2/1/14

• 3 rounds 
• 
  
• 20 KB American Swings (70/53)
• 20 Box Jumps (24"/20")
• 800 Run

1/31/14

• SWOD: Squat Clean 1RM in 15 minutes
• 
  
• 5 rounds
• 
  
• 10 Single Arm alternating KB/DB Snatch (70/55)
• 15 Single KB/DB thruster (70/55)
• 10 Toes to Bar

Stay Strong Maria - 1/30/14

As some of you might already know, a very sweet and strong person in our community will be having surgery today (January 30th) to remove a brain tumor. We will have you in our thoughts and prayers ,and we'll be doing today's WOD in your honor.

God bless you Maria! Stay strong!

• SWOD: 5 min EMOM 6-8 strict pullups then...
• 
  
• 5 min running clock, perform l-sit for a total of 2-3 minutes 
• 
  
• AMRAP 12 
• 
  
• 2 Muscle Up (rings for RX) / 3x C2B pullups
• 7 Hang Power Clean (115/75)
• 7 Push Press (115/75)

1/29/14 - "WE" WEdnesdays

• SWOD: 400 M row relay
• 
  
• 2 or 3 partners
• 
  
• AMRAP 20
• 
  
• 20 Sumo DLHP (70/53)
• 50 M OH Lunges (45/35)
• 100 M run

1/28/14

• SWOD: Thruster 5-3-3-1
• 
  
• EMOM stop and perform 3 burpees then continue through the chipper...
• 
  
• 15 OHS (135/95)
• 25 Toes To Bar
• 35 Wall Balls (20/14)
• 45 Box Jumps (24"/20")

1/27/14 - "Di-ANNIE" (2 benchmarks)

• SWOD: 1RM Turkish Getup on each arm
• 
  
• then... with a running clock perform:
• 
  
• Diane
• 
  
• 21-15-9
• Deadlift (225/155)
• HSPU (RX hands on plate (45/25 and head to ab mat)
• 
  
• *Rest 5 min*
• 
  
• Annie
• 
  
• 50-40-30-20-10
• Double Unders
• Ab Mat situps

CLOSED FOR BROWARD CUP!

We will be CLOSED today (Saturday January 25th) for the Broward Cup

See you all at the Bergeron Rodeo Grounds, come out and support us!

1/24/14

• SWOD: Hang Snatch 3-3-3-3-3
• 
  
• 13 AMRAP Ladder 3,6,9,12,15...going up by 3's
• 
  
• C2B pullups
• Power Cleans (155/105)

1/23/14

• SWOD: Romanian Deadlift 5-5-5-5-5
• 
  
• 30 HSPU / 60 modified
• 60 KB Russian Swings (70/53)
• 150 Double Unders / ab mat lateral hops
• 60 KB Russian Swings
• 30 HSPU / 60 modified

1/22/14 - "WE" WEdnesdays

• SWOD: 400 M run relay x2 (coaches switch teams according to first race results)
• 
  
• 4 rounds
• 
  
• 40 Toes To Bar
• 40 DB / KB alternating snatches
• 80 Russian Twists (45/25)

1/21/14

• SWOD:  Clean High Pull 5-3-3-1
• 
  
• 3 min max reps each movement, 1 min break before next movement
• 
  
• Row (cal)
• Floor Press (135/95)
• Pullups
• Front Squats (135/95)
• Ab mat situps

1/20/14 - Coe (benchmark)

• SWOD: Push Press 3-3-3-3-3
• 
  
• 10 Rounds:
• 
  
• 10 Thruster (95/65)
• 10 Ring Pushup / 15 regular pushups

"OGAR WOD" - Saturday tribute. Please help by donating

https://fundly.com/trainingpit-crossfit-kevin-ogar-s-recovery

Kevin's Story

As coach at CrossFit Unbroken in Englewood, CO and an accomplished elite level athlete himself, Kevin Ogar's focus each and every day is to help make people better. His kind-hearted personality and genuine care for an athlete's well being is what makes Kevin shine and those around him are drawn to his warmth and caring attitude.

As an athlete Kevin is no stranger to pushing himself to his greatest abilities. He is so comfortable in the uncomfortable and his ability to handle pain is far beyond that of a normal human being. A Superman in his own right. Kevin excelled in CrossFit the most, being one of the best in the sport. This is his legacy. CrossFit is a part of him and will stay that way forever. He will continue to affect people positively through CrossFit and through his triumph over this tragic event.

What happened to Kevin Ogar?

On January 12th, 2014 Kevin Ogar’s life changed forever. He suffered a traumatic injury to his spinal cord as a result of a “freak accident” while competing at an event in Orange County, California. At this time, Kevin has no movement below the waist and will be faced with numerous surgeries and a long road ahead for rehabilitation.

1/17/14

• SWOD: 50M band sprints x4 each athlete
• 
  
• 6 rounds
• 
  
• 10 Knees to Elbows
• 10 Sumo DLHP (70/53)
• 20 Russian Twists (45/35)

1/16/14

• SWOD: Front Squat 5-5-5-5-5 (find 5RM)
• 
  
• AMRAP 5
• 
  
• 5 Thruster (135/95)
• 5 Burpees over the bar
• 
  
• rest 3 min
• 
  
• AMRAP 5 
• 
  
• 3 Snatches (135/95)
• 5 burpees
• 
  
• rest 3 min
• 
  
• AMRAP 5
• 
  
• 3 OHS (135/95)
• 5 burpees

1/15/14 - "WE" Wednesdays

• SWOD: Floor Press 3-3-3-3-3
• 
  
• 
  
• 20 Double Unders / Jumping Jacks
• 10 Ring Dips / 2x box dips
• 10 Box Jumps (30"/24")
• 40 DU / Jumping Jacks
• 20 Ring Dips / 2x box dips
• 20 Box Jumps
• 80 DUs / jumping jacks
• 40 Ring Dips / 2x box dips
• 40 Box Jumps
• 160 DUs / jumping jacks
• 60 Ring Dips / 2x box dips
• 60 Box Jumps

1/14/14

• SWOD: Push/Split Jerk 3-3-3-3-3
• 
  
• 4 rounds
• 
  
• 400 M run
• 7 Deadlift (275/165)
• 12 Pullups

1/13/14 - Karen (benchmark)

• SWOD: Hang Clean 5-3-3-1 (15 min cap. MUST Deadlift bar, then perform clean from hang position above the knee)
• 
  
• Karen
• 
  
• 150 Wall Balls (20/14)

1/10/14

• SWOD: 2x Snatches EMOM for 10 Min. (perform as heavy as possible, work up to max weight)
• 
  
• AMRAP 12
• 
  
• 14 KB/DB alternating snatches (70/55)
• 14 Alternating Pistols / 14 alt. OH lunges (45/35)

1/09/14

• SWOD: 50 M farmer walk, max weight (3 attempts)
• 
  
• 4 rounds
• 
  
• 2 Rope Climbs / 6 strict pullups
• 10 OHS (115/75)
• 20 Knees to Elbow / 30 v-ups

1/08/14 - "WE" Wednesdays

• SWOD then...
• 
  
• 7 rounds
• 
  
• Partner #1 does 10 WBS (wall ball) (20/14)
• Parnter #2 AMRAP KB A. Swings (70/53)
• 
  
• **partners keep adding count and total Swings for the team, switch when WBS count is finished**
• 
  
• once each partner has done 7 sets of WBS the WOD is over

1/07/14

• SWOD: Single Arm DB Row 3x10 each arm
• 
  
• 3 Minutes AMRAP per movement with 1 min rest between movements
• 
  
• Ring or Bar (RX is ring) Muscle Ups / C2B pullups
• 
  
• Pushups
• 
  
• Box Jumps
• 
  
• Ab Mat Situps
• 
  
• Sumo DLHP (70/53)

1/06/14 - DT (benchmark)

• SWOD then...
• 
  
• DT 
• 
  
• 5 Rounds
• 
  
• 12 Deadlift (155/115)
• 9 Hang Power Clean
• 6 Push Jerk

1/4/14

• 400 M med ball run
• 40 Wall Balls
• 400 M med ball run
• 30 Wall Balls
• 400 M med ball run
• 20 Wall Balls
• 400 M med ball run

1/3/14

• SWOD: Strict Shoulder Press 5-5-5-5-5
• 
  
• EMOM 10
• 3 Deadlifts (225/155)
• 4 burpees over the bar
• 
  
• rest 5 min
• 
  
• AMRAP 10
• 12 Toes To Bar
• 6 Snatches (135/95)

1/2/14

• SWOD: Back Squat 5-3-3-1
• 
  
• 4 rounds
• 
  
• 400 M run
• 15 Pullups
• 10 Floor Press (185/95)