The Training Pit CrossFit: October 2014

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!