Monday, March 31, 2014

4/1/14 - It's not goodbye, it's a "see you later, Diego"

Big Diego, thank you for being such an awesome  part of The Training Pit! You'll do great in this new adventure of your life! We'll see and WOD with you soon!


  • SWOD: Squat Clinic then 1RM turkish getup each arm (10 min cap)

  • AMRAP 7
  • 3 Squat Cleans (205/125)
  • 6 HSPU

  • rest 5 min

  • AMRAP 7
  • 7 Deadlift (205/125)
  • 14 Situps

Sunday, March 30, 2014

3/31/14 - "EVA" (benchmark)


  • 5 rounds

  • 800 M run
  • 30 American KB swings (70/53)
  • 30 Pull-ups

  • if you can't handle the reps it's ok to SCALE down and do lighter weight and/or less reps. Just make sure you announce it on the board instead of letting everyone assume you did the FULL WOD

Friday, March 28, 2014

3/29/14


  • buy in: 800 M run

  • 3 rounds

  • 20 KB Weighted Box Step ups (55/35)
  • 20 Box Jumps (30"/24")

  • buy out: 800 M run

Thursday, March 27, 2014

3/28/14 - "14.5 Open WOD"


  • SWOD: Max Weight farmer walk for 50 M. 3 attempts each athlete

  • 21-18-15-12-9-6-3

  • Thrusters (95/65)
  • Burpees

Wednesday, March 26, 2014

3/27/15


  • SWOD: Snatch 1RM (15 min cap)

  • 15 min AMRAP
  • 1 Rope Climb / 3 Strict Pullups
  • 5 Shoulder to OH (185/115)
  • 10 Toes to Bar / 15 V-Ups
  • 15 KB Russian Swings (70/53) 

Tuesday, March 25, 2014

3/26/14 - "WE" Wednesday


  • SWOD: then...

  • teams of 2 or 3

  • 6 rounds

  • 20 Power Cleans (135/95)
  • 40 Box Jumps (24"/20")
  • 200 M run

Monday, March 24, 2014

3/25/14


  • SWOD: then...

  • 7 Min AMRAP 

  • 3 Deadlifts (275/205) 
  • 30 Double Unders / bar hops 

  • ** 3 min rest** 

  • 7 Min AMRAP 

  • 5 Hang Snatches (135/95) 
  • 30 Double Unders / bar hops 

  • **rest 3 min** 

  • 7 Min AMRAP 

  • 5 Front Squats (135/95) 
  • 30 Double Unders / bar hops

Saturday, March 22, 2014

3/22/14 - "3 person tag team rotation"


  • AMRAP 25

  • 3 person tag team. When partner 3 returns for the run, all teammates will rotate movements. Make sure to keep total rep count!

  • KB American Swings (70/53)
  • HR pushups
  • 200 M run

Thursday, March 20, 2014

3/21/14 - "14.4 Open WOD"


  • SWOD: Front Squat 5-3-3-1

  • 14 Min AMRAP

  • 60 Cal row / 800 M run
  • 50 Toes To Bar
  • 40 Wall Balls
  • 30 Power Cleans
  • 20 Muscle Ups / 40 strict pullups

Wednesday, March 19, 2014

Monday, March 17, 2014

3/18/14 "Zak and Diego WOD"


  • SWOD: 15 min to establish 1 RM Snatch Complex (Hang, Squat Snatch + OHS)

  • 15 Min AMRAP

  • 5 Front Squats (165/105)
  • 10 Burpees
  • 20 Double Unders

** as you all know 2 of our main coaches in Boca have dedicated the next 4 (and beyond) years of their lives to serve this incredible country and will be leaving to the Navy (Zak on 3/18 and Diego on 4/01). We just wanted to thank the both of you for always striving to make everyone at the Pit better and more importantly for serving the country! May God bless you guys on this upcoming journey of your lives! We love you guys

 - sincerely

THE TRAINING PIT!



Sunday, March 16, 2014

3/17/14 - "Fight Gone Bad" (benchmark)


  • SWOD: Thruster 3-3-3-3-3

  • Three rounds of:

  • Wallballs (20/14)
  • Sumo DLHP (75/45)
  • Box Jumps (20" for everyone)
  • 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.

Friday, March 14, 2014

3/15/14


  • 20 Ab Mat Situps
  • 20 Floor Presses (95/65)
  • 200 M run
  • 40 Situps
  • 40 Floor Presses
  • 400 M run
  • 80 Situps
  • 80 Floor Presses
  • 800 M run

Thursday, March 13, 2014

3/14/14


  • SWOD: L-Sit max hold. 3 attempts each athelete. take 2-3 min rest between attempts

  • Climbing Ladder AMRAP 12 Min

  • 4, 8, 12, 16, 20, ...

  • Thrusters (95/65)
  • Toes to bar

Wednesday, March 12, 2014

3/13/14


  • SWOD: E2MOM for 10 Minutes, 5 SQUAT cleans at 70-75%

  • 3 rounds

  • 400 M run
  • 3 rope climbs  / 9 strict pull-ups
  • 10 Power Snatches (115/75)

Tuesday, March 11, 2014

Monday, March 10, 2014

3/11/14


  • SWOD: 5 Floor Presses EMOM for 8 min (build up to AHAP)

  • 30-20-10

  • Hang Power Cleans (135/95)
  • HSPU (rx MUST be head to floor or plates under each hand and head to ab mat)

Friday, March 7, 2014

Thursday, March 6, 2014

3/7/14


  • SWOD then...

  • 21-15-9

  • Power Cleans (155/105)
  • Shoulder to OH (same)

  • **EMOM stop and perform 3 burpees**

Wednesday, March 5, 2014

3/6/14


  • SWOD: EMOM 10 minutes - 2 hang power cleans at 80-85% of 1RM of hang power clean

  • AMRAP 12

  • 3 Squat Snatches (135/95)
  • 3 Muscle Ups / 9 C2B pullups
  • 200 M run

Tuesday, March 4, 2014

3/5/14 - "WE" Wednesday


  • SWOD: Shoulder Press 3-3-3-3-3

  • Teams WOD of 2 or 3 people (reps for 3 modified proportionately)

  • 60 Deadlift (185/125)
  • 90 Toes To Bar
  • 120 Double Unders
  • 800 M buddy carry (switch at any point)

Monday, March 3, 2014

Sunday, March 2, 2014

3/3/14 - "Hammer" (benchmark) or 14.1 make up


  • "Hammer"

  • 5 RFT

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

  • Rest 90 Seconds between each round

  • Or for those who are registered and want to make up their scores on 14.1, today is the last day to re-do if you can drastically improve your score.