Wednesday, December 30, 2015

12/31/15


  • A. Single arm DB/KB row 3x8

  • B. 5 rounds

  • 15 *unbroken* Front Squats (135/95). Bootcamp is 25 UB Goblet Squats as heavy as possible!! If you drop before 15, perform 3 burpees and then finish the remaining reps***

  • 200 M run

  • C. 3 minute accumulation. Double KB/DB Overhead hold. AHAP (as heavy AP). Coaches emphasis on midline stability, tight core, squeeze rib cage down and reach belly button towards spine. Rest as needed but should be heavy.


Friday, December 25, 2015

12/30/15


  • A. Clean Shrug Pull 3-3-3-3-3

  • B. AMRAP 4 min
  • 5 Deadlift (275/165)
  • 5 Box Jumps (30"/24")

  • rest 2 min

  • C. AMRAP 4
  • 5 burpees
  • 5 box jumps (30"/24")

  • rest 2 min

  • D. AMRAP 4 min
  • 5 Deadlift (275/165)
  • 5 burpees
  • 5 Box Jumps (30"/24")

12/26/15


  • coaches warmup

  • 5 rounds

  • 12 alternating Front Rack weighted Box Step ups (24"/20") (95/65) (kb front rack for BC)

  • 12 Box Jumps (24"/20")

  • 400 m Run

Wednesday, December 23, 2015

12/24/15


  • Schedule sent on email. The 9am (Boca) or 9:30am (Hallandale) classes are the last of the day.

  • warmup: 2 rounds

  • 10 mountain climbers
  • 10 air squats
  • 5 sotts press with pvc or empty barbell
  • 100 M run

  • A. mobility: ankle mobility

  • B. skill work: rope climb 5-10 minutes

  • C. AMRAP 21

  • 20 Double KB/DB thrusters (35/20) *pick a weight you can finish with
  • 15 Toes To Bar / 20 v-ups 
  • 2 Rope Climbs / mod 6 strict pullups

Tuesday, December 22, 2015

12/23/15


  • A. Front Squat 3-3-3-3-3

  • B. AMRAP 14 minutes
  • 10 (5 left arm then 5 right arm) Burpee-single arm DB snatch (55/35)

  • https://www.youtube.com/watch?v=4vjZTRdqYNw    (MUST do pushup with both arms, one hand on the DB then stand up into a DB snatch)

  • 30 Double Unders / lateral hops / or 2x singles

  • C. 50 getup situps 

Monday, December 21, 2015

12/22/15


  • warmup:
  • 2 rounds

  • 5 pushups
  • 5 empty bar good mornings
  • 15 double unders / or practice

  • A. Romanian Deadlift 3-3-3-3-3


  • B. 6 rounds 

  • 5 Deadlifts (275/165) 
  • 10 Ring Dips / 10 modified stationary or 2x box dips
  • 200 M run

Sunday, December 20, 2015

12/21/15 - "12 days of Christmas"


  • Warmup 3 round NFT

  • 2 Wall Walk/Climb
  • 5 Empty Bar Pwr clean and jerk
  • 100 M run

  • 12 days of Christmas Pit Style (The Training Pit)

  • 12 Days of Christmas:

  • 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 / V-ups
  • 8 KB Amer Swings 53/35
  • 9 Double unders / lateral bar hops
  • 10 OH Walking Lunges with barbell (95/65)
  • 11 Hang Power Cleans (95/65)
  • 12 Power Snatches (95/65)

  • **30 min cap**
  • Time
  • COMMENT
  • 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 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


Friday, December 18, 2015

12/19/15


  • 3 rounds

  • 25 Pushups
  • 20 Toes To Bar / v-ups
  • 15 box jumps (24"/20")
  • 800 M run

Thursday, December 17, 2015

12/18/15

A. Reverse Lunge 3x7 (per leg) / same for BC but with heavy KB each hand

B.

80 Wall Balls (20/14)
45 burpees
1000 M row

Wednesday, December 16, 2015

12/17/15


  • warmup:
  • 2 rounds

  • 5 pushups
  • 5 empty bar good mornings
  • 15 double unders / or practice

  • A. Deadlift 5-3-3-1-1

  • max reps, 5 rounds

  • min 1 KB Russian Swings (70/53)
  • min 2 Med Ball Situps (20/14)
  • min 3 bike calories
  • min 4 rest **

Tuesday, December 15, 2015

12/16/15


  • warmup: power clean technique and reps with empty bar 

  • A. Power Clean 1RM in 13 minutes

  • B. 4 rounds

  • 15 C2B pullups
  • 10 Push Jerk (165/105)
  • 200 M run

  • C. 40 around the world

Monday, December 14, 2015

12/15/15


  • warmup: Power Snatch technique. Then DB/KB external shoulder rotation

  • A. Power Snatch 1RM (13 min cap)

  • B. EMOM 10 

  • 4 Hang Squat Snatch (115/75)
  • 4 Burpee-Box Jump (24"/20")

  • rest 3

  • C. AMRAP 7

  • 4 Hang Squat Snatch (115/75)
  • 4 Burpee-Box Jump (24"/20")

  • D. plank holds 1 min on, 1 min break x3


Sunday, December 13, 2015

12/14/15 - JJ

  • 1 Squat Clean, 185/11
  • 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
**Original RX is with Parallette but we will not be using parallettes

Friday, December 11, 2015

12/12/15


  • Coaches Warmup

  • 25 Front Squat (115/75)
  • 40 Situps
  • 2k Row / 1600 M run
  • 40 Situps
  • 25 Front Squats


Thursday, December 10, 2015

12/11/15


  • WARMUP: 3 rounds not for time

  • 2 wall walks
  • 6 hollow rocks (rock back and forth = 1 rep)
  • 20 double unders (or double under practice)

  • A. Floor Press 5-5-5-5-5

  • B. 5 rounds

  • 12 Sumo DLHP (95/65) / KB for BC
  • 10 KB American Swings (55/35)
  • 10 men / 7 women bike calories

12/10/15


  • warmup: line drills. Hip and Shoulder mobility

  • A. Thruster (off the rack) 5-3-3-1-1

  • B. 

  • 15 Strict HSPU
  • 20 Bar facing burpees (2 feet hop over)
  • 30 alternating Front Rack Lunges (95/65)
  • 40 OHS (95/65)
  • 30 alternating Front Rack Lunges (95/65)
  • 20 Bar facing burpees (2 feet hop over)
  • 15 Strict HSPU

Monday, December 7, 2015

12/08/15


  • warmup - hang sqt sntch tech

  • A. Hang Squat Snatch 1 EMOM, for 13 minutes

  • B. AMRAP 7

  • 5 Power Snatch (115/75)
  • 20 Double Unders / 40 singles

  • rest 5 minutes

  • AMRAP 7
  • 2 Power Snatch (165/105)
  • 20 double unders / 40 singles


Sunday, December 6, 2015

12/07/15 - Fran


  • WARMUP

  • 2  rounds not for time

  • 10 DL
  • 10 pocket hang power cleans
  • 10 front squats
  • 10 good mornings

  • *performed with an empty bar*

  • A. EMOM 10. Perform 2 hang power clean increasing in weight to find 2RM

  • B. Fran
  • 21-15-9

  • Thrusters (95/65)
  • Pullups

  • rest 5 minutes

  • C.

  • 21-15-9
  • Wall Balls

  • 7-5-3
  • Muscle Ups / modified C2B Pullups

Friday, December 4, 2015

12/05/15 - Barbells For Boobs fundaraiser


  • We'll have an in house comp/home challenge for bootcamp and crossfit to raise money but I was also going to order these awesome cobranded LiveSore, TrainingPit, Barbells for Boobs shirts.

  • https://fundraise.barbellsforboobs.org/fundraise?fcid=545441 

  • to donate



  • Barbells For Boobs Fundaraiser

  • Men will do Isabel (135/scaled 95)

  • Women will do Grace (95/ scaled 65)

  • immediately after finishing do one of the following

  • 1k row OR
  • 800 M run OR
  • 1 mile bike

Thursday, December 3, 2015

12/04/15


  • A. Band Sprints 40M (3x per athlete) First run go at 80%

  • B. 6 rounds

  • 10 KB American Swings (70/53)
  • 20 double unders / singles / BC will do jumping jacks
  • 10 Floor Press (135/75)

Wednesday, December 2, 2015

12/03/15


  • A. Shoulder Press 5-3-3-1-1

  • B. 1 min max effort, 1 min break. rotate movements, repeat for 4 rounds

  • Box Jumps (24"/20")
  • rest 1 min

  • alternating DB snatches (55/35)
  • rest 1 min

  • rower calories
  • rest 1 min

Tuesday, December 1, 2015

12/02/15


  • WARMUP

  • 3 rounds

  • 7 air squats
  • 5 strict toes to bar
  • 100 M run

  • A. Back Squat 3-3-3-3-3

  • B. skill work - rope climb

  • C. AMRAP 8 min

  • 1,2,3,4,5...Toes To Bar
  • 7 *UNBROKEN* Wall Balls (20/14)

  • rest 2 min

  • D. AMRAP 8
  • 1 Rope Climb / 3 modified or 3 strict pullups
  • 7 UNBROKEN Wall Balls

Monday, November 30, 2015

12/01/15


  • A. Squat Clean EMOM for 8 min, then every 2 minutes for 8 minutes to find 1RM. 

  • B. 4 rounds

  • 10 Deadlifts (275/165)
  • 12 burpees 
  • 400 M run

Sunday, November 29, 2015

11/30/15 - Hammer


  • Skill work: pullups after warmup and mobility work

  • Hammer (25 min cap)

  • 5 RFT

  • 5 Power Cleans (135/95)
  • 10 Front Squats (135/95)
  • 5 Jerks (135/95)
  • 20 Pull Ups

  • **Rest FULL 90 Seconds after each round**

Tuesday, November 24, 2015

11/25/15


  • SCHEDULE reminder! Only morning and/or noon classes open. All night Classes this Wednesday and all day Thursday CLOSED


  • hip and shoulder mobility

  • 6 rounds

  • 15 Box Jumps (30"/24")
  • 30 KB American Swings (70/53)
  • 400 M run


Monday, November 23, 2015

11/24/15


  • dynamic warmup

  • skill work: muscle ups and toes to bar

  • 4 Muscle Ups (ring) / or 8 C2B pullups
  • 7 Squat Clean and Jerk (push or split) (205/115)
  • 14 Deadlifts (205/115 SAME load)
  • 21 Burpees over bar
  • 28 Toes to Bar / 40 v-ups
  • 35 calories on the rower
  • 28 Toes to Bar / 40 v-ups
  • 21 Burpees over bar
  • 14 Deadlifts (205/115 SAME load)
  • 7 Squat Clean and Jerk (push or split) (205/115)
  • 4 Muscle Ups (ring) / or 8 C2B pullups

Sunday, November 22, 2015

11/23/15 - Isabel


  • A. Front Squat 5-3-3-1-1

  • B. Isabel 

  • 30 Snatches (power or squat)

  • ** 7 min cap**

  • rest 3 minutes from end of Isabel. Then...

  • C. 4 rounds

  • 20 situps
  • 15 pushups
  • 15 air squats


Friday, November 20, 2015

11/21/15


  • warmup: coach choice

  • 5 rounds

  • 10 Hang Power Clean / BC will do KB Sumo DLHP 
  • 14 Box jumps (24"/20")
  • 18 Pushups
  • 22 situps

Thursday, November 19, 2015

11/20/15


  • warmup

  • Single Arm DB/KB row 5x5(per arm)

  • AMRAP 17 

  • 30 Russian Swings
  • 15 Pullups / Ring Rows
  • 10 Kb Front Rack Weighted Box Step Ups (24"/20") (70/53)

Wednesday, November 18, 2015

11/19/15


  • Warmup 3 round NFT

  • 2 Wall Walk/Climb
  • 5 Empty Bar Pwr clean and jerk
  • 100 M run

  • Split Jerk technique work then find 1RM in 13 minutes

  • EMOM - 21 min

  • Min 1: 10 Deadlifts (185/115)
  • Min 2: 10 *Strict* HSPU
  • Min 3: 15 Bike Cals

Tuesday, November 17, 2015

11/18/15


  • WARMUP

  • Heel cord (1 minute per side)
  • https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s

  • 10 M walking RDL into leg swing
  • https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s

  • 2 wall walks / or modified on box

  • A. Clean Shrug Pull 5-3-3-1-1

  • B. AMRAP 12

  • 3 Power Snatch (155/105)
  • 9 Toes To Bar / 13 v-ups

  • C. core work

  • accumulate 2 minutes of L-Sit. can be Ring, Hanging, or box(dip horn) L-sits. Every time you break perform 10 unbroken double unders or practice dubs

11/17/15


  • skill review: pullups

  • 30 Thruster (95/65)
  • 30 Burpees
  • 30 Pullups
  • 30 calorie Row
  • 30 Box Jumps (30"/24")

Sunday, November 15, 2015

11/16/15 - "Nancy"


  • warmup: clean technique work

  • A. Squat Clean Position work (pause high hang, mid thigh, below knee) 5x1 at 70%. One rep = 2 second pause at all 3 positions.

  • pause high hang then clean. mid thigh pause then clean. below the knee pause then clean.

  • B. skill work: 5 min working on OHS
  • C. Nancy - 5 Rounds  
  • 400m Run  
  • 15 Overhead Squats, 95# / 65#

Thursday, November 12, 2015

11/13/15


  • A. Floor Press 5-3-3-1-1

  • B. AMRAP 10
  • increasing Wall Balls in 5s, double unders/jumping jacks stay the same rep count (15)

  • 5,10,15,20... Wall Ball Shots
  • 15 Double Unders

  • **rest 2 minutes

  • C. 10 minutes, 5 sets

  • 1 min plank, 1 min break

Wednesday, November 11, 2015

11/12/15


  • WARMUP: 3 rounds

  • 10 (5/5) single leg cross RDL
  • https://www.youtube.com/watch?v=7mrbOG47_5Q
  • 10 (5/5)mountain climbers
  • 7 pushups

  • A. Deadlift 3-3-3-3-3

  • B. toes to bar skill work (7-10 minutes)

  • C.EMOM 18. every minute, switch movements. total of 6 sets per movement

  • 7 Toes to Bar / 10 v-ups
  • 7-10 Row (calories)
  • 12-15 KB American swings (70/53)

  • **pick a NUMBER and WEIGHT on the calories and/or swings that you can perform EMOM!

Tuesday, November 10, 2015

11/11/15 - "3 Wise Men"


  • A. Reverse Back Rack Lunge 5x3 (per leg) 6 total lunges per set

  • B. The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.
  • Our efforts recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.
  • On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat; those like Mike Murphy who gave their last full measure of devotion. Veterans Day is different, it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.

  • WOD - "Three Wise Men"
  • “Jeremy”
  • 4 min AMRAP:
  • 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”
  • 4 min AMRAP:
  • 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
  • 20 Pull-Ups

  • Rest 2 minutes, and then…

  • “Beau”
  • 4 min AMRAP:
  • 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)




Monday, November 9, 2015

11/10/15


  • warmup: Snatch technique

  • A. Squat Snatch complex (2 second pause at each position... below the knee, above knee, high hang position) 5x1 at 70%

  • **work on static position of pull**

  • B. 4 rounds

  • 200 M run
  • 15 Thrusters (115/75)
  • 15 Pullups

Sunday, November 8, 2015

11/09/15 - "Elizabeth"


  • WARMUP

  • Shoulder mobility then...

  • 2 RNFT
  • 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups

  • A. Shoulder Press 5-3-3-1-1

  • B. Elizabeth
  • 21-15-9

  • Squat Cleans (135/95)
  • Ring Dips /modify stationary dips / 2x box dips

Friday, November 6, 2015

11/07/15


  • 3 rounds

  • 20 Box Jumps (24"/20")
  • 30 alternating Weighted KB step ups (70/53) (24"/20")
  • 20 KB Russian Swings (70/53)
  • 200 M run

Thursday, November 5, 2015

11/06/15


  • A. Turkish Getup 1RM per arm (10 min cap)

  • B. 6 rounds

  • 12 Toes To Bar / 18 V-ups
  • 10 Sumo DLHP (70/53)
  • 8 HR Pushups


Wednesday, November 4, 2015

11/05/15


  • warmup: 500M row

  • A. Romanian Deadlift 5-5-5-5-5

  • skill work: ankle mobility 

  • https://www.youtube.com/watch?v=fZzdgPq0FYc  (minute 1:53)

  • skill: dubs or pistol skill (10 min cap)

  • B. AMRAP 15 

  • 6 alternating DB/KB snatches (55/35)
  • 10 alternating Pistols / Modified pistols / 2x Goblet squats (55/35)
  • 30 Double Unders / 60 singles

Tuesday, November 3, 2015

11/04/15


  • A. Clean and Jerk 1RM (12 min cap). May perform power clean and push jerk

  • B. Climb the ladder, see how far you can go for EMOM. If you do not finish all reps within the min your WOD is done. If you do not get to 10 minutes, perform additional 50 calories on assault bike

  • 4 Cluster (clean into thruster) (135/95)
  • 1 Rope Climb

Monday, November 2, 2015

11/03/15


  • A. Push Press 3-3-3-3-3

  • B. Chipper - teams of 2

  • 30 Deadlifts (225/155)
  • 60 Burpees over the bar
  • 60 partner med ball situps (20/14)
  • 800 M run
  • 60 partner med ball situps (20/14)
  • 60 burpees over the bar
  • 30 deadlifts

Sunday, November 1, 2015

11/02/15 - Amanda


  • A. Back Squat 5-5-5-5-5

  • skill work: muscle up or C2B pullups

  • B. Amanda 

  • 9-7-5
  • Muscle Ups / 2x C2B pullups
  • Squat Snatches (135/95)

  • rest 3 min

  • C. 

  • 500 M row
  • 20 OHS (135/95)
  • 20 C2B pullups

Friday, October 30, 2015

10/31/15


  • 18 Wall Balls (20/14)
  • 12 Med Ball OH Lunges (20/14)
  • 100 M run
  • 18 Wall Balls (20/14)
  • 12 Med Ball OH Lunges (20/14)
  • 200 M run
  • 18 Wall Balls (20/14)
  • 12 Med Ball OH Lunges (20/14)
  • 400 M run
  • 18 Wall Balls (20/14)
  • 12 Med Ball OH Lunges (20/14)
  • 800 M run
  • 18 Wall Balls (20/14)
  • 12 Med Ball OH Lunges (20/14)
  • 1200 M run

Thursday, October 29, 2015

10/30/15


  • Thrusters (from rack) 3-3-3-3-3

  • EMOM 7 min

  • 5 Push Jerk (185/115)
  • 7 Toes To Bar

  • **pick a weight that you can finish every minute with**

  • rest 1 min

  • EMOM 7 min
  • 10 push jerks (95/65)
  • 7 toes to bar

  • **scale weight accordingly**

Wednesday, October 28, 2015

10/29/15 - Training Pit Annual HalloWOD


  • Pit Annual HalloWOD - wear your COSTUME!!
  • 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.

Tuesday, October 27, 2015

10/28/15


  • warmup: External shoulder rotation plus power snatch tech work

  • A. Pwer Snatch 1RM (12 min cap)

  • B. 8 rounds - 1 min work, 1 min break

  • 100 M run then AMRAP with remainder of minute
  • AMRAP Ring Muscle Ups (Rx) / modified Bar MU's, C2B pullups 

  • **shorten the run if not returning inside with at least 25 seconds to work (00:35)

  • C. Plank Hold 1 min on, 1 min break

10/27/15


  • A. Front Squat 5-5-5-5-5

  • B. 400 M run relay

  • C. 10 rounds

  • 5 Hang Power Snatch (115/75)
  • 5 OHS (115/75)
  • 5 calories on bike

Sunday, October 25, 2015

10/26/15 - The Chief


  • 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

  • A. Push Jerk 3-3-3-3-3

  • B. The Chief

  • 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 23, 2015

10/24/15 - CLOSED for WODtober FEST

We will be closed today to host WODtober Fest competition. Come out and support all those competing!

There will be a lot of athleticism on display, and lots of vendors on site!

Thursday, October 22, 2015

10/23/15


  • A. weighted pushups 3x10

  • B. 5 rounds

  • 20 Front rack Weighted box step ups with KB (70/55)(24"/20")
  • 15 KB American Swings (70/55)
  • 400 M run

Wednesday, October 21, 2015

10/22/15


  • Warmup: External Shoulder rotaion plus pwr clean tech work

  • A. Power clean 1RM (12 min cap)

  • B. EMOM 15

  • 2 Hang Power Cleans (185/115)
  • 2 Push Jerk (185/115)
  • 7 box jumps (30"/24")

  • **pick a weight and box height that you can perform all 11 reps EVERY minute**

  • C. plank holds, 1 min on and 1 min off x5

10/21/15


  • WARMUP

  • Shoulder mobility then...

  • 2 RNFT
  • 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups

  • A. Thruster 3-3-3-3-3

  • AMRAP 7

  • 3 Ring Muscle Ups / modify bar MU or 2x C2B pullups modified
  • 8 alternating DB/KB Snatches (55/35)

  • *rest 3 minutes*

  • AMRAP 7

  • 4 alt. pistols / 6 goblet squats (55/35)
  • 8 alternating DB/KB Snatches (55/35)

Monday, October 19, 2015

10/20/15


  • warmup:
  • 2 rounds

  • 5 pushups
  • 5 empty bar good mornings
  • 15 double unders / or practice

  • A. Single Arm DB Row 3x10

  • B. 7 min EMOM - 5 strict pullups or modified on rings using seated position

  • C.

  • 10 Deadlifts (275/185)
  • 20 HSPU / modified
  • 30 Toes to bar
  • 100 Double Unders / 200 singles
  • 30 toes to bar
  • 20 HSPU
  • 10 Deadlifts (275/185)

Sunday, October 18, 2015

10/18/15 - Tabata This


  • warmup: hang clean technique work

  • A. Hang Clean 1RM (12 min cap)

  • B. Tabata THis

  • 20 secs on, 10 secs break x8 per movement then rest 1 minute and advance to next movement

  • 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 for rowing; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for squats; then you rest one minute, then you do 20 seconds on/ 10 seconds off for pull ups, etc.

Friday, October 16, 2015

10/17/15


  • 7 rounds

  • 8 alt. Back rack step ups (135/95) / KB for BC *heavy*
  • 8 Floor Press (165/95) / single or double KB for BC **heavy*
  • 200 M run


Thursday, October 15, 2015

10/16/15


  • A. 250m row relay. 3x per person, switch teams to make them even

  • B. 4 rounds

  • 10 power snatches (95/65) / BC 30 KB American Swings
  • 10 Thrusters (95/65) / BC use single arm KB or DB
  • 10 burpees over bar or KB


Tuesday, October 13, 2015

10/14/15


  • warmup: Squat Snatch Tech work with empty bar

  • A. Squat Snatch EMOM 8, 1 rep.
  • then Every other min (EOM) for 8 min

  • B. AMRAP 7

  • 7 Toes to Bar
  • 7 Push Jerk (165/110)

  • rest 3 min

  • AMRAP 7
  • 7 Toes to Bar
  • 7 Push Jerk (165/110)

  • * separate scores*

Monday, October 12, 2015

10/13/15


  • warmup - 3 rounds

  • 10 (5/5) single leg cross RDL
  • https://www.youtube.com/watch?v=7mrbOG47_5Q
  • 10 (5/5)mountain climbers
  • 7 pushups

  • A. Deadlift 5-5-5-5-5

  • B. Tabata - 20 secs on, 10 secs off x4 per movement before advancing onto next movement

  • Ring Dips / stationary dips / Box Dips (2 reps = 1 score for box dips) x4 then 
  • *rest 1 min*
  • Back Rack Lunges (135/95) x4 then...
  • *rest 1 min*
  • Assault Bike calories x4 then...
  • *rest 1 min*

  • repeat 2 rounds (so it will be 8 sets of 20 seconds per movement)

  • **record total reps**

Sunday, October 11, 2015

10/12/15 - "Badger"


  • WARMUP - shoulder, ankle, hip mobility then..

  • 3 rounds

  • 7 air squats
  • 5 strict toes to bar
  • 100 M run

  • 3 rounds (35 min cap)

  • 30 Squat Cleans 95/65
  • 30 Pull Ups
  • Run 800M

Friday, October 9, 2015

Thursday, October 8, 2015

10/09/15


  • A. 40 M Band Sprints x3 each person

  • B.

  • 90 med ball situps (20/14)
  • 60 KB Russian Swings (70/53)
  • 30 HSPU / pushups for BC
  • 1000 M row


Wednesday, October 7, 2015

10/08/15


  • A. Floor Press 3-3-3-3-3

  • B. 6 rounds

  • 5 Deadlift (275/165)
  • 10 pullups
  • 30 double unders / 60 singles / or count attempts

  • C. core work

  • 50 get up situps (45/25)

Tuesday, October 6, 2015

10/07/15

  • A. Pendlay Row 3-3-3-3-3

  • B. 

  • Accumulate 75 Thrusters (95/65)
  • **every time you drop the bar, run a 400 M
  • ** can only rest the bar in the front rack. NO rest on back rack or waist**

Monday, October 5, 2015

10/06/15


  • A. Back Squat 5-5-5-5-5

  • B. AMRAP 12

  • 1 Rope Climb / modified / or 3x strict pullups
  • 3 power cleans (165/105) **goal is to do 3 UNBROKEN power cleans every set**

  • **if you drop the bar once the set starts, perform 1 burpee, choose your weight accordingly**

  • C. immediately into 1 min plank hold, 1 min rest x5

Sunday, October 4, 2015

10/05/15 - "Pit Chipper"


  • Warmup with Empty Bar

  • 3 rounds

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

  • A. Shoulder Press 5-5-5-5-5

  • B. Pit Chipper

  • 6 Bar Muscle Ups / 10 C2B pullups
  • 12 Power Snatches (115/75)
  • 18 OHS (115/75)
  • 24 Push Jerks (115/75)
  • 30 Burpees
  • 36 T2B / 36 V-ups
  • 40 Sumo DLHP (70/53)

  • **17 min CAP**

Friday, October 2, 2015

10/03/15


  • 6 rounds

  • 20 Front Rack Lunges (95/65) / OH Lunges for BC
  • 20 KB Russian Swings (70/53)
  • 200 M run

Thursday, October 1, 2015

10/02/15


  • coaches warmup

  • 400 M partner farmer walk. As heavy as possible

  • 5 rounds

  • 8 Box Jumps (30"/24")
  • 8 Toes To Bar / V-ups
  • 8 cals on bike


Wednesday, September 30, 2015

10/01/15


  • warmup: hang squat snatch tech work

  • EMOM 8, then E-2MOM Hang Squat Snatch

  • AMRAP 12 

  • 2 Power Cleans (165/105)
  • 6 Lateral bar burpees

  • Accumulate 3 minute L-Sit
  • perform 1 Rope Climb every time you rest.

  • Can be ring, hanging, or parallette/box L-Sit. Difficulty in that order from toughest to scaled down along with bending of knees if necessary


Tuesday, September 29, 2015

9/30/15


  • WARMUP

  • Shoulder mobility then...

  • 2 RNFT
  • 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups

  • Skill work: MU and double under (10 min total)
  • EMOM max effort x3 (9 minutes)

  • minute 1:Ring Muscle Ups Rx / Bar MU or 2x C2B pullups
  • minute 2: Double Unders or practice
  • minute 3: max front squats (185/115)

  • rest 2 minutes at minute 11 start

  • 800 M run
  • 5 Muscle Ups Rx / Bar MU or 2x C2B pullups
  • 50 double unders
  • 10 front squats (185/115)
  • 800 M run

Monday, September 28, 2015

9/29/15


  • WARMUP

  • 2 rounds

  • 10 Thoracic High Fives (per side)
  • 10 back strokes
  • 10 PVC OHS

  • A. Push Press 5-5-5-5-5

  • B. 10 Min AMRAP

  • 5 Snatch Grip Deadlift (155/95)
  • 2 Power Snatch (155/95)
  • 1 OHS

  • C. 1 min plank, 1 min break. 5 sets

Sunday, September 27, 2015

9/28/15 - "Jackie"


  • warmup - squat clean tech work

  • A. Squat Clean 1RM EMOM

  • B. Jackie

  • 1000 M row
  • 50 thrusters (45#)
  • 30 pullups

  • rest 5 min

  • C. 

  • 400 M run
  • 30 Pushups
  • 20 pullups

Friday, September 25, 2015

9/26/15


  • AMRAP 22 min

  • 10 Box Jumps (24"/20")
  • 10 Ring Dips / 2x box dips
  • 10 S2OH (95/65) / BC with KB
  • 250 M row

Tuesday, September 22, 2015

9/23/15


  • 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

  • A. Reverse Lunges 3x5 (per leg)

  • B. Event team series 2014 #4

  • 30 Calorie Row
  • 30 Bar-Facing Burpees
  • 30 Hang Cleans (135/95 lbs)

  • C. Around the World EMOM 10

Monday, September 21, 2015

9/22/15


  • Warmup with Empty Bar

  • 3 rounds

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

  • 0-6 Min AMRAP

  • 10 OHS (115/75)
  • 10 Box Jumps (24"/20")

  • *rest 2 minutes*

  • min 8-14 AMRAP

  • 10 Alt. DB snatches (70/55)
  • 20 Double Unders or attempts may count / or 40 singles

  • *rest 2 minutes**

  • Start at 16:00

  • 3 rounds
  • 10 alt. DB Snatches (70/55)
  • 10 OHS (115/75)
  • 400 M run

Sunday, September 20, 2015

9/21/15 - "Angie"


  • warmup: 400M run + Split Jerk Tech Work

  • A. Push or Split Jerk 5-3-3-1-1

  • B. 

  • 100 pullups  
  • 100 pushups  
  • 100 situps  
  • 100 air squats

Friday, September 18, 2015

9/19/15


  • 6 rounds

  • 10 Wall Balls (20/14)
  • 14 KB American Swings (70/55)
  • 200 M run

Thursday, September 17, 2015

9/18/15


  • A. Single Arm DB/KB row 3x8

  • **good posture, not jerking (no use of hips or legs)

  • B. 500 M row relay x3 per person

  • C. 1 min on, 1 min off x4 (rotating movements)

  • Bike Cals
  • Pushups
  • Situps

Wednesday, September 16, 2015

9/17/15


  • WARMUP

  • Shoulder mobility then...

  • 2 RNFT
  • 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups


  • A. Front Squat 3-3-3-3-3

  • B. 5 rounds

  • 10 Front Rack Lunges (115/75)
  • 12 bar facing burpees
  • 30 double unders
C. Plank holds

Tuesday, September 15, 2015

9/16/15


  • A. Weighted Pushups 5x5

  • B. AMRAP 7 min

  • 3,6,9,12 (155/105)(up by 3s)

  • Deadlift
  • toes to bar

  • rest 3 min

  • 3,6,9,12 (155/105)(up by 3s)

  • Deadlift
  • toes to bar

  • C. L-Sit hold accumulate 2 minutes total (rings, box, parallettes)

Monday, September 14, 2015

9/15/15


  • warmup: coaches choice, hamstring and work on shoulder mobility

  • A. EMOM ladder 20 min

  • Min 1: one power snatch warm up to start (1st minute) at 65-75% of max (working up in weight)
  • Min 2: 6 strict HSPU or less reps or modified.

  • **ONLY ONE attempt per minute! work up to max PS for the day, if you miss any load, go back down to last successful weight lifted and work back up.

  • B. 3 rounds

  • 400 M run
  • 20 Pullups

Sunday, September 13, 2015

9/14/15 - Fight Gone Bad


  • WARMUP

  • 2  rounds not for time

  • 10 DL
  • 10 pocket hang power cleans
  • 10 front squats
  • 10 good mornings

  • A. Deadlift 5-3-3-1-1

  • B. Fight Gone Bad


  • 3 Rounds, For Total Reps in 17 minutes
  • 1 Minute Wall Balls (20/14 lbs)
  • 1 Minute Sumo Deadlift High-Pulls (75/55 lbs)
  • 1 Minute Box Jumps (20 in)
  • 1 Minute Push Press (75/55 lbs)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest

Friday, September 11, 2015

9/12/15


  • warmup: coaches choice warmup, get creative and make it fun

  • AMRAP 20

  • Teams of 2 or 3, one working at a time

  • 20 Double KB/DB box step ups (45/30# and 24"/20")  *10 step ups per person*

  • 12 Partner Med Ball Situps (20/14) * 12 situps per teammate*

  • 8 Partner Clapping burpees (face each other down together up and high five) *8 burpees per teammate*

Thursday, September 10, 2015

9/11/15


  • Warmup with Empty Bar

  • 3 rounds

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

  • A. Romanian Deadlift 3-3-3-3-3 / Bootcamp can do it with one KB (heavy) or 2 KBs

  • B.  5 rounds(14 min cap)

  • 10 Push Press (135/95)
  • 15 Box Jumps (24"/20")

  • C. 1 min plank, 1 min break

Wednesday, September 9, 2015

9/10/15


  • warmup: 500 M row
  • Skill work: Rope Climb
  • 30-20-10 
  • Squat Clean (95/65)

  • 3-6-9
  • Rope Climb / 2x strict pullups or ring rows

Tuesday, September 8, 2015

9/9/15


  • warmup: C&J tech work with coaches

  • A. Clean and Jerk 1RM (may squat or pwr clean, push or split jerk)

  • B.

  • 25 Burpees
  • 30 Assault Bike Cals
  • 35 Toes To Bar
  • 800 M run


Monday, September 7, 2015

9/8/15


  • WARMUP: 3 rounds not for time

  • 2 wall walks
  • 6 hollow rocks (rock back and forth = 1 rep)
  • 20 double unders (or double under practice)

  • A. Floor Press 5-5-5-5-5

  • Amanda with double unders

  • 9-7-5
  • Muscle Ups / bar or 2x C2B pullups
  • Squat Snatch (135/95)

  • **50 double unders after each set

Friday, September 4, 2015

9/05/15


  • **REMINDER: Closed Monday for Labor Day!

  • WARMUP: coaches choice warmup

  • 10 rounds

  • 5 Thrusters (115/75) / single or double KB/DB for BC. Double KB for better challenge

  • 8 Sumo DLHP

  • 200 M run

Thursday, September 3, 2015

9/04/15


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

  • B. Band Sprints 40M x4 per athlete

  • C. 

  • 2 min on, 1 min off x7

  • 100 M run
  • 10 Situps
  • AMRAP ring dips / or box dips with remaining time


Wednesday, September 2, 2015

9/03/15


  • Warmup 3 round NFT

  • 2 Wall Walk/Climb
  • 5 Empty Bar Pwr clean and jerk
  • 100 M run


    • A. EMOM for 10 Minutes

    • 5 strict pullups
    • 15 double unders (or practice for remainer of minute)

    • B. 

    • 1-2-3-4-5-6-7-8-9-10
    • Power cleans (155/105)

    • 10-9-8-7-6-5-4-3-2-1
    • Wall balls (20/14)

    • **11 minute cap as always scaled down to where you are consistently moving throughout the WOD**

    • C. 

    • 10 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height .

    • **BOTH partners do 10 sets

    Tuesday, September 1, 2015

    9/02/15


    WARMUP

    • 2  rounds not for time

    • 10 DL
    • 10 pocket hang power cleans
    • 10 front squats
    • 10 good mornings

    • A. Back Squat 3-3-3-3-3

    • B. 4 rounds (teams of 2 or 3)

    • 20 Push Jerk (115/75)
    • 20 box jumps
    • 20 toes to bar

    • **Plank Hold performed by one partner during ALL reps in the WOD**

    • *reps are total per team of 2*


    Monday, August 31, 2015

    9/01/15


    • WARMUP

    • 2 rounds

    • 10 Thoracic High Fives (per side)
    • 10 back strokes
    • 10 PVC OHS

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

    • B. 

    • 30 Hang Power Snatch (95/65)
    • 30 OHS (95/65)
    • 30 burpees over the bar
    • 1000 M row

    Sunday, August 30, 2015

    8/31/15 - "Cindy or Mary" (benchmark)


    • Warmup: Power Clean technique

    • A. EMOM 8, 1 Power Clean. Then Every 2 minutes for 8 minutes 1 heavy power clean

    • B. Choose Cindy or Mary, both AMRAP 20

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

    • Mary
    • 5 HSPU
    • 10 alternating pistols
    • 15 pullups

    Friday, August 28, 2015

    8/29/15

    • AMRAP 25

    • 10 Front Rack Lunges (95/65) / KB Front Rack Lunges

    • 10 Toes To Bar / V-ups

    • 10 Burpees over bar/KB

    • 200 M run

    Thursday, August 27, 2015

    8/28/15


    • warmup: 800 M run

    • A. 400M partner farmers walk, AHAP (as heavy as possible)

    • B. 8 min AMRAP

    • 40 Double Unders / Lateral Hops
    • 20 KB Russian Swings (70/53)

    • rest 2 min

    • 8 Min AMRAP

    • 20 one arm KB/DB OHS (45/25) (10 L arm, then 10 R arm)
    • 40 double unders


    Wednesday, August 26, 2015

    8/27/15


    • A. Clean Shrug Pull 5-3-3-1-1

    • B.

    • 8 Deadlift (315/225) *go heavy*
    • 25 HR pushups
    • 800 M run
    • 25 HR Pushups
    • 8 Deadlifts

    Tuesday, August 25, 2015

    8/26/15


    • warmup: 2 rounds

    • 10 mountain climbers
    • 10 air squats
    • 5 sotts press with pvc or empty barbell
    • 100 M run

    • A. Hang Power Snatch + 2 OHS (12 minutes to find 1RM on complex)

    • B. Accumulate 100 thrusters (95/65)

    • Every time you drop the bar, perform 7 strict toes to bar / knees to elbows / or v-ups
    *can NOT back rack the bar

    Monday, August 24, 2015

    8/25/15


    • WARMUP

    • 2 rounds

    • 10 Thoracic High Fives (per side)
    • http://youtu.be/2y_A4xfbGUU?t=3m28s

    • 10 back strokes
    • http://youtu.be/xbOxmQRi7fM?t=8m19s

    • 10 PVC OHS

    • A. Push Press 5-3-3-1-1

    • B. EMOM 21 min

    • Min 1: 8 Burpees
    • Min 2: 4 Ring Muscle Ups or 8 C2B Pullups
    • Min 3: 8 assault bike calories


    Sunday, August 23, 2015

    8/24/15 - "Grace"


    • Warmup 3 round NFT

    • 2 Wall Walk/Climb
    • 5 Empty Bar Pwr clean and jerk
    • 100 M run

    • A. 10 minute shoulder MOBILITY and review on barbell cycling. Focus on efficiency of resetting and touch and go.

    • B. Grace ** 8 minute cap **

    • 30 Clean and Jerk (135/95)

    • C. 10 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height .

    • **BOTH partners do 10 sets

    Friday, August 21, 2015

    8/22/15


    • 50 Hang Squat Cleans (155/105)
    • run 400 M every time you drop the bar.

    • *can not rest bar on hip crease or back rack

    Wednesday, August 19, 2015

    8/21/15


    • WARMUP: 3 rounds not for time

    • 2 wall walks
    • 6 hollow rocks (rock back and forth = 1 rep)
    • 20 double unders (or double under practice) / lateral hops

    • A. Turkish Getups (1RM per arm) (12 min cap)

    • B. 5 rounds

    • 3 Rope Climb / seated to standing / 9 strict pullups / BC will have 12 Strict Ring Rows
    • 10 Push Press (115/75) / Double KB for BC
    • 40 Double Unders / Lateral Hops

    8/20/15


    • WARMUP

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

    • A. Thruster off the rack 5-3-3-1-1 (12 minutes)

    • B. AMRAP 12 min

    • 2+1, 4+2, 6+3, 8+4... Toes to bar increase by 2, P. Snatch increase by 1.

    • Toes to bar
    • Power Snatch (155/105)

    • *rep count example > 2 T2B 1 P. sntch, 4 T2B 2 P. Sntch, 6 T2B 3 P. Sntch

    • C. 5 sets, 1 min plank hold and 1 min rest

    Tuesday, August 18, 2015

    8/19/15


    • warmup: squat snatch technique 

    • A. EMOM 8 MIN - 1 squat snatch then... 

    • Every 2 min for 8 min - 1 squat snatch 

    • B.

    • 70 KB american swings (70/53)
    • 60 Wall Balls (20/14)
    • 50 Box Jumps (24"/20")
    • 40 Pullups

    Sunday, August 16, 2015

    8/17/15 - JT


    • WARMUP

    • 3 rounds

    • 7 air squats
    • 5 strict toes to bar
    • 100 M run

    • A. Front Squat 5-3-3-1-1 (12 min)

    • B. Skill Work: 10 min HSPU or practice HS hold on wall

    • C. JT  (15 min cap)

    "J.T."
    In Honor of Navy Petty Officer 1st Class, Jeff Taylor. Taylor was one of 16 troops killed when a MH-47 Chinook Helicopter was shot down in Afghanistan on June 28, 2005.


    • 21-15-9

    • Handstand Pushups
    • Ring Dips / 2x Box Dips
    • Pushups


    Friday, August 14, 2015

    8/15/15 - CLOSED for Scavenger Hunt

    Join us for The Training Pit for a SCAVENGER HUNT!! (https://facebook.com/events/105379896470320/)

    DATE: Saturday, August 15
 at 10:00am



    LOCATION:  


Blondies 229 S Fort Lauderdale Beach Blvd, Fort Lauderdale, Florida 33316

    The tasks will take place all over Ft. Lauderdale (Beach/Las Olas area) and must be photo documented to receive credit of completion. As we get closer to the date, we will finalize teams but start thinking of who you want to pair up with. 
    The ideal goal would be teams of 6-8 but it will depend on how many people are signed up.

    To add an additional element of fun, we encourage all teams to create a fun team name and dress up accordingly!

    Thursday, August 13, 2015

    8/14/15


    • warmup: 200 M run

    • A. 400 M run relay x2

    • B. 15 Front Squats (115/75)
    • 5 Floor Press (same bar)
    • 250 M row
    • 20 Front Squat
    • 10 Floor Press
    • 250 M row
    • 25 Front Squat
    • 15 Floor Press
    • 250 M row

    Wednesday, August 12, 2015

    8/13/15


    • WARMUP: 3 rounds not for time

    • 2 wall walks
    • 6 hollow rocks (rock back and forth = 1 rep)
    • 20 double unders (or double under practice)

    • A. Deadlift 3-3-3-3-3

    • B. AMRAP 17

    • 6 HSPU
    • 8 Box Jumps (30"/24")
    • 10 Toes to bar / v-ups

    Tuesday, August 11, 2015

    8/12/15


    • A. Pendlay Row 5x5

    • B.

    • 20 Assault Bike Calories
    • 40 Alt. Single Arm DB/KB Snatch (45/25)
    • 50 Single Arm DB/KB OH lunges (45/25)
    • 100 Double Unders / 200 singles
    • 50 Single Arm DB/KB OH lunges (45/25)
    • 40 Alt. Single Arm DB/KB Snatch (45/25)
    • 20 Assault Bike Calories


    Monday, August 10, 2015

    8/11/15


    • warmup - Hang Sqt clean tech work

    • A. Hang Sqt Clean, 12 min to find 3RM 

    • **can NOT drop the bar, if it touch the floor or goes below the new it's a NO REP

    • B. 21-15-9

    • Thrusters (135/95) *heavier than you usually do on thrusters*
    • bar facing Burpees

    • C. accumulate 2 min L-Sit

    • Rings, Hanging from rig, or box supported L-Sit

    Sunday, August 9, 2015

    8/10/15 - "Helen"


    • Warmup: hang squat snatch technique

    • A. EMOM 8 MIN - 1 hang squat snatch then...

    • Every 2 min for 8 min - 1 hang squat snatch

    • B. Helen

    • 3 rounds

    • 400 M run
    • 21 Kb American swings (53/35)
    • 12 pullups

    Friday, August 7, 2015

    8/8/15 - CLOSED

    CLOSED for our Women's only competition. Start at 9am until about 2pm. Come hang and support our strong women!

    At our North Lauderdale location! 5219 nw 35th ave. Ft. Lauderdale FL 33309

    Thursday, August 6, 2015

    8/7/15


    • warmup: 500 M row

    • Single Arm DB/KB row 5x5

    • 2 rounds

    • 20 Hang Power Cleans (95/65) / KB Sumo DLHP for BC
    • 15 Floor Press (same weight)
    • 800 M run


    Wednesday, August 5, 2015

    8/6/15


    • A. Floor Press 5-3-3-1-1

    • B. EMOM 15 

    • Minute 1: 6 OHS (155/105)
    • Minute 2: 3 rope climbs
    • Minute 3: 40 Double Unders

    • C. Plank hold 1 minute x 5 with 1 minute rest

    Tuesday, August 4, 2015

    8/5/15


    • warmup: squat clean technique work with empty barbell

    • A. 8 min EMOM perform one Squat Clean

    • then... from minute 9-16 every OTHER minute perform 1 squat clean for 1RM of day

    • B. 5 rounds

    • 3 Muscle Ups / or 5 pullups and 5 ring dips (10 box dips)
    • 10 DB alternating snatch (70/55)
    • 15 box jumps (24"/20")
    • 250 M row

    Monday, August 3, 2015

    8/4/15


    • WARMUP

    • 3 rounds

    • 7 air squats
    • 5 strict toes to bar
    • 100 M run

    • A. Back Squats 5-5-5-5-5

    • B. 12 min EMOM

    • 4 OHS (155/105)
    • 6 toes to bar
    • 20 Double Unders / lateral hops


    Sunday, August 2, 2015

    8/3/15 - Rankel


    • WARMUP: 3 rounds not for time

    • 2 wall walks
    • 6 hollow rocks (rock back and forth = 1 rep)
    • 20 double unders (or double under practice)

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

    • B. 20 Min AMRAP

    • 6 Dead Lifts 225/155
    • 7 Burpee Pull Ups 
    • 10 KB American Swings 70/55 
    • 200M Run 

    Friday, July 31, 2015

    8/1/15


    • Every team will have one coin. If they flip heads it'll be an easier version movement compared to tails

    • 4 rounds, reps are total per team

    • Heads 200M run / Tails 200M run with plate (switch who holds plate whenever)

    • Heads 30 med ball situps / tails 30 plate pass situps

    • heads 30 air squats (one working at a time) / tails 30 wall ball shots (15 per partner, one partner at a time)

    • heads 30 burpees / tails 30 plate burpees (one at a time)

    • once you finish the burpees you start the round over, same concept flip the coin and see if you're doing 200 M run together or with a plate

    Thursday, July 30, 2015

    7/31/15


    • warmup: 500 M row

    • A. Band Sprints 50m x3 per athlete

    • B. 

    • 50 double unders / lat hops / 200 singles
    • 20 Ring Dips / 40 box dips
    • 30 Toes To Bar / 30 v-ups
    • 40 Kb american swings (53/35)
    • 100 Double Unders
    • 40 Kb american swings (53/35)
    • 30 Toes to Bar
    • 20 Ring Dips
    • 50 double unders

    Wednesday, July 29, 2015

    7/30/15


    • Warmup with Empty Bar

    • 3 rounds

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

    • Weighted Pushups 3-3-3-3-3

    • *note: if the athlete is not yet doing full plank (not on knees) pushups. Have the athlete practice full pushup instead of weighted.

    • AMRAP 12

    • 5 hang squat snatches (115/75)
    • 7 assault bike calories
    • 9 box jumps (30"/24")


    Tuesday, July 28, 2015

    7/29/15 - TEAM WOD

    Skill practice - rope climb after line drills warmup

    2-3 partners.

    4 rounds.

    8 DL (315/225) (one partner at a time)
    200 m run together

    Rest 2 min

    4 rounds
    4 rope climbs / seated to standing or 12 strict pullups (one at a time)
    24 hspu (one at a time)

    Record Total time
    25 min cap

    Monday, July 27, 2015

    7/28/15 - "Triangle Couplet" (games event)


    • warmup: power snatch tech work

    • A. Power Snatch 8 min EMOM then...
    • Power Snatch Every TWO Min for 8 min to heavy single

    • B. 15-10-6

    • Thrusters (165/115)
    • Bar Muscle Ups / or C2B pullups *Rx is bar MU only

    • 13 min cap

    • *go heavy

    Sunday, July 26, 2015

    7/27/15 - "Annie"


    • WARMUP: 3 rounds not for time

    • 2 wall walks
    • 6 hollow rocks (rock back and forth = 1 rep)
    • 20 double unders (or double under practice)

    • A. Push Press 3-3-3-3-3

    • B. Annie

    • 50-40-30-20-10

    • Double Unders
    • Ab Mat situps

    Friday, July 24, 2015

    7/25/15


    • Teams of 2 or 3

    • 70 Box Jumps (24"/20")
    • 70 Pullups / ring rows
    • 70 Clapping Pushups
    • 800 M run together

    • * one partner working at a time except for the run

    Thursday, July 23, 2015

    7/24/15


    • 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

    • A. Turkish Getup, find your 1RM per arm. 12 min cap

    • B. 4 rounds

    • 20 alternating Plate Overhead Lunges (45/35)
    • 15 Floor Press (95/65)
    • 10 Sumo DLHP (95//65)

    Wednesday, July 22, 2015

    7/23/15


    • A. Romanian Deadlift 5-5-5-5-5

    • B.

    • 5 rope climbs / modified seat to stand rope climb or 15 strict pullups

    • 40 toes to bar / 60 v-ups

    • 1000 meter row


    Tuesday, July 21, 2015

    7/22/15


    • warmup: power clean technique with empty bar

    • A. Power Clean 12 min to find 1RM

    • B. 

    • AMRAP 15

    • 5 Squat Snatch (135/95)
    • 7 bar hop burpees
    • 10 ab mat situps
    • 30 double unders / 60 singles


    Monday, July 20, 2015

    7/21/15


    • with a running clock, 1 mile run

    • rest exactly 5 minutes and begin

    • 4 rounds 

    • 15 Wall Balls (20/14)
    • 10 Box Jumps (30"/24")
    • 5 Muscle Ups / 10 C2b Pullups

    • record total mile time, and total WOD time including mile and 5 minute rest

    • Core/skill:
    • 3 rounds
    • 20 hollow rocks
    • 20 double unders (or practice dubs)

    Sunday, July 19, 2015

    7/20/15 - Diane


    • WARMUP

    • 2  rounds not for time

    • 10 DL
    • 10 pocket hang power cleans
    • 10 front squats
    • 10 good mornings

    • *performed with an empty bar*

    • A. Front Squat 5-3-3-1-1

    • B. Diane 21-15-9

    • Deadlifts (225/155)
    • HSPU 

    • * 12 min cap

    • Cool Down: 10 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height


    Friday, July 17, 2015

    7/18/15


    • 7 rounds

    • 12 American KB Swings (70/53)
    • 6 Ring Dips / or 12 box dips
    • 200 M run (jump over wall once or perform 3 burpees)

    Thursday, July 16, 2015

    7/17/15


    • A. Farmer Walk x3 50m max weight

    • B. 3 rounds

    • 500m Row
    • 10 Getup situps (45/25)
    • 10 Plate Burpees


    Wednesday, July 15, 2015

    7/16/15


    • Warmup: 3 rounds not for time

    • 2 wall walks
    • 6 hollow rocks (rock back and forth = 1 rep)
    • 20 double unders (or double under practice)

    • A. Push or Split Jerk (5-3-3-1-1)

    • B. 2-4-6-8-10-12-14 (total per movement)

    • alternating Pistols
    • alternating DB Snatches (70/55)

    • 2 pistols (1/1) 2 snatches (1/1), 4 pistols (2/2) 4 snatches (2/2)...

    • C. accumulate 2 minute Hanging L-Sit, perform 1 rope climb or seated modification everytime you break.

    Tuesday, July 14, 2015

    7/15/15


    • Warmup with Empty Bar

    • 3 rounds

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

    • A. Pendlay Row 3-3-3-3-3

    • B. AMRAP 10 min

    • 5 OHS (135/95)
    • 10 toes to bar
    • 30 double unders

    Monday, July 13, 2015

    7/14/15


    • warmup: 3 position clean drill warmup plus jerk technique work

    • A. Clean and Jerk (may be squat or power clean / push or split jerk) 1-1-1-1... 12 min running clock to find 1RM

    • B. Chipper

    • 400 M run
    • 25 Hang Power Cleans (155/105)
    • 400 M run
    • 50 Pullups
    • 400 M run

    • *15 min cap*

    • C. 50 hollow rocks 

    7/13/15


    • A. Deadlift 5-5-5-5-5

    • B. Coe

    • 10 Rounds:

    • 10 Thruster (95/65)
    • 10 Ring Pushup / scale HR pushups


    Friday, July 10, 2015

    7/11/15


    • 20 min AMRAP

    • 10 Burpees
    • 10 alternating front rack lunges (115/75) / BC use KB
    • 400 M run

    Thursday, July 9, 2015

    7/10/15


    • A. Single Arm DB/KB row 3x8

    • B.

    • 18 minutes (6 sets)

    • min 1: 12 Ring Dips / 2x box dips
    • min 2: 12 Box Jumps (30"/24")
    • min 3: 12 Push Press (135/95) / Use single or double KB for BC

    Wednesday, July 8, 2015

    7/9/15


    • warmup: sqt snatch technique with coaches

    • A. Squat Snatch EMOM. First 8 minutes perform 1 Sqt Snatch EMOM. 

    • from minute 9-16 every OTHER minute perform a heavy SQT Snatch

    • B. 3 rounds

    • 15 Deadlifts (225/155)
    • 15 C2B pullups
    • 15 cal assault bike

    Tuesday, July 7, 2015

    7/8/15


    • WARMUP

    • 3 slow rounds

    • 10 PVC OHS
    • 10 HR pushups
    • 100 M run

    • A. Floor Press 3-3-3-3-3

    • B. 4 rounds

    • 20 KB American Swings
    • 12 Toes to Bar
    • 8 Burpees

    Monday, July 6, 2015

    7/7/15


    • WARMUP

    • 2  rounds not for time

    • 10 DL
    • 10 pocket hang power cleans
    • 10 front squats
    • 10 good mornings

    • *performed with an empty bar*

    • A. 1 min on, 1 min off x5

    • 100m run 
    • AMRAP power snatches (165/105)

    • B. Then immediately after 1 minute rest

    • 1 min on, 1 min off x5

    • 100m run 
    • AMRAP power cleans (225/135)

    • cooldown: stretch

    7/6/15 - "Karen"


    • Warmup: hip mobility after line drills

    • A. Back Squat 5-3-3-1-1

    • B. 150 wall ball shots (20/14)

    • *RX must be 10ft target every rep at RX weight

    • * 13 minute cap*

    • Core/skill

    • Accumulate
    • 2 minute L-SIT hold

    • 20 double unders every time you break. 


    Thursday, July 2, 2015

    7/3/15

    A. 250 M row relay (x3 each person, switch teams to make it even)

    B.

    15 Thruster (95/65) / KB for BC
    20 Burpees
    800 M run
    20 Burpees
    15 Thrusters

    Tuesday, June 30, 2015

    7/1/15


    • WARMUP

      3 rounds

      10 OHS (empty bar or 95/65)
      7 strict pullups
      7 strict toes to bar

    • A. Shoulder Press 5x5

    • B. 

    • 500 M row
    • 10 OHS (135/95)
    • 20 Pullups
    • 40 Box Jump overs (24"/20")
    • 20 Pullups
    • 10 OHS (135/95)
    • 500 M row

    Monday, June 29, 2015

    6/30/15


    • warmup: power snatch technique. work all 3 positions

    • A. 16 minute total - 1 Power Snatch EMOM 8 minutes. 

    • Every other minute for second 8 minutes, 1 PS

    • B. AMRAP 17

    • 2 Rope Climb / Seating to standing rope climb
    • 10 Wall Balls (20/14)
    • 20 Double Unders

    Sunday, June 28, 2015

    6/29/15 - "DT" (benchmark)


    • 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

    • A. 400 M run relay x3

    • B.     "DT" (benchmark)

    • 5 Rounds for time: 

    • 12 Deadlift (155/105)
    • 9 Hang Power Clean (155/105)
    • 6 Push Jerk (155/105)

    Friday, June 26, 2015

    6/27/15


    • 10 rounds

    • 7 thrusters (115/75) / 15 double KB for BC
    • 7 Toes to Bar / 10 v-ups
    • 200 M run

    Thursday, June 25, 2015

    6/26/15


    • warmup: 200 M run x3 with 1 minute rest in between

    • A. Band Sprints 50 M x 4 per athlete

    • B. rotating 1 minute stations, 1 minute rest between stations x3 rounds

    • Wall Balls (20/14)
    • Box Jumps (30"/24")
    • Burpees
    • KB American swings (70/53)

    Wednesday, June 24, 2015

    6/25/15


    • warmup: squat clean technique. work all 3 positions 

    • A. 1 squat clean EMOM 8 minutes. 

    • Every other minute for second 8 minutes, 1 squat clean
    •  
    • B. 3 rounds

    • 10 Deadlift (275/175)
    • 15 HSPU
    • 20 pullups
    • 400 M run

    Tuesday, June 23, 2015

    6/24/15


    • A. Weighted Pushups 3x10

    • B. 21-15-9

    • KB American Swings (70/53)
    • Toes To Bar
    • * 40 double unders after each set

    Monday, June 22, 2015

    6/23/15


    • WARMUP: 3 rounds not for time

    • 2 wall walks
    • 6 hollow rocks (rock back and forth = 1 rep)
    • 20 double unders (or double under practice)

    • A. Push Press 5-5-5-5-5

    • B. AMRAP 1 minute, rest 1 minute x6 (12 minutes)

    • 8 Back Rack Weighted Step ups (24"/20")(95/65)
    • AMRAP Hang Power Snatch (95/65)

    • ** go with a weight that you can keep moving for the full minute!

    • ** total score is hang power snatch reps


    Sunday, June 21, 2015

    6/22/15 - Air Force WOD (benchmark)


    • warmup: hang sqt snatch tech work led by coaches

    • A. Hang Squat Snatch EMOM
    • First 8 minutes will be 1 HS Snatch EMOM

    • Minutes 9-16 will be every other minute with 1 HS Snatch

    • B. Air Force WOD

    • 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, June 19, 2015

    Thursday, June 18, 2015

    6/19/15


    • A. Front Squat 3-3-3-3-3

    • B. 5 rounds (for BC also)

    • 200 M run
    • 16 Alt. DB Snatches (55/35)

    Wednesday, June 17, 2015

    6/18/15


    • warmup: 2 rounds

    • 12 med ball clean

    • 1 wall walk + 3 handstand shrug (https://www.youtube.com/watch?v=1-efrso7nbI&feature=youtu.be)

    • A. Farmer Walk 3 attempts max weight for 50M (10 min cap)

    • B. Push Jerk 3-3-3-3-3 (10 min cap)

    • C. 11 min cap

    • 10 Thrusters (135/95)
    • 15 Hang Power Cleans
    • 25 Toes To Bar
    • 75 Double Unders / lat hops / or 150 singles
    • 25 toes to bar
    • 15 Hang Power Cleans
    • 10 Thrusters

    Tuesday, June 16, 2015

    6/17/15


    • Warmup - 200 dubs or double under practice

    • A. 1600M run

    • B. 10-9-8-7-6-5-4-3-2-1

    • C2B pullups
    • Box Jumps (30"/24")

    Monday, June 15, 2015

    6/16/15


    • Warmup with Empty Bar

    • 3 rounds

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

    • A. Pendlay Row 3-3-3-3-3

    • B. 5 rounds

    • 5 Power Snatches (95/65)
    • 5 OHS (95/65)
    • 10 bar facing burpees


    Friday, June 12, 2015

    6/13/15 - BEACH WOD!!

    *** REMEMBER all 3 locations are closed this Saturday!!

    We will be having a beach workout instead at 9:45am by the Yankee Clipper hotel in Ft Lauderdale beach!

    Address:

    1140 Seabreeze Blvd, Fort Lauderdale, FL 33316

    Thursday, June 11, 2015

    6/12/15


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

    • B. 2 rounds

    • 100 Double Unders / 2x singles
    • 25 burpees
    • 15 push press (115/75)

    Wednesday, June 10, 2015

    6/11/15


    • warmup: 3 position barbell warmup led by coach

    • A. E2-MOM for 12 min Power Clean 3x (6 sets of TnG) cannot let go of bar. Total of 18 power cleans

    • B. AMRAP 12 min

    • 5 Wall Balls (20/14)
    • 7 Box Jumps (30"/24")
    • 9 HR Pushups

    • C. cool down stretch

    Tuesday, June 9, 2015

    6/10/15


    • A. Thruster (off the rack) 3-3-3-3-3

    • B. 3 rounds (7 min cap)

    • 5 Deadlifts (315/205)
    • 5 muscle ups / 8 pullups and 4 ring dips OR 8 box dips

    • C. with clock running at 10:00 start
    • 50 getup situps (45/25)


    Monday, June 8, 2015

    6/9/15


    • 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. Floor Press 5-5-5-5-5

    • B. 
    • 200 M run
    • 30 KB American Swings (70/53)
    • 200 M run
    • 30 alt. pistols / modified on box or using rig
    • 200 M run
    • 30 Toes to bar
    • 200 M run
    • 5 rope climbs / or seated to standing modified / or 15 strict pullups
    • 200 M run

    Sunday, June 7, 2015

    6/8/15


    • A. warmup: 2 rounds

    • 12 med ball clean

    • 7 handstand shrug (https://www.youtube.com/watch?v=1-efrso7nbI&feature=youtu.be)

    • B.       "JJ"

    • 1 Squat Clean (185 lbs)
    • 10 HSPU
    • 2 Squat Cleans (185 lbs)
    • 9 HSPU
    • 3 Squat Cleans (185 lbs)
    • 8 HSPU
    • 4 Squat Cleans (185 lbs)
    • 7 HSPU
    • 5 Squat Cleans (185 lbs)
    • 6 HSPU
    • 6 Squat Cleans (185 lbs)
    • 5 HSPU
    • 7 Squat Cleans (185 lbs)
    • 4 HSPU
    • 8 Squat Cleans (185 lbs)
    • 3 HSPU
    • 9 Squat Cleans (185 lbs)
    • 2 HSPU
    • 10 Squat Cleans (185 lbs)
    • 1 HSPU
    • (30 min cap)

    Friday, June 5, 2015

    6/6/15


    • teams of 2 or 3

    • 5 rounds

    • 30 Wall Balls (20/14) (one partner at a time)

    • 30 Team Med Ball Situps

    • 400M run (together) with med ball. Switch carrier whenever.

    Thursday, June 4, 2015

    6/5/15


    • A. Row Relay 500m x3 per athlete. Switch teams to make it a closer race if necessary

    • B. AMRAP 14 MIN

    • 10 Single Arm DB OH lunges (35/18) (5 per arm)
    • 10 Pullups / Ring Rows
    • 10 Box Jumps (24"/20")

    Wednesday, June 3, 2015

    6/4/15


    • A. Clean Shrug Pull 5-3-3-1-1

    • B. 

    • 10-9-8-7-6-5-4-3-2-1
    • Toes to bar
    • 1-2-3-4-5-6-7-8-9-10
    • Power Snatch (115/75)

    • cool down: 50 getup situps for time (45/25)

    Tuesday, June 2, 2015

    6/3/15 - "Donnaree WOD"

    A. Back Squat 3-3-3-3-3

    we will be running "Donnaree", a wod named after our friend Derek Bishop's mom. As most of you already know, she lost her battle to lung cancer this week on Memorial Day 5-25-15.

    She was the Director of her youth group so we would love to send a monetary donation to her church in her name as well as help the family cover some of the costly hospital and funeral expenses. We have a GoFundMe account set up that people have so generously donated to already and we would love to keep that going. If it's easier for you, feel free to donate cash to the gym. Anything at all is greatly appreciated and means a tremendous amount to her family. Share the word! Link below:

    http://www.gofundme.com/v7q4mnns?utm_source=internal&utm_medium=email&utm_content=campaign_link&utm_campaign=darlt_n

    The wod is -

    B. "Donnaree"

    Buy in: 40 burpees

    then 3 rounds
    5 Ring MU / or 10 pullups and dips
    25 double unders / 75 singles
    15 squat cleans (95/65)
    100 M run

    ** NO CAP, finish strong!

    Monday, June 1, 2015

    6/2/15


    • WARMUP: 3 rounds not for time

    • 2 wall walks
    • 6 hollow rocks (rock back and forth = 1 rep)
    • 20 double unders (or double under practice)

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

    • teams of 2 or 3. Switch movements once one partner finishes all reps and continue cycling through it

    • AMRAP 5 min
    • 50 M Sled Push (180/100 added to sled weight). Increments of 25m, then come back.
    • max calorie row

    • **Rowers and sleds outside on 95 side for Hallandale
    • **Score is total calories rowed

    • rest 2 min

    • AMRAP 5 min
    • 10 Calorie Assault Bike
    • Box Jumps (24"/20")

    • score is total team box jumps
    • rest 2 min

    • AMRAP 5 min
    • 12 KB American Swings (70/53)
    • Ab Mat situps

    • Score is total situps

    Sunday, May 31, 2015

    6/1/15


    • A. 8 min EMOM Hang Power Clean working up to 60%

    • 8 min E2-MOM hang PC working up to new 1RM

    • B. Fran 21-15-9

    • Thrusters (95/65)
    • Pullups

    • * strict 10 minute cap
    • ** at 10 minutes start...

    • C. 5 sets of 1 min plank with 1 minute rest

    Friday, May 29, 2015

    5/30/15


    • warmup: 3 rounds 

    • 5 pushups
    • 10 situps
    • 20 lateral hops

    • 5 rounds

    • 12 Box Jumps (24"/20")
    • 12 Russian KB Swings (70/53)
    • 200 M run with wall hurdle (or replace with 4 burpees)

    5/29/15


    • A. Turkish Getup 1RM per arm

    • B. EMOM for 10

    • 6 Front Squats (135/95)
    • 6 Bar facing burpees (Hop with both feet leaving the floor at the same time)

    • **key is to finish all minutes with full reps or scale down reps as needed.

    • C. L-Sit hold. Accumulate 3 total minutes with a running clock

    Wednesday, May 27, 2015

    5/28/15


    • WARMUP: empty bar clean and jerk technique work led by coaches

    • A. Clean and Jerk (may be squat or power clean and push or split jerk) EMOM - 1 rep for first 8 minutes. Second 8 minutes will be every OTHER minute


    • Teams of 2 or 3

    • Team Chipper

    • 1000 M row
    • Plank Hold (one partner must do plank hold while other rows, switch whenever)

    • 80 Push Jerk/Press (115/75)
    • *one partner hangs from the bar, switch as needed

    • 60 ring dips / 120 box dips
    • *one partner does wall walk or HSPU hold

    • 60 back rack Weighted Box Step ups (115/75) (24"/20")
    • wall sit hold, switch as needed

    Tuesday, May 26, 2015

    5/27/15


    • WARMUP: empty bar squat snatch technique work led by coaches

    • A. Squat Snatch EMOM - 1 rep for first 8 minutes. Second 8 minutes will be every OTHER minute

    • B. 21-15-9

    • Deadlift (225/155)
    • HSPU

    • *400 M run after every set

    • * 17 min cap

    Monday, May 25, 2015

    5/26/15


    • WARMUP: 3 rounds not for time

    • 2 wall walks
    • 6 hollow rocks (rock back and forth = 1 rep)
    • 20 double unders (or double under practice)

    • A. Push Press 5-3-3-1-1

    • B. 7 min AMRAP ladder

    • 1,2,3,4...

    • Power Clean (185/115)
    • Bar Muscle Up / 2x CHEST TO BAR pullups

    • C. 

    • 25 M sled sprints x6. Rest as needed. Athletes go as heavy as possible

    Friday, May 22, 2015

    5/23/15 - "Memorial Day MURPH"


    • 1 mile run then...

    • 100 pullups
    • 200 pushups
    • 300 air squats

    • finish with 1 mile run

    5/22/15


    • A. Band Sprints 

    • B. 14 min AMRAP 

    • 20 OH Plate Lunges (45/35) 
    • 10 Plate Get up Situps 
    • 5 HSPU

    Wednesday, May 20, 2015

    5/21/15


    • Warmup with Empty Bar

    • 3 rounds

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

    • A. Romanian DL 3-3-3-3-3

    • B. EMOM 12

    • Minute 1: 4 Hang Squat Snatch (95/65)
    • 7 Toes to Bar / knees to elbows / or 12 v-ups

    • ** scaled down reps if necessary

    • Minute 2: 40 Double Unders / lateral hops / or 80 singles

    • **use even minutes to work on double unders if you are still learning them


    Tuesday, May 19, 2015

    5/20/15


    • A. Front Squat 5-3-3-1-1

    • B. 40-30-20-10

    • KB American Swings (55/35)
    • Box Jumps (24"/20")

    • ** 11 min cap

    • C. accumulate 3 minutes of hollow rock hold. 10 minute running clock

    Monday, May 18, 2015

    5/19/15


    • WARMUP: 3 rounds not for time

    • 2 wall walks
    • 6 hollow rocks (rock back and forth = 1 rep)
    • 20 double unders (or double under practice)

    • A. Push or Split Jerk 5-3-3-1-1 

    • B. 4 rounds

    • 400 M run
    • 15 Burpees
    • 3 rope climbs / 3 rope climbs seated to standing with feet on floor

    Sunday, May 17, 2015

    5/18/15


    • 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.

    • B. ** SHOULDER MOBILITY before Hammer **

    • C. 5 RFT - "Hammer"

    • 5 Power Cleans (135/95)
    • 10 Front Squats (135/95)
    • 5 Jerks (135/95)
    • 20 Pull Ups

    • ** Mandatory Rest of 90 Seconds between rounds **

    • ** 25 min cap **

    Friday, May 15, 2015

    5/16/15 - BEACH WORKOUT

    *** REMEMBER all 3 locations are closed this Saturday!!

    We will be having a beach workout instead at 10am by the Yankee Clipper hotel in Ft Lauderdale beach!

    Address:

    1140 Seabreeze Blvd, Fort Lauderdale, FL 33316

    Thursday, May 14, 2015

    5/15/15


    • A. Farmer Walk 50m max weight - 3 attempts

    • B. AMRAP 15

    • 15 Situps
    • 10 Power Cleans (115/75)
    • 5 Push Press (115/75)

    Wednesday, May 13, 2015

    5/14/15


    • A. Deadlift 3-3-3-3-3

    • B. 4 rounds

    • 5 Muscle Ups / 5 pullups and 5 ring dips
    • 10 Front Rack Lunges (5 per leg) (135/95)
    • 400 M run

    Tuesday, May 12, 2015

    5/13/15


    • WARMUP

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

    • A. 250M row relay 3x per athlete

    • B. AMRAP 12 min

    • 14 Wall Balls (20/14)
    • 10 Toes to Bar / 14 v-ups

    • C. cool down: 1 min plank, 1 min off x3

    Monday, May 11, 2015

    5/12/15


    • warmup: Squat clean technique work 

    • A. Every 2 minutes for 14 minutes - 3 touch and go squat cleans. Start at 40% or less work your way up

    • B. 10 min HSPU practice or max unbroken HSPU

    • C. 1 mile for time

    Sunday, May 10, 2015

    5/11/15 - "Isabel"


    • A. Single Arm DB/KB row 3x8/arm

    • B. lacrosse or foam roll glutes and legs. Work on shoulder mobility led by coach

    • C. Isabel

    • 30 reps Squat or Power Snatch (135/95)


    Friday, May 8, 2015

    5/9/15

    • teams of 2 or 3

    • with a 23 minute running clock perform

    • 6 rounds

    • 20 Planking Burpees (one planks while other performs burpee over planking partner)
    • 16 Partner Situps (both go down and up together)

    • then with remaining time one partner performs 400 M med ball run, then tag other partner to do 400 M med ball run alone. Teams of 3 will have 2 partners running then tagging 1 while the first 2 rest. 

    • Goal is to get as many meters with med ball run as possible within the 23 minutes
    • an switch med ball carrier at any point, teammates run together)

    Thursday, May 7, 2015

    5/8/15


    • A. Weighted Pushups 3-3-3-3-3
    • Skill review - box jump and thruster efficiency

    • B. AMRAP 7

    • 3 Thrusters (165/105)
    • 5 Box Jumps (30"/24")

    • rest 3 minutes

    • C. AMRAP 7 minutes

    • 3 Thrusters (115/75)
    • 5 toes to bar


    Wednesday, May 6, 2015

    5/7/15


    • A. Floor Press 5-3-3-1-1

    • B. AMRAP 14 min

    • 250 M row
    • 7 HSPU
    • 14 pullups

    Tuesday, May 5, 2015

    5/6/15


    • A. Back Squat 5-5-5-5-5

    • B. Perform 100 hang power cleans (135/95)

    • * every time you drop the bar do 30 double unders or lateral hops

    • ** can NOT rest on the back rack or from a bending (leaning over) hang position

    • *** 13 min cap, scale accordingly

    Monday, May 4, 2015

    5/5/15


    • warmup: 500 M row, then Power Clean technique work with coaches

    • A. Power Clean 16 min clock. 8 Min EMOM, one PC working up then 

    • second set of 8 min will be Every 2 Minutes up to 1RM for the day


    • B. teams of 2 or 3

    • 4 Rope Climb / 12 Strict Pullups
    • 20 DB Alternating Snatch (70/55)
    • 40 Assault Bike Cals
    • 70 burpees
    • 40 Assault Bike Cals
    • 20 DB Alternating Snatch (70/55)
    • 4 Rope Climb / 12 Strict Pullups

    • * one partner resting at a time per team*

    • *teams of 3 will have reps readjusted accordingly

    Sunday, May 3, 2015

    5/4/15 - "Nancy"


    • warmup:

    • 2 rounds

    • 10 Thoracic High Fives (per side)
    • http://youtu.be/2y_A4xfbGUU?t=3m28s

    • 10 back strokes
    • http://youtu.be/xbOxmQRi7fM?t=8m19s

    • 10 PVC OHS

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

    • Coaches skill review: OHS

    • B. Nancy (20 min cap)

    • 5 rounds
    • 400 M run
    • 15 OHS (95/65)

    Friday, May 1, 2015

    5/2/15


    • Teams of 2 or 3 

    • 10 rounds

    • 10 Partner Clapping Pushups
    • 20 Pullups or ring rows (one person at a time)
    • 100 M run (together)

    Thursday, April 30, 2015

    5/1/15


    • warmup: 200 M run

    • A. 400 M relay 2x per athlete

    • B. AMRAP 15 min

    • 10 KB American Swings (70/53)
    • 12 KB Sumo DLHP
    • 14 (7 per leg) KB Front Rack Lunges
    • 28 Double Unders / Lateral Hops

    Wednesday, April 29, 2015

    4/30/15


    • warmup: 2 rounds with empty bar

    • 10 DL
    • 10 pocket hang power cleans
    • 10 front squats
    • 10 good mornings

    • *performed with an empty bar*

    • A. EMOM 12 - Perform one Clean and Jerk working up to 1RM

    • B. 5 minute Double Under skill work with coaches or max effort unbroken double unders (record number on wodify)

    • C. 3 rounds

    • 7 Double DB/KB thrusters (55/35)
    • 14 Toes to bar
    • 400 M run


    Tuesday, April 28, 2015

    4/29/15


    • warmup: line drills

    • A. Pendlay Row 3-3-3-3-3

    • B. 10 sets (20 minutes). 30 seconds max effort, 30 seconds rest

    • minute 1: burpee-Pullups
    • minute 2: burpee-box jumps (24"/20")

    Monday, April 27, 2015

    4/28/15


    • warmup: 400 M row then coaches technique work on HIGH HANG SNATCH

    • A. EMOM Hang Squat Snatch

    • B. 

    • 5 OHS (165/105)
    • 10 pistols / 20 goblet squats (53/35)
    • 15 Push Jerk (165/105)
    • 30 Deadlifts (165/105)
    • 800 M run
    • 30 Deadlifts (165/105)
    • 15 Push Jerk (165/105)
    • 10 pistols / 20 goblet squats (53/35)
    • 5 OHS (165/105)

    Sunday, April 26, 2015

    4/27/15 - "Elizabeth" (benchmark)

    • warmup: 2 rounds

    • 10 mountain climbers
    • 10 air squats
    • 5 sotts press with pvc or empty barbell
    • 100 M run

    • A. Thruster 5-3-3-1-1

    • Skill review: touch and go squat clean and ring dip support

    • B. Elizabeth 21-15-9 (10 min cap)

    • Squat Clean (135/95)
    • Ring Dips / 2x box dips

    Friday, April 24, 2015

    4/25/15


    • AMRAP 22 min

    • 15 Situps
    • 10 pushups
    • 10 Box Jumps (24"/20")
    • 400 M run with 2 wall hurdles

    • *perform 6 burpees to skip the wall*

    Thursday, April 23, 2015

    4/24/15


    • A. 500 M row relay x2 each athlete

    • B. AMRAP 18

    • 5 Ring Dips / 10 box dips
    • 10 Alt. DB snatches (55/35)
    • 15 Wall Balls (20/14)

    Wednesday, April 22, 2015

    4/23/15


    • warmup: with Empty Bar

    • 3 rounds

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

    • A. Power Snatch 1RM

    • B. 5 rounds

    • 15 Pullups
    • 10 Deadlifts (225/155)
    • 200 M run

    Tuesday, April 21, 2015

    4/22/15 - "WE" Wednesday


    • warmup:

    • The Pizza Game:

    • 6 MINUTE running clock. Every person in class gets an Abmat (their “pizza). The “pizza” has to be held OVERHEAD similar to a tray and can not be gripped in any way. If the ab mat is gripped then it'll be counted as a knocked down pizza = 2 burpees.

    •  Once the game begins, everyone runs around and tries to knock over everyone else’s pizza. A dropped pizza means you have to do 2 burpess or whatever else the coach decides will effectively warm the athletes for the day. There is no pizza guarding, you cannot push others arms off and you CAN NOT grab it with 2 hands or cradle the AB MAT

    • A. Clean Shrug Pull 3-3-3-3-3

    • B. Teams of 2 or 3

    • 10 Double KB/DB Man Maker (55/35)
    • 20 Assault Bike (Calories)
    • 30 Box Jumps (30"/24")
    • 150 Double Unders
    • 30 Box Jumps 
    • 20 Assault Bike (Calories)
    • 10 Man Maker (55/35)

    • **total rep count per team
    • ** one teammate workout at a time
    • **teams of 3 may have 2 teammates working at a time and rep count will be 15, 30, 45, 225 and back down