  • 15 OHS (95/65)

Friday, October 31, 2014

11/01/14


  • AMRAP 30

  • 20 Wall Balls (20/14)
  • 20 HR Pushups
  • 20 Double Unders / Lat. Hops
  • 200 M run

Thursday, October 30, 2014

10/31/14


  • A. Weighted Pushups (plate on UPPER back) 5-5-5-5-5

  • B.

  • 10 Toes To Bar /15 V-ups
  • 15 Push Press (135/95)
  • 20 Stationary OH Lunges (45/25)
  • 30 Swings (70/53)
  • 60 Russian Twists (45/25)
  • 30 Swings (70/53)
  • 20 Stationary OH Lunges (45/25)
  • 15 Push Press (135/95)
  • 10 Toes To Bar /15 V-ups

Wednesday, October 29, 2014

10/30/14


  • A. Squat Snatch
  • EMOM 8 minutes (up to 70%)
  • Every 2MOM 8 minutes (work up to heavy single)

  • B. AMRAP 15

  • 15 Pullups
  • 10 Deadlift (185/115)
  • 5 Hang Power Clean (185/115)

Tuesday, October 28, 2014

10/29/14 - "Pit Annual Costume HalloWOD"

If you are a human you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!


  • Buy In: Run 800m

  • then.. 2 rounds of:

  • 20 burpees
  • 30 box jumps
  • 40 situps
  • 200m


*If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.

The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.

if you're caught or catch someone, let the coaches know.

Monday, October 27, 2014

10/28/14


  • warmup:

  • person 1, then 2, then 3, then 4 goes in a tag race style.

  • 5 air squats
  • 5 burpees
  • run 50 feet
  • 5 pushups
  • run 50 feet back to tag next person

  • repeat the race 3-4 times switching teams up to make them fair and even.

  • B. EMOM 8 min - alternating movements

  • 7 strict toes to bar
  • 7 strict HSPU / modified

  • C. Skill work work - rope climbs ( 5 minutes)

  • D. 5 rounds

  • 200 M run
  • 2 Rope Climbs / 6 strict pullups
  • 10 Thrusters (115/75)

Sunday, October 26, 2014

10/27/14 - "Amanda" & "Elizabeth"


  • A. Warmup: 200 M run
  • B. 400 M run relay (x3 per athlete)

  • C. Amanda 9-7-5 (10 min cap)

  • Muscle Ups / 2x strict pullups
  • Squat Snatch (135/95)

  • 5 min rest

  • D. Elizabeth 21-15-9 (10 min cap)

  • Power Cleans (135/95)
  • Ring Dips / 2x box dips

Friday, October 24, 2014

10/25/14


  • 4 rounds

  • 10 Burpees
  • 10 Toes to Bar / 15 V Ups
  • 10 goblet squats (70/53)
  • 200 M run

Thursday, October 23, 2014

10/24/14


  • A. Front Squat 5-5-5-5-5

  • B.

  • 5 Muscle Ups / 8 Strict Pullups + 8 dips
  • 10 Push Jerks (185/115)
  • 20 Alt KB/DB snatches from floor(55/35)
  • 40 jumping lunges (bodyweight)
  • 20 Alt KB/DB snatches from floor(55/35)
  • 10 Push Jerks (185/115)
  • 5 Muscle Ups or 8 Strict Pullups + 8 dips

Wednesday, October 22, 2014

10/23/14


  • A. Clean shrug Pull 5-3-3-1

  • B.

  • 2 rounds

  • 10 Hang Power Snatch (115/75)
  • 20 pullups
  • 30 Wall Balls (20/14)
  • 40 double unders
  • 400 M Row

Tuesday, October 21, 2014

10/22/14 - "Elsa Dominguez"


  • A. Power Snatch find 1RM in 15min

  • B. AMRAP 25

  • Teams of 2 or 3 

  • 20 Weighted Box Step Up (55/35)(24"/20")
  • 20 Box Jumps (24/20")
  • 50 American Swings (55/35)


*one partner working at a time

** teams of 3 may

Monday, October 20, 2014

10/21/14


  • A. Pendlay Row 3-3-3-3-3

  • B. 15-12-9

  • Deadlifts (275/185)
  • HSPU
  • Toes To Bar / V Ups

Sunday, October 19, 2014

10/20/14 - "The Chief" (benchmark)


  • A. Push Press 3-3-3-3-3

  • B.

  • Max rounds in 3 minutes of:

  • 3 Power Cleans, 135/95
  • 6 Pushups
  • 9 Squats

  • Rest 1-minute.

  • Repeat for a total of 5 cycles

Friday, October 17, 2014

10/18/14


  • Teams of 2 or 3

  • 4 rounds

  • 30 Wall Balls (20/14) (one person at a time)
  • 30 partner situps (together)
  • 400 M med ball run (together)

Thursday, October 16, 2014

10/17/14


  • A. Thruster 5-3-3-1-1

  • B. 

  • 10 OHS (115/75)
  • 200 M run
  • 15 Power Snatches (same weight)
  • 200 M run
  • 20 Push Press (same)
  • 200 M run
  • 25 Deadlifts (same)
  • 200 M run

Wednesday, October 15, 2014

10/16/14


  • A. Warmup with Empty Barbell

  • 3 rounds not for time
  • 10 DL
  • 10 pocket hang power cleans
  • 10 front squats
  • 10 good mornings

  • B. Hang Power Clean 5-5-5-5-5

  • C. 1600 M run for time

  • D. Interval work - E2MOM 12 minutes (6 rounds)

  • 3 power cleans (205/125)
  • 5 bar muscle ups / 7 c2b pullups and 7 pushups
  • 20 double unders / lateral hops

Tuesday, October 14, 2014

10/15/14 - "WE" Wednesday


  • A. Deadlift 5-5-5-5-5

  • B. Teams of 2 or 3

  • 14-12-10-8-6-4-2 Goblet Squats (split in teams)

  • 80 M bear crawl together after each set of squats

Monday, October 13, 2014

10/14/14


  • A. Push or Split Jerk 5-3-3-1-1

  • B. "Tabata This” The 4 Tabata exercises and sequence of this workout is as follows:

  • Tabata Row
  • Rest 1 minute
  • Tabata Squat
  • Rest 1 minute
  • Tabata Pull-up
  • Rest 1 minute
  • Tabata Push-up
  • Rest 1 minute
  • Tabata Sit-up

  • So to be clear:

  • You do 8 sets of 20 seconds on/10 seconds rest each movement with 1 minute rest in between movements

Sunday, October 12, 2014

10/13/14 - Columbus Day Schedule


  • 5 rounds

  • 400 M run
  • 15 Double DB/KB Floor Press (55/35 per arm)
  • 15 Box jumps (24"/20")

**** We will have 10AM class ONLY at our Boca and Hallandale facilities, North Lauderdale will be CLOSED all day *****

Friday, October 10, 2014

Closed for Xtreme Top Box

All weekend classes will be closed for the big Xtreme Top Box competition that a lot of us are participating at this weekend.

Please come out and support us from 9am to 4pm on both Saturday and Sunday at the beach!

Adress is:

1100 Seabreeze Blvd. - Fort Lauderdale Beach, FL 33316





On Monday 10/13/14 we will only have 10am classes at Boca and Hallandale, our North Lauderdale facility will be CLOSED due to the Columbus day holiday!

Thursday, October 9, 2014

10/10/14

A. Single Arm KB/DB row 5x5

B. AMRAP 20

10 alt. pistols / 15 Goblet Squat (53/35)
20 Situps
40 Mountain Climbers (20 per side)

Wednesday, October 8, 2014

10/09/14


  • A. Power Snatch find 1RM in 15 minutes

  • B. 

  • 5 rounds

  • 10 Toes to Bar
  • 10 HSPU / modified
  • 200 M run

Tuesday, October 7, 2014

10/08/14 - "WE" Wednesday


  • A. Floor Press 3-3-3-3-3

  • B. Teams of 2 or 3

  • * 2 people working at the SAME time allowed *
  • One team can do hang SC while the other does Dubs and vice versa. 

  • The run is together

  • 800 M run
  • 20 Hang Squat Cleans (165/105)
  • 40 Lateral bar burpees
  • 200 Double Unders / Lateral Hops
  • 40 Lateral bar burpees
  • 20 Hang Squat Cleans (165/105)
  • 800 M run

Monday, October 6, 2014

10/07/14


  • A. EMOM 7 minutes up to 70% Clean and Jerk
  • then E2MOM 8 minutes find 1rm C&J

  • B.

  • EMOM 12

  • 14 KB American Swings (70/53)
  • 10 Box Jumps (30"/24")

Sunday, October 5, 2014

10/06/14 - "Jackie" (benchmark)


  • A. Romanian DL 5-5-5-5-5

  • B. Jackie

  • 1000 M row
  • 50 thrusters (45# for men and women)
  • 30 pullups

Friday, October 3, 2014

10/04/14


  • Teams of 2 or 3

  • 400 M run
  • 40 Wall Balls (20/14)
  • 40  KB Swings (70/53)
  • 40  HR Pushups
  • 40 OH Lunges (45/25)
  • 400 M run
  • 40 Wall Balls (20/14)
  • 40  KB Swings (70/53)
  • 40  HR Pushups
  • 40 OH Lunges (45/25)
  • 400 M run
**one partner working at a time, runs will be done together

Thursday, October 2, 2014

10/03/14


  • A. Strict (no legs!) shoulder press 5-5-5-5-5

  • B. AMRAP 15

  • 10 DB/KB hang snatch (55/35)(5 per arm not alternating)
  • 15 HR Pushups
  • 20 Double Unders / Lateral Hops

Wednesday, October 1, 2014

10/02/14


  • A. Back Squat 5-3-3-1-1

  • B. 6 rounds

  • 200 M run
  • 7 OHS (135/95)
  • 2 Rope Climbs / 6 strict pullups

Tuesday, September 30, 2014

10/01/14 - "WE" Wednesday


  • A. warmup - 400 M run, rest 1 min. 100 M sprint

  • B. Band Sprints 40M x4 per athlete

  • C. WOD #1

  • 8:00 Min AMRAP
  • 1 Power Snatch (115/75)
  • 3 burpees
  • 5 Box Jump Overs (24”/20”)

  • 2:00 Min Rest

  • D. WOD #2
  • 10:00 Min EMOM

  • 2 Hang Power Clean (185/115)
  • 30 Sec Max Cal Row

  • WOD NOTES:

  • Teams of Two

  • WOD #2:

  • On the EVEN minutes: Athlete #1 will perform the cleans and Athlete #2 will perform the row.
  • On the ODD minutes: Athlete #2 will perform the Row and Athlete #2 will perform the Cleans.
  • The athlete on the Rower will have the first 30 seconds of the minute to row for as many calories as possible…AMCAP.

  • Score is the Total number of calories rowed by the team.

Monday, September 29, 2014

9/30/14


  • A. Warmup - Power Clean techinque with empty bar then build up to 40% or (115/75)

  • B. EMOM 7 min - Power Clean x1
  • E2MOM 8 min (4 attempts) - one Pwr clean (attempt new 1RM)

  • C. AMRAP 12

  • 5 Floor Press (135/95)
  • 10 Floor Wipers (same)(5/side)
  • 5 Front Squats (same)

Sunday, September 28, 2014

Friday, September 26, 2014

9/27/14


  • 7 rounds

  • 12 Single arm KB/DB push press (44/26)(6/arm)
  • 15 KB situps (55/35)
  • 200 M run with KB/DB

Thursday, September 25, 2014

9/26/14


  • A. Weighted Pushups 3-3-3-3-3

  • B. 7 rounds

  • 6 Plate Burpees
  • 12 Russian Twist
  • 24 Double Unders / lateral hops

Wednesday, September 24, 2014

9/25/14


  • A. Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck press
  • 5 OHS

  • B. E2MOM 16 Min - Squat Snatch (build up to heaviest for the day)


  • C. Tabata - 20 secs work, 10 secs rest x8 per movement

  • Box Jumps
  • KB Sumo DLHP (70/53)
  • Toes To Bar / V-Ups
  • Mountain Climbers

Tuesday, September 23, 2014

9/24/14


  • A. Pendlay Row 5-5-5-5-5

  • B. Teams of 2 or 3 - 4 rounds

  • 8 Deadlift (315/205)
  • 30 Wall Balls (20/14)
  • 400 M run (together)

Monday, September 22, 2014

9/23/14


  • A. Front Squat 5-3-3-1-1

  • B. Climb the ladder AMRAP 12

  • 2,4,6,8,10,12

  • Power Cleans (165/105)
  • HSPU

Wednesday, September 17, 2014

9/18/14


  • A. Turkish Getup 1-1-1-1-1 (per arm)

  • B. 

  • 12 DB/KB Alternating Snatches (70/53)
  • 12 alt. pistols / 18 goblet squats (70/53)
  • 18 alt. OH lunges with DB or KB(70/53)
  • 800 M run
  • 18 alt. OH lunges with DB or KB(70/53)
  • 12 alt. pistols / 18 goblet squats (70/53)
  • 12 DB/KB Alternating Snatches (70/53)

Tuesday, September 16, 2014

9/17/14 - "WE" Wednesday


  • A. 15 minutes to Find 1RM complex - Power Snatch + 3 OHS

  • B. 3 rounds - Teams of 2 or 3 people

  • 30 Clean and Jerk (135/95)
  • 50 Ring Dips / 2x box dips
  • 400 M run (together)

Monday, September 15, 2014

9/16/14


  • A. Push or Split Jerk 3-3-3-3-3

  • B. AMRAP 7

  • 7 Thrusters (115/75)
  • 3 Ring Muscle ups / 6 C2B pullups

  • rest 3 min

  • AMRAP 7

  • 7 Thrusters (same bar)
  • 10 Toes To Bar / 15 v-ups

Sunday, September 14, 2014

9/15/14 - "Fight Gone Bad" (benchmark)



  • A. Deadlift 5-3-3-1-1 (find 1RM)

  • B. Fight Gone Bad

  • Three rounds of:

  • Wall-ball (20/14)
  • SDHP (75/55)
  • Box Jump (20")
  • Push-press (75/45)
  • Row (Calories)

  • In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, September 11, 2014

9/12/14


  • A. E2MOM 10

  • 3 Hang Squat Cleans (work up to as heavy as possible)

  • 5 Hang Power Cleans (205/125)
  • 7 S2OH (same barbell)
  • 15 Toes To Bar / 20 v-ups
  • 100 Double Unders / lat bar hops
  • 15 Toes To Bar / 20 v-ups
  • 7 S2OH (same barbell)
  • 5 Hang Power Cleans (205/125)

Wednesday, September 10, 2014

9/11/14


  • A. Single Arm DB/KB row 3x8

  • EMOM 8

  • 5 Deadlifts (275/175)
  • 12 Wall Balls (20/14)

  • rest 3 min

  • EMOM 8

  • 3 Deadlifts (same weight)
  • 5 burpees

9/10/14 - "WE" Wednesday


  • Warmup
  • 5 slow rounds

  • 10 air squats
  • 10 HR pushups
  • 100 M run

  • B. Floor Press 5-5-5-5-5

  • C. Teams of 3. AMRAP 15

  • partner #1 burpees
  • partner #2 OHS (115/75)
  • partner #3 run 100 M

  • switch when partner #3 returns from the run, add up team total per movement

Monday, September 8, 2014

9/9/14


  • A. Power Snatch 3-3-3-3-3

  • B. 3 rounds

  • 400 M
  • 3 Rope Climbs / 9 strict pullups
  • 12 KB/DB Snatches (70/55)
  • 500 M row

9/8/14 - Mary or Cindy (benchmark)


  • A. Romanian DL 3-3-3-3-3

  • B. Cindy or Mary (athletes choice)

  • Cindy AMRAP 20
  • 5 pullups
  • 10 pushups
  • 15 air squats

  • OR 

  • Mary 20 min AMRAP
  • 5 HSPU
  • 10 Alt. Pistols
  • 15 pullups


Friday, September 5, 2014

9/6/14


  • 4 rounds

  • 20 OH Lunges (45/25)
  • 25 HR Pushups
  • 30 Russian Twists (45/25)
  • 400 M run

Thursday, September 4, 2014

9/5/14


  • A. Thruster 3-3-3-3-3

  • B. 3 rounds 

  • 21 Wall Balls
  • 15 Burpees
  • 9 ring or bar Muscle Ups / 18 C2B pullups

9/4/14


  • A. 3 rounds not for time

  • 10 DL
  • 10 pocket hang power cleans
  • 10 front squats
  • 10 good mornings
  • *performed with an empty bar*

  • B. 
  • 8 min EMOM - Squat Clean working up to 80%
  • 10 min E2MOM - squat clean working up to 1RM or new PR

  • C. 1 mile run for time

  • D. skill work of athletes' choice to practice (dubs, butterfly, muscle ups, T2B...anything)

Wednesday, September 3, 2014

9/3/14 - "WE" Wednesday


  • A. Shoulder Press 3-3-3-3-3

  • B. Teams of 2 or 3

  • 20 power cleans (225/135)
  • 40 deadlifts (same bar)
  • 200 Double unders / lateral hops
  • 1000 M row
  • 200 Dubs
  • 40 DL
  • 20 PC

Tuesday, September 2, 2014

9/2/14


  • A. Back Squat 3-3-3-3-3 (new 3RM)

  • B. AMRAP 12 min ladder
  • 1,2,3,4,5,6,7,8 (keep going up until 12 minutes are up)

  • pullups
  • Push Press (135/95)

  • rest 3 min

  • C. 30 pistols for time or work on pistol progressions

Friday, August 29, 2014

8/30/14


  • Teams of 2 or 3

  • AMRAP 30

  • 40 Wall Balls (20/14)
  • 30 Toes To Bar / 45 V-Ups (bootcamp)
  • 200 M run together

Thursday, August 28, 2014

8/29/14


  • A. Band Sprints 50m x3 per person

  • B. 5 rounds

  • 8 hang power cleans (135/95)
  • 10 Box Jumps (30"/24")
  • 12 Ring Dips / 24 box dips

Wednesday, August 27, 2014

8/28/14


  • A. TnG (touch and go) Power Cleans 3-3-3-3-3

  • B. 1,2,3...7,8,7...3,2,1 

  • KB American Swings (70/53) 
  • C2B Pullups (RX chest must touch bar EVERY rep)
  • *10 double unders/lat hops after each set

Tuesday, August 26, 2014

8/27/14 - "WE" wednesday


  • A. EMOM 8 up to 80% Snatch then E2MOM 10 working up to 100% or higher 

  • B. teams of 2 or 3

  • EMOM 10 rounds PER teammate, can alternate in any way.
  • 6 double KB/DB thruster (55/35)
  • 7 situps
  • 8 pushups (chest to floor)

  • resting teammate MUST hang from pullup bar. If that partner gets down before the work is finished, all teammates will perform 3 burpees.

Monday, August 25, 2014

8/26/14


  • A. Clean Pull 3-3-3-3-3

  • B. 
  • AMRAP 7
  • 3 Power Snatch (135/95)
  • 7 burpees over the bar (must jump off TWO feet over bar)

  • rest 3 min
  • 7 Min AMRAP
  • 5 Floor Press (135/95)
  • 10 Floor Wipers (3 per side, feet come down to 1 foot off floor then back up to one side of barbell)

Sunday, August 24, 2014

8/25/14 - "Hammer" (benchmark)


  • A. Weighted Pushups 5-5-5-5-5

  • B.

  • 5 Rounds, each for time of: 
  •  
  • 5 Power Cleans, 135#  
  • 10 Front Squats, 135#  
  • 5 Jerks, 135#  
  • 20 Pull-ups
  • **Rest 90 Seconds**

  • 5 rounds For Time

Friday, August 22, 2014

8/23/14


  • AMRAP 20

  • OH Weighted Box Step Ups (45/25)(5 per leg)(30"/24")
  • 20 Box Jumps (30"/24")
  • 40 Double Unders / Lateral Hops
  • 200 M run with wall hurdle (3 burpees to skip wall)

Thursday, August 21, 2014

8/22/14


  • A. Front Squat 3-3-3-3-3

  • B. 4 rounds

  • 20 KB American Swings (70/53)
  • 15 Goblet Squats (70/53)
  • 10 Burpees

Wednesday, August 20, 2014

8/21/14 - "Pulling Diane"


  • A. 400 M run relay 2x

  • B. 21-15-9

  • Deadlifts (225/135)
  • HSPU (head to yoga mat for RX)
  • Pullups

Tuesday, August 19, 2014

8/20/14 - "WE" Wednesday

  • A. Push Press 5-3-3-1

  • B. In teams of 2

  • 20 Minute AMRAP

  • Partner A runs one 400M 
  • Partner B does AMRAP Hang Power Snatch (95/65) until A gets back.
  • Switch and repeat. (score is reps of hang power snatch) (Each person only runs once and H. P snatch once) each snatch = 1 point

  • Partner A runs 400 M
  • Partner B does AMRAP Back squats from floor until A returns.
  • Switch and repeat.
  • Again, each person only runs once and squats once. every 2 back squat = 1 pt

  • Partner A runs 400 M
  • Partner B does AMRAP Box Jumps (24"/20")
  • Switch and repeat. 2 box jump = 1 pt, round down.

  • Partner A runs 400 M
  • Partner B does AMRAP Burpees
  • Switch and repeat.
  • 3 burpees= 1 pt

  • If above is completed in less than 20 minutes, start over and continute until 20 minute cap.

Monday, August 18, 2014

8/19/14


  • A. Pendlay Row 3-3-3-3-3

  • B.

  • 20 Double Unders / lateral hops
  • 5 Rope Climbs / 15 strict pullups
  • 20 Double Unders / lateral hops
  • 10 OHS (115/75)
  • 20 Double Unders / lateral hops
  • 20 Floor Press (115/75)
  • 20 Double Unders / lateral hops
  • 25 Cal row
  • 20 Double Unders / lateral hops
  • 20 Floor Press (115/75)
  • 20 Double Unders / lateral hops
  • 10 OHS (115/75)
  • 20 Double Unders / lateral hops
  • 5 Rope Climbs / 15 strict pullups

Sunday, August 17, 2014

8/18/14 - "Grace" (benchmark)


  • A. Warmup 3 round NFT

  • 100 M run
  • 10 Empty Bar Pwr clean and jerk
  • 30 sec L-sit hold

  • B. Deadlift 3-3-3-3-3

  • C. Grace 
  • 30 C&J

  • C. rest 5 min then
  • with a running accumulate a total of 3 min L-sit hold (on boxes or paralletes)

Friday, August 15, 2014

8/16/14


  • 200 M run
  • 100 Double Unders / Lateral Hops
  • 200 M run
  • 50 Air Squats
  • 200 Run
  • 30 Toes To Bar / 50 situps
  • 200 M run
  • 20 burpees
  • 200 M run
  • 20 KB American Swings (70/53)
  • 200 M run

Thursday, August 14, 2014

8/15/14


  • A. 400 M row relay x2

  • B. 3 rounds

  • 400 M run
  • 5 Ring Muscle Ups / 15 C2B Pullups
  • 20 OH Plate lunges (45/35)

Wednesday, August 13, 2014

8/14/14 - "Bergeron Beep Test" (benchmark)


  • A. Hang Squat Snatch EMOM 8 up to 80%

  • E-2MOM 10 up to 100+%

  • B. "Bergeron Beep Test"

  • On the minute for as long as possible:
  • 7 Thrusters, 75/55 (do NOT drop the bar!)
  • 7 Pull ups
  • 7 Burpees

  • **if you can NOT finish up to minute 8, immediately go off for an 800 M run

Tuesday, August 12, 2014

8/13/14 - "WE" Wednesdays


  • A. 200 M run relay x3 each athlete

  • B. AMRAP 15

  • Station 1 – Wall Balls (20#/14#) & Wall Sits
  • Station 2 – Ground 2 Overhead (135#/95#) & KB front rack hold (like goblet squat)
  • Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)
  • Station 4 – KB Swings (53#/35#) & Barbell front rack hold
  • Station 5 – Sit-ups & Plank

  • 3:00 per station for total of 15 minutes. Teams must switch movements quickly after every 3 minutes. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

Monday, August 11, 2014

8/12/14


  • A. Push/Split Jerk 3-3-3-1-1

  • B. 10 Rounds

  • 1 Min on, 1 min off
  • 100 M run
  • 5 Box Jumps (24"/20")
  • Max Rep hang power cleans (135/95)

  • *total score is HPC's

Sunday, August 10, 2014

8/11/11 - "JT" (benchmark) We'll miss you SWIFTY!



One of our original Boca firebreathers, Christina Swift will most likely be doing her last WOD with us today! She will be continuing her pursuit to advance in the sport of Rugby and moving out of town to be able to do this. If you see her at the box, please take the time to throwdown with her and wish her good luck in her new phase in life.

We'll miss you "SWIFTY"!


  • A. Hang Power Clean 5-3-3-1-1

  • B.
  • J.T.

  • 21-15-9  
  • Handstand Push-ups / modified 
  • Ring Dips / 2x box dips
  • Push-ups (Chest to floor)

Friday, August 8, 2014

8/9/14


  • AMRAP 25

  • 10 Box Jumps (24"/20")
  • 10 Med Ball Situps (20/14)
  • 200 M med ball run

Thursday, August 7, 2014

8/8/14


  • A. Farmer Walks 50M max weight 3 attempts per athlete

  • B. 5 rounds

  • 10 Hang Squat Cleans (115/75)
  • 10 Bar hop burpees
  • 10 Calorie Row

Wednesday, August 6, 2014

8/7/14

Warmup: burgener warmup for snatch movements

A. EMOM 8, 1 power snatch up to 80%, continue to part B without rest

B. E2MOM 10, 1 power snatch up 100% or new PR

C. 1 mile run for time. Don't overthink this. It's only one mile. Come work on your snatches then get your one mile time trial!

D. practice any weakness for remainder of class with a coach

Tuesday, August 5, 2014

8/6/14


  • A. Single Arm DB/KB row 3x10 per arm

  • B. Teams of 2 or 3

  • 6 rounds, one partner working at a time

  • 8 Deadlift (315/225)
  • 10 Man Makers (includes thruster!) (55/35)
  • 20 HSPU / modified

Monday, August 4, 2014

8/5/14


  • A. Floor Press 5-3-3-1-1

  • B. AMRAP 20

  • 10 Snatches (95/65)
  • 10 Push Press (95/65)
  • 30 Double Unders / Lateral Bar hops

Sunday, August 3, 2014

8/4/14 - "Helen" (benchmark)


  • A. Strict Shoulder Press 5-3-3-1-1-

  • B. "Helen"
  • 3 rounds

  • 400 M run
  • 21 KB American Swings (53/35)
  • 12 Pullups

  • C. Hollow Rock hold
  • 3 attempts max effort

Friday, August 1, 2014

8/02/14


  • 4 rounds

  • 15 KB American Swings(70/53)
  • 15 Sumo DLHP (70/53)
  • 20 Front KB Lunges
  • 400 M run


Thursday, July 31, 2014

8/01/14


  • A. Back Squat 5-5-5-5-5

  • B. AMRAP 15

  • 20 Wall Balls
  • 20 situps
  • 20 pushups

Wednesday, July 30, 2014

7/31/14

  • A. EMOM 10
  • 2 Squat cleans working up to 80%

  • then E2MOM 10 min
  • Squat clean working up to new 1RM

  • B. 

  • 30 box jumps (30"/24")
  • 2 rope climbs / 6 strict pullups or ring rows
  • 4 OHS (135/95)
  • 20 box jumps
  • 4 rope climbs / 12 strict pullups or ring rows
  • 8 OHS
  • 10 box jumps
  • 6 rope climbs / 18 strict pullups or ring rows
  • 16 OHS

Tuesday, July 29, 2014

7/30/14 - "WE Wednesday Triple 3"


  • A. Romanian DL 5-5-5-5-5

  • B. Triple 3 in teams of 2

  • 3k row (split by 2 people)
  • 300 Double Unders (split by 2 people)
  • 3 mile run (split by 2 people)

  • Teams can coordinate however they want. But each team has a total of 3k, 300 dubs, and 3 miles. You can split everything in any way you want.

Monday, July 28, 2014

7/28/14 - "Rankel" (benchmark)

A. Thruster 5-3-3-1-1

B. Rankel - 20 Min AMRAP

6 Deadlifts (225/155)
7 burpee-pullups
10 American KB Swings (70/53)
200 M run

Monday, July 21, 2014

7/22/14


  • A. Power Clean 3-3-3-3-3 must be TnG

  • B. 7 Min AMRAP ladder 1,1,2,2,3,3,4,4...
  • OHS (135/95)
  • C2B pullups

  • rest 3 min

  • AMRAP 7
  • 7 Thrusters (135/95)
  • 7 T2B

Sunday, July 20, 2014

7/21/14 - "DiAnnie" (benchmarks)


  • A. 5 x 5 Pendlay Row

  • B. Diane 21-15-9

  • Deadlifts (225/155)
  • HSPU

  • rest 5 min

  • C. Annie 50-40-30-20-10

  • Double Unders / bar hops
  • Situps

Thursday, July 17, 2014

7/18/14


  • A. Push Press 3-3-3-3-3

  • B.  2 rounds

  • 800 M run
  • 20 Pullups
  • 20 Alt. DB Snatches (55/35)

Wednesday, July 16, 2014

7/17/14


  • A. Deadlift 5-5-5-5-5

  • B. 

  • EMOM 7 min
  • 5 burpees
  • AMRAP wall ball with time remaining on minute

  • rest 3 min

  • EMOM 7 min

  • 5 burpees
  • AMRAP KB Russian Swings (70/53) with remaining minute time

  • score is total wall balls PLUS total swings

Tuesday, July 15, 2014

7/16/14


  • A. Turkish Getup 3x1 per arm - alternating

  • B. teams of 2 or 3

  •  4 rounds

  • 10 OHS (115/75)
  • 20 Floor Press (same)
  • 30 Box Jump (30"/24")

Monday, July 14, 2014

7/15/14


  • A.  Hang Power Clean 5-5-5-5-5 (must be unbroken)

  • B. AMRAP 10 ladder

  • 1,2,3,4,5 Deadlifts (255/155)
  • 2,4,6,8,10... Toes to Bar

  • continue increasing the DL's by 1 and the T2B by 2 reps

  • rest 5 min

  • C. 400 M run relay x2

Sunday, July 13, 2014

7/14/14 - "COE" (benchmark)


  • A. Warmup

  • Shoulder mobility then...

  • 3 RNFT
  • 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups


  • B. 10 Rounds (25 min cap - if you don't usually RX, then definitely don't RX this WOD)

  • 10 Thruster (95/65)
  • 10 Ring Pushup

Friday, July 11, 2014

7/12/14


  • 100 M run
  • 40 OH alternating stepping lunges (45/25)
  • 20 Plate Burpees
  • 200 M run
  • 30 OH stepping lunges (45/25)
  • 15 Plate burpees
  • 400 M run
  • 20 OH stepping lunges (45/25)
  • 10 Plate burpees
  • 800 M run
  • 10 OH stepping lunges (45/25)
  • 5 plate burpees

Thursday, July 10, 2014

7/11/14


  • A. Push or Split Jerk 3-3-3-3-3

  • B. 6 rounds

  • 10 Hang Power Snatch (95/65)
  • 25 Double Unders / lat bar hop
  • 10 HSPU / modified HSPU
  • 25 Double Unders

Wednesday, July 9, 2014

7/10/14


  • A. Power Snatch 3-3-3-3-3 (Touch and go) no reset on the floor

  • B. 5 min Double Under Practice or ME dubs

  • C. AMRAP 12

  • 3 Push Jerk (185/115)
  • 6 Front Squats (185/115)
  • 9 Bar hop Burpees
  • 12 Pullups

7/9/14 - "WE" Wednesday


  • A. Floor Press 3-3-3-3-3

  • B. Teams of 2 or 3 

  • 42-30-18

  • Deadlifts (275/175)
  • Ring Dips / 2x box dips
  • 400 M run after each set


Monday, July 7, 2014

7/8/14


  • A. Strict Shoulder Press 5-5-5-5-5

  • B. Interval Work - Max Reps

  • 1 min on, 1 min off x4
  • Row (calories)
  • Toes to Bar / V-Ups
  • HR Pushups
  • Box Jump Overs (24"/20")

7/07/14 - Karen (benchmark)

A. 50 M band sprints x3 per athlete

B. Karen (Time)
For Time: 

150 Wall-Ball Shots, 20# / 14#

Friday, July 4, 2014

7/05/14


  • 400 m run
  • 30 sumo dlhp (95/65) or with KB for BC
  • 30 HR pushups
  • 30 front or goblet squats (same weight)
  • 800 m run
  • 30 front or goblet squats (same weight)
  • 30 HR pushups
  • 30 sumo dlhp
  • 400 m run

Thursday, July 3, 2014

4th of July - CLOSED. Happy Birthday Beautiful AMERICA!

Please remember we're closed for our beautiful nation's birthday (4th of July). Our normal schedule continues Saturday at 10am!

Wednesday, July 2, 2014

7/03/14

  • A. 1 Mile Time trial

  • B. EMOM 20

  • odd minutes: 14 alternating DB/KB Weighted Box Step Up (24"/20" & 55#/35#)
  • even minutes: 8 Burpees

  • Please remember, we're closed Friday for 4th of July. Regular schedule back on Saturday July 5th.

Tuesday, July 1, 2014

7/02/14 - "WE" Wednesdays


  • A. Farmer Walk 3 attempts max weight for 50M

  • B. Teams of 2 or 3 - AMRAP 25 for BC and CF

  • 10 Med Ball Partner Situps
  • 20 Wall Balls (20/14)
  • 20 KB American Swings (70/53)

  • *one partner at a time, unless it's teams of 3. Teams of 3 may have 2 partners working at once.

Monday, June 30, 2014

7/01/14


  • A. DB/KB row 5x5

  • B. 5 rounds

  • 400 M run
  • 10 Pullups / Ring Rows
  • 10 Burpee Box Jumps (24"/20")

Sunday, June 29, 2014

6/30/14 - "DT" (benchmark)


  • A. Back Squat 5-3-3-1-1

  • B. “DT”

  • 5 rounds for time:

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans (155/105)
  • 6 Push Jerks (155/105)

Thursday, June 26, 2014

6/27/14


  • A. Front Squat 5-3-3-1-1

  • B. EMOM 20

  • Odd minutes: 10 Floor Press (AHAP - as heavy as possible)
  • Even Minutes: 12 Toes To Bar / 18 V-Ups

Wednesday, June 25, 2014

6/26/14


  • A. 400 M row relay (2 times)

  • B. 

  • Buy in: 400 M run

  • 10-9-8...3-2-1
  • Deadlifts (225/135)
  • 1-2-3...8-9-10
  • HSPU / modified

  • Buy out: 400 M run

Tuesday, June 24, 2014

6/25/14 - "WE" Wednesday


  • A. 10 min E2MOM - 3 Romanian DL

  • B. AMRAP 25 - teams of 2 or 3

  • 4 Muscle Ups / 16 Pullups
  • 8 Power Cleans (205/125)
  • 16 Burpees
  • 64 double unders or lateral bar hops

Monday, June 23, 2014

6/24/14


  • A. 5 minute warmup of double under practice or max unbroken double unders

  • B. Warmup/mobility for Hang Snatch (power or squat) then 5-5-5-5-5. 

  • Stay relatively LIGHT and make sure you can hit ALL 5 REPs without putting the barbell on the floor

  • C. 6 rounds

  • 6 DB Snatch (70/55)
  • 12 Box Jump (24"/20")
  • 100 M run

Sunday, June 22, 2014

6/23/14 - "Air Force WOD" (benchmark)


  • A. Push Press 5-5-5-5-5

  • B. Air Force WOD

  • Each athlete must do four burpees at the beginning of every minute 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.

  • 20 Thrusters (95/65)
  • 20 Sumo deadlift high pulls
  • 20 Push jerks
  • 20 Overhead squats
  • 20 Front squats

Friday, June 20, 2014

6/21/14 - NO CLASS

We are canceling our Saturday Class June 21st in preparation for our Summer Beach WOD June 22nd


it'll be at our usual Sunday spot (across the street from the Atlantic Hotel)

601 N Fort Lauderdale Beach Blvd, Fort Lauderdale, FL 33304


Join us Sunday June 22nd for some fun in the sun and a WOD at 10am along with a good time with the Pit Fam!!

Thursday, June 19, 2014

6/20/14


  • A. 5 min EMOM 7-9 Strict Pullups

  • B. 5 min EMOM 5-7 Strict HSPU

  • C. 30-20-10

  • Sumo DLHP (70/53)
  • HR Pushups
  • *400 M run after each set

Wednesday, June 18, 2014

6/19/14


  • A. E-2MOM 10 minutes
  • 5 Squat Cleans (AHAP)

  • B. AMRAP 15

  • 10 Box jumps (30"/24")
  • 10 T2b / 15 v-ups
  • 10 Wall Balls (20/14)

Tuesday, June 17, 2014

6/18/14 - "WE" Wednesday


  • A. warmup - 400 M run

  • B. 200 M run relay (3 separate races)

  • C. Shoulder Mobility and Snatch Warmup
  • Squat Snatch 5-3-3-1-1 

  • D. Teams of 2 or 3 - 5 rounds

  • 4 rope climbs / 16 pullups
  • 20 burpees
  • 800 m row (one partner at a time unless teams of 3)

Monday, June 16, 2014

6/17/14


  • A. Deadlift 5-3-3-1-1

  • B. 5 min EMOM - 5 strict T2B

  • C. Chipper

  • 800 M run
  • 25 deadlifts (185/115)
  • 50 double unders / lateral bar hops
  • 10 power cleans (same weight)
  • 50 double unders / lateral bar hops
  • 5 Push or Split Jerk (same weight)
  • 50 double unders / lateral bar hops

Sunday, June 15, 2014

6/16/14 - "Nate" (benchmark)


  • A. Kipping technique on Rings and Bar

  • B. Nate - AMRAP 20

  • 2 Ring MUs / 4 C2B Pullups
  • 4 HSPU
  • 8 KB American Swings (70/53)

Friday, June 13, 2014

6/14/14


  • 6 rounds

  • 200 M run
  • 5 Thruster (115/75) / Single DB/KB thruster for BC
  • 10 Burpees

Thursday, June 12, 2014

6/13/14


  • A. Floor Press 5-5-5-5-5

  • B. AMRAP 15

  • 10 db snatches (70/55)
  • 15 situps 
  • 20 mountain climbers

Wednesday, June 11, 2014

6/12/14 - High Intensity Interval Sprints


  • A. warmup - 3 rounds NFT

  • 2 Wall Walks
  • 5 Pushups
  • 10 Air Squats

  • B. Thruster 3-3-3-3-3

  • C. Max effort - 1 min on, 1 min off repeat rotation 4 times. Score is total reps.

  • Burpee Pullups
  • Max Cal Row
  • KB American Swings (70/53)
  • Air Squat

Tuesday, June 10, 2014

6/11/14 - "WE" Wednesday


  • A. 50M Band Sprints 3x each athlete 

  • B. Teams of 2 or 3 people. 4 rounds

  • 20 Power Cleans (135/95)
  • 50 M back rack lunges (135/95) (25m each partner)
  • 400 M run with Pit Wall Hurdle each partner. May be assisted.

Monday, June 9, 2014

6/10/14 - "D-Vo" the monster!


  • We will miss you D-Vo, thanks for bringing your awesome personality to our facility every day! We will miss you here but we're excited for your new life in the motherland of CrossFit (California)

  • A. EMOM 5
  • 2 power snatches

  • then EMOM 5
  • 1 power snatch (if you feel good, go for a new 1RM)

  • B.
  • 5 Ring MUs / 10 C2B Pullups
  • 10 S2OH (135/95)
  • 20 Front Squats (same weight)
  • 30 T2B / 45 V-ups
  • 40 Box Jumps (24"/20")
  • 30 T2B / 45 V-Ups
  • 20 Front Squats
  • 10 S2OH
  • 5 Ring MUs / 10 C2B pullups

Sunday, June 8, 2014

6/9/14 - "JJ" (benchmark)


  • Warmup will be A and B

  • A. Squat Clean warmup and tech work (10 min)

  • B. HSPU progressions (10 min)

  • C. JJ - 25 min cap

  • 1-2-3-4-5-6-7-8-9-10
  • Squat Cleans (185/125)
  • 10-9-8-7-6-5-4-3-2-1
  • HSPU

Friday, June 6, 2014

6/7/14


  • Buy in: 800 M run

  • 5 rounds

  • 10 Plate Get Up Situps (45/25)
  • 10 Box Jumps (30"/24")
  • 20 OH Lunge Steps (45/25)

  • Buy out: 800 M run


Thursday, June 5, 2014

6/6/14


  • A. Pendlay Row 3-3-3-3-3

  • B. 2 rounds

  • 20 Floor Press (135/95)
  • 30 Floor Wipers
  • 20 Front Squats (135/95)
  • 50 Double Unders / Lateral Bar hops

  • C. Max Effort Strict Pullups x3 (rest as needed between sets)

Wednesday, June 4, 2014

6/05/14


  • A. Split Jerk 5-3-3-1-1

  • B. AMRAP 20

  • 200 M run
  • 2 men/1 women Muscle-Ups or 4 Pullups & 4 ring dips
  • 4 Push Press (115/75 lbs)
  • 8 Burpees Over the Barbell
  • 4 Push Press (115/75 lbs)
  • 2/1 Muscle-Ups / 4 Pullups & 4 ring dips

Tuesday, June 3, 2014

6/4/14 - "WE" Wednesday


  • A. Shoulder Press 3-3-3-3-3

  • B. Teams of 2 or 3 
  • 7 rounds

  • 20 KB Russian Swings (70/53)
  • 10 Toes To Bar
  • 10 Hang Power Snatch (115/75)

  • *barbell must be held off the floor during every rep from other teammate. Bar can NOT be held in front or back rack.

Monday, June 2, 2014

6/3/14


  • A. Back Squat 3-3-3-3-3

  • B. 3-6-9-12

  • Deadlifts (315/205)
  • Box Jumps (30"/24")
  • *400 M run after each set

Sunday, June 1, 2014

6/2/14 - "Fran" (benchmark)


  • A. Hang Power Clean 5-3-3-1-1 (15 min cap)

  • B. 1 RM turkish getup per arm (10 min cap)

  • C.  Fran 21-15-9 (12 min cap)

  • Thrusters (95/65)
  • Pullups

Friday, May 30, 2014

Thursday, May 29, 2014

5/30/14


  • A. DB/KB single arm row 3x10

  • B. AMRAP 20

  • 7 HSPU
  • 7 Toes To Bar / 10 V-Ups
  • 200 M run

Wednesday, May 28, 2014

5/29/14


  • 15 Box Jumps (30"/24")
  • 15 Floor Press (135/95)
  • 15 Front Squat (135/95)
  • 150 Double Unders / Lateral hops
  • 15 Front Squat (135/95)
  • 15 Floor Press (135/95)
  • 15 Box Jumps (30"/24")

Tuesday, May 27, 2014

5/28/14 - "WE" Wednesday


  • A. 400 M row relay x2

  • B. 4 rounds

  • 12 Power Cleans (205/125) (GO HEAVY)
  • 15 Partner Clap Pushups
  • 24 Pullups / ring rows

Monday, May 26, 2014

5/27/14


  • A. Romanian deadlift 5-5-5-5-5

  • B. EMOM 7
  • 10 Wall Balls (20/14)
  • AMRAP situps for remainder of minute

  • 5 min rest

  • C. EMOM 7
  • 2 Power Snatches (155/105)
  • AMRAP burpees for remainder of minute

Friday, May 23, 2014

5/24/14 - MURPH (benchmark)


  • Happy Memorial Day weekend! Please remember what this Holiday stands for. 

  • Reminder: we are closed on Monday!

  • 1600 M run

  • next part may be broken up in any way
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats

  • 1600 M run

5/23/14

  • A. Clean High Pull 3-3-3-3-3

  • B. 25 box jumps for time (30"/24") practice speed off the floor and rebound for advanced athletes ONLY. coaches discretion.

  • C. AMRAP 10
  • 1,1,2,2,3,3... up the ladder
  • Toes To Bar
  • OHS (135/95)

  • D. 3 x ME Hollow Rock hold

Wednesday, May 21, 2014

5/22/14


  • A. Push Press 5-5-3-3-1-1

  • B. 10 rounds

  • 3 Hang Power Clean (165/105)
  • 3 Front Squats (165/105)
  • 3 Push Jerk (165/105)
  • 20 Double Unders

Tuesday, May 20, 2014

5/21/14


  • A. Front Squat 3-3-3-3-3

  • B. Teams of 2 or 3

  • AMRAP 15

  • partner 1 does 200 M run
  • partner 2 AMRAP burpees until  partner 1 finishes the run (same for partner 3 if necessary, only one partner running)
  • *add total burpees*
  • Rotate running teammates

Monday, May 19, 2014

5/20/14


  • A. Hang Snatch 3-3-3-3-3 (unbroken each set)

  • B. Tabata

  • 8x each movement 20 sec on, 10 sec off.
  • *1 minute rest between movements*

  • Pushups
  • Situps
  • KB American Swings (53/35)
  • Box Jumps (24"/20")

Friday, May 16, 2014

5/17/14


  • 6 rounds

  • 10 American Swings (70/53)
  • 10 Med Ball Situps (20/14)
  • 200 M Med Ball run (20/14)

Thursday, May 15, 2014

5/16/14 - Baby Elijah Joseph!


  • Please welcome Travis and Elizabeth's baby, Elijah Joseph to our family! He came early, but thank God he's healthy and ready to WOD soon :)

  • A. Deadlift 3-3-3-3-3

  • B. 15 min AMRAP

  • 2 Bar muscle ups / 6 strict pullups
  • 12 Wall Balls (20/14)
  • 24 Russian Twists (45/25)

Wednesday, May 14, 2014

5/15/14


  • A. Squat Clean 1RM in 15 min

  • B.

  • 20 Push Press (135/95)
  • 20 Toes To Bar
  • 20 Cal Row
  • 100 Double Unders / Lateral Hops
  • 20 Cal Row
  • 20 Toes To Bar
  • 20 Push Press (135/95)

Tuesday, May 13, 2014

5/14/14


  • A. 400 M relay (2 total races)

  • B. 6 rounds - teams of 2 or 3
  • 20 Burpee Pullups
  • 20 Box Jumps (24"/20")

Monday, May 12, 2014

5/13/14


  • A. Max weight Farmer Walk for 50 M (3 attempts per athlete)

  • B. AMRAP 7
  • 5 Squat Clean (205/125)
  • 100 M run

  • rest 5 min

  • C. AMRAP 7
  • 5 Deadlifts (205/125)
  • 100 M run

  • rest 5 min

  • D. AMRAP 7
  • 5 Floor Press (165/95)
  • 100 M run

Sunday, May 11, 2014

5/12/14 - Isabel (benchmark)


  • A. Floor Press 5-5-3-3-1

  • B. Thruster 5-5-3-3-1

  • C. Isabel - 30 Snatches (135/95)

  • D. cool down 800 M run

Friday, May 9, 2014

Thursday, May 8, 2014

5/9/14


  • A. Push/Split Jerk 3-3-3-3-3

  • B.

  • 10 C2B Pullups
  • 25 double KB/DB thrusters (55/35)
  • 50 Ab Mat situps
  • 50 HR Pushups
  • 25 double KB/DB thrusters (55/35)
  • 10 C2B Pullups

Wednesday, May 7, 2014

5/8/14


  • A. Weighted Pullups 5x3 (modify to strict pullups or strict ring rows if necessary)

  • B. Shoulder Press 5-3-3-1

  • C. 5 rounds

  • 50 Double Unders / Lateral Hops
  • 15 Toes To Bar / 25 V-Ups
  • 5 Push Press (155/105)

Tuesday, May 6, 2014

5/7/14 - "WE" Wednesdays


  • A. Band Sprints 50m x2 each athlete

  • B. 100 M relay 2x

  • C. Teams of 2 or 3

  • 4 rounds

  • 12 Hang Power Cleans (155/105)
  • 14 Ring Dips / 2x Box Dips
  • 20 Wall Balls (20/14)
  • 200 M med ball run

Monday, May 5, 2014

5/6/14


  • A. 10 min EMOM - 12 alternating Pistols / Elevated Heel Pistols / Box Pistols or Assisted Pistols (on pullup rig)  *coaches work through progression*

  • B. 15 Min AMRAP

  • 10 Deadlifts (185/115)
  • 15 Lateral bar burpees
  • 20 Pullups
  • 25 Cal Row

Sunday, May 4, 2014

Friday, May 2, 2014

5/03/14 Adaptive Fitness Seminar at North Lauderdale 10am sharp!

Steph Hammerman is an Adaptive Athlete, Motivational Speaker, and CrossFit Level -1 Certified Coach. She lives with Cerebral Palsy and has found her passion in bringing awareness and education about the Adaptive Athlete to anyone who will listen via Social Media, Coaching and her unique personal perspective Adaptive Seminars.

Stephanie Hammerman was a twin born three months premature, weighing 1 pound, 15 ounces and with a mild case of cerebral palsy (CP). CP is a result of the loss of oxygen to the brain causing it to affect motor skills. For Hammerman, certain messages sent from the brain to the rest of the body don’t connect as quickly. She is able to move around with crutches and uses a motorized wheelchair, allowing her to live completely independently. She is also able to drive with a van that has push-pull hand controls. The 22-year-old attends graduate school at Nova South Eastern University, studying college student affairs, and hopes to work as a residence director. Hammerman says she wants to be able to do everything her nine able-bodied siblings can do and is preparing for her next half and full marathons in hand cycling.

Here are some links to get more information on this amazing person, and how she overcomes CP to train hard every day and keep her mind and body healthy!


And even a CNN report on her training:

We really hope to see you all at our North Lauderdale location Saturday at 10am sharp!

The address is 5219 NW 35th ave. Fort Lauderdale, FL 33309

Thursday, May 1, 2014

5/02/14


  • A. Thruster 5-3-3-1-1-1 (15 min cap) shoot for 1RM

  • B. 5 rounds

  • 10 T2B
  • 10 Burpees
  • 200 M run

Wednesday, April 30, 2014

5/01/14


  • A. 1RM Snatch (15 min)

  • B. 10 rounds

  • 5 Snatch Grip Deadlift (95/65)
  • 3 Hang Power Snatch (95/65)
  • 3 OHS (95/65) *must do same weight on DL and Snatch as OHS*
  • 20 double unders / lateral bar hops

Tuesday, April 29, 2014

4/30/14 - "WE" Wednesdays


  • A. 1RM Turkish Getup each arm (15 min cap)

  • B. teams of 2 or 3

  • 50 American KBS (70/53)
  • 50 Box Jumps (24"/20")
  • 70 partner clapping pushups
  • 50 Box Jumps (24"/20")
  • 50 American KBS (70/53)

Monday, April 28, 2014

4/29/14


  • A. 7 min EMOM > 5-7 strict pullups or 7-9 ring rows
  • B. 7 min EMOM > 5-7 strict toes to bar

  • C. AMRAP 15

  • 3 Ring Muscle Up / 2x C2B Pullups
  • 6 HSPU / 6 modified
  • 12 Wall Ball (20/14)
  • 12 Med Ball Situps

Sunday, April 27, 2014

4/28/14 - Elizabeth (benchmark)


  • A. Pendlay Row 5-5-5-5-5

  • B. Elizabeth 21-15-9

  • Power Cleans (135/95)
  • Ring Dips / 2x box dips

  • rest 2 min

  • C. 800 M run cool down

Friday, April 25, 2014

4/26/14

***schedule update ...Boca and Lauderdale locations will now start Saturdays at 10am***
  • 800m Run
  • 50 Wall Balls (20,14)
  • 50 Russian Twists (45/25)
  • 50 Bodyweight Walking Lunges
  • 50 Double Unders / 50 Lateral Hops
  • 50 Cals on Rower
  • 50 Air Squats
  • 50 Med Ball Sit-ups (20/14)
  • 800m Run

Thursday, April 24, 2014

4/25/14


  • A. Max Effort Static chin up hold (5 min running clock) as many attempts as necessary

  • B. Max Effort L-Sit (5 minute running clock) as many attempts as necessary

  • C. 10-9-8-7-6-5-4-3-2-1

  • C2B Pullups
  • HR Pushups
  • KB Am. Swings (70/53)
  • 100 M run after each set

Wednesday, April 23, 2014

4/24/14


  • A. 1 mile run for time (if you skip today, that's your loss when others are beating you in running WODs)

  • B. AMRAP 15

  • 20 Double Unders / lateral bar hops
  • 10 Knees to Elbows / 15 V-Ups
  • 10 OHS (95/65)

Tuesday, April 22, 2014

4/23/14 - "WE" Wednesday


  • A. 3RM Power Snatches. Must be touch and go on the floor (no pause) If the bar comes to a complete stop, that set does not count

  • B. Teams of 2 or 3

  • 6 rounds

  • 20 Thrusters (115/75)
  • 100 M back rack Lunges(same bar)

Monday, April 21, 2014

4/22/14


  • A. 400 M row relay x2

  • B. 7 min AMRAP

  • 1 Rope Climb / 3 strict pullups
  • 5 Snatches (135/95)
  • 200 M run

  • rest 5 min

  • C. 7 Min AMRAP

  • 10 Box Jump (24"/20")
  • 7 S2OH (135/95)
  • 5 Burpees

Sunday, April 20, 2014

4/21/14 Tabata This (benchmark)


  • A. EMOM 7 min - 3 hang power cleans AHAP *go for a 3RM hang p. clean*

  • B. EMOM 7 min - 3 Romanian DL *focus on weight on heels and tension on hamstrings for this movement.

  • C. The 4 Tabata exercises and sequence of this workout is as follows 20 seconds on / 10 seconds off

  • Tabata Row
  • Rest 1 minute
  • Tabata Squat
  • Rest 1 minute
  • Tabata Pull-up
  • Rest 1 minute
  • Tabata Push-up
  • Rest 1 minute
  • Tabata Sit-up

Thursday, April 17, 2014

4/18/14

SWOD: Deadlift 5-5-5-5-5

7 rounds

10 Alt. DB/KB Snatches (70/53)
10 Toes to Bar
30 Double Unders / ab mat hops

Wednesday, April 16, 2014

4/17/14


  • SWOD: Front Squat 5-5-5-5-5

  • 10-9-8-7-6-5-4-3-2-1

  • Burpees
  • Ring Dips / 2x Box Dips
  • Box Jumps (30"/24")

Tuesday, April 15, 2014

4/16/14


  • SWOD: 250M row relay x2 per athlete

  • teams of 2 or 3 
  • 7 rounds

  • 20 Deadlift (185/115)
  • 20 Med Ball Partner Situps (20/14)
  • 200 M med ball run (20/14)

Monday, April 14, 2014

4/15/14 - "GYMANSTY AMRAP"

  • SWOD: Push Press 3-3-3-3-3

  • AMRAP 12

  • 2 Ring Muscle Ups / 4 C2B pullups 
  • 6 HSPU or modified HSPU 
  • 10 Alternating Pistols / 2x goblet squats

  • cool down: 800 M run

Sunday, April 13, 2014

4/14/14 - "The Chief" (benchmark)


  • SWOD: 10 min EMOM 1 Squat Cleans work up to 80% 

  • then 5 min EMOM 1 Squat Clean at 90% or more (attempt a PR)

  • The Chief

  • Max rounds in 3 minutes of:

  • 3 Power cleans, (135/95)
  • 6 Push-ups
  • 9 Squats

  • Rest 1 minute. Repeat for a total of 5 cycles.

Friday, April 11, 2014

4/12/14


  • 5 Wall Balls
  • 5 Burpees
  • 100 M run
  • 10 Wall Balls
  • 10 Burpees
  • 200 M run
  • 15 Wall Balls
  • 15 Burpees
  • 400 M run
  • 20 Wall Balls
  • 20 Burpees
  • 800 M run

Thursday, April 10, 2014

4/11/14


  • SWOD: Clean High Pull 5-5-3-3-1

  • 5 rounds

  • 5 OHS (115/75)
  • 10 Front Rack Lunges (115/75)(5/leg)
  • 20 situps

Wednesday, April 9, 2014

4/10/14


  • SWOD: Floor Press 3-3-3-3-3

  • AMRAP 8

  • 1 Rope Climbs / 3x strict pullups
  • 7 Snatch (95/65)

  • rest 5 min

  • AMRAP 8

  • 7 Floor Press (135/75)
  • 30 Double Unders / Lateral bar hops

Tuesday, April 8, 2014

4/9/14 - "WE" Wednesday


  • SWOD: 50m Band Sprints x3 per person

  • Teams of 2 or 3 (reps for 3 changed accordingly)

  • 4 rounds

  • 16 S2OH (165/105)
  • 30 Box Jumps (30"/24")
  • 400 M run

Monday, April 7, 2014

4/8/14 - Nick Xiarhos

A good friend of mine lost his close friend Nick in battle in 2009 and asked that I honor and name a WOD after him. According to Chris Columbus he was a true hero and we will always honor true heroes, this one's for you Nick!


  • SWOD: Split Jerk Find 1RM in 15 min

  • 30-20-10

  • Hang Power Cleans (135/95)
  • Toes To Bar / V-Ups
  • HR Pushups