7/01/14

• A. DB/KB row 5x5
• 
  
• B. 5 rounds
• 
  
• 400 M run
• 10 Pullups / Ring Rows
• 10 Burpee Box Jumps (24"/20")

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)

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

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

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

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

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

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!!

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

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)

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)

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

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)

6/14/14

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

6/13/14

• A. Floor Press 5-5-5-5-5
• 
  
• B. AMRAP 15
• 
  
• 10 db snatches (70/55)
• 15 situps 
• 20 mountain climbers

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

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.

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

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

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

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)

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

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.

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

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