12/01/14 - "JJ" (benchmark)

• A. Back Squat 3-3-3-3-3
• 
  
• B. JJ
• 1-2-3-4-5-6-7-8-9-10
• Squat Cleans (185/125)
• 
  
• 10-9-8-7-6-5-4-3-2-1
• Handstand Push Ups

11/29/14

• Buy in: 800 M run
• 
  
• 3 rounds
• 
  
• 20 Push Press (115/75) (KB for Bootcamp)
• 40 Med Ball Situps (20/14)
• 
  
• Buy out: 800 M run

11/28/14 - Post Turkey cardio WOD

• 3 rounds
• 
  
• 40 Air Squats
• 40 HR Pushups
• 20 Box Jumps (24"/20")
• 20 Sumo DLHP (70/53)

11/26/14

• A. Warmup Hang Squat clean work with empty bar
• 
  
• B. EMOM 8 min - 2 rep H. Sqt clean build up to 75%
• 
  
• then EMOM 8 min - 1 Hang Squat Clean until max of the day
• 
  
• C. 4 rounds
• 
  
• Row 500 M
• 30 Toes To Bar
• 30 Burpees
• 20 Push Jerk (135/95)
• 
  
• **barbell must be off the floor at all times, can hold it on front rack or hang (top of deadlift) position only. CAN NOT put it on the back rack.
• 
  
• Must pass barbell onto teammate without the bar touching the floor. 
• 
  
• **4 burpees each partner if it touches the floor**

11/25/14 - Gonna Miss you Julien!

• A. Warmup with Empty Bar
• 
  
• 3 rounds
• 
  
• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
• 
  
• B. 15 minutes to find 1RM for the complex
• 
  
• 1 Power Snatch, 1 Hang PS, 3 OHS
• 
  
• C. AMRAP 20
• 
  
• 3 Muscle Ups / 10 ring dips or 20 box dips
• 6 Deadlifts (275/185)
• 200 M run

11/24/14 - "Fran" (benchmark)

• A. Front Squat 3-3-3-3-3
• 
  
• B. Fran 21-15-9 (10 minute cap)
• 
  
• Thrusters (95/65)
• Pullups
• 
  
• rest 5 min
• 
  
• C. 30 C2B pullups or work on kipping progression if you have 5 straight strict pullups. If not do 30 strict pullups band assisted

11/22/14

• 5 rounds
• 
  
• 15 Goblet Squats (70/53)
• 15 Sumo DLHP (same)
• 400 M run

11/21/14

• A. Band Sprints 3x per athlete
• 
  
• B. 
• 
  
• 5 DB man makers (50s/30s)
• 30 double unders / lateral hops
• 10 Push Jerks (165/105)
• 30 double unders / lateral hops
• 15 Deadlifts (SAME WEIGHT)
• 30 double unders / lateral hops
• 20 Weighted Alt. Box Step Ups (24"/20")(50s/30s db)
• 30 double unders / lateral hops
• 15 Deadlifts (SAME WEIGHT)
• 30 double unders / lateral hops
• 10 Push Jerks (165/105)
• 30 double unders / lateral hops
• 5 DB man makers (50s/30s)

11/20/14

• A. Pendlay Row 5-5-5-5-5
• 
  
• B. AMRAP 15
• 
  
• 3 bar muscle up / 6 strict pullups
• 6 Thruster (135/95)
• 9 HSPU / modified

11/19/14 - "WE" Wednesday

• A. Deadlift 3-3-3-3-3
• 
  
• Thanks to CrossFit North Wall for this WOD!
• 
  
• B. Teams of 2
• 
  
• 50 Wall Balls – Wall Sit
• 50 Toes To Bar – Plank
• 50 KB Swings (53#/35#) – Sit-ups (50)
• 50 Box Jumps – Hollow Hold
• 50 Calorie Row – Leg Lifts (50)
• 
  
• *While one partner works, the other holds or does the core skill. Switch between the two to complete total reps.

11/18/14

• A. Push Press 5-3-3-1-1
• 
  
• B. EMOM 7 min
• 
  
• 5 Burpees 
• 10 Ring Dips / 2x box dips
• 
  
• rest 1 min
• 
  
• C. EMOM 7 min
• 
  
• 5 burpees
• 10 Alt. DB/KB snatches (70/55)

11/17/14 - "Badger" (benchmark)

• 3 rounds
• 
  
• 30 squat cleans (95/65)
• 30 Pullups
• 800 M run

11/15/14 - CLOSED FOR PIT GAMES, COME SUPPORT!

CLOSED THIS SATURDAY FOR OUR PIT GAMES!

COME SUPPORT US AT THE TRAINING PIT - NORTH LAUDERDALE FROM 8AM TO 4PM!


ADDRESS IS 5219 NW 35TH AVE. FORT LAUDERDALE FL 33309

11/14/14

**REMINDER**

WE ARE CLOSED TOMORROW, SATURDAY 11/15/14 for THE PIT GAMES!!!

• A. EMOM 12 min
• ODD minutes 6 strict toes to bar
• Even minutes 6 strict HSPU or modified
• 
  
• B. AMRAP 15
• 
  
• 1 Rope Climbs / 3x strict pullups
• 10 Burpees
• 15 Box Jumps (30"/24")
• 200 M row

11/13/14

• A. Push or Split Jerk 3-3-3-3-3
• 
  
• B. 
• 
  
• 1 min 30 secs, then 30 sec rest (6 sets up to minute 12)
• 
  
• 5 Push Press (165/105)
• 10 Toes to Bar / 15 V-ups
• Max Double Unders / Lateral Hops until 1:30
• 
  
• 
  
• 
  
• ** score is total Dubs / Hops

11/12/14 - "We" Wednesday

• A. EMOM 14 min- 2 Pocket Squat Snatch (work on technique, stay with weights that will allow you good speed under bar)
• 
  
• Teams of 2 or 3
• 
  
• B. 5 rounds
• 
  
• 30 Front Squat (135/95)(one at a time)
• 30 Partner Med Ball Situps (20/14)
• 200 M med ball run (20/14)

11/11/14 - "Three Wisemen Tribute WOD"

• A. Single Arm KB/DB row (3x10)
• 
  
• B. 3 wise men WOD
• 
  
• “Jeremy”
• Complete as many rounds and reps as possible in 4 minutes of:
• 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”
• Complete as many rounds and reps as possible in 4 minutes of:
• 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
• 20 Pull-Ups
• 
  
• Rest 2 minutes, and then…
• 
  
• “Beau”
• Complete as many rounds and reps as possible in 4 minutes of:
• 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)

11/10/14 - "Isabel" (benchmark)

• A. EMOM 8 min (2 sq. cleans up to 70%)
• E 2MOM 8 min (1 sq. clean up to 95+%, hit a new PR if you feel good)
• 
  
• B. 22 min running clock
• 
  
• Isabel 30 snatches (135/95) (7 min cap)
• 
  
• C. Rest 3 min. at 10 min mark run 1600m

11/08/14

• 800 M run
• 40 Burpees
• 70 Situps
• 100 KB Russian Swings
• 800 M run

11/7/14

• A. Floor Press 5-3-3-1-1
• 
  
• B.
• 
  
• 15 HSPU / or modified
• 15 Box Jumps (30"/24")
• 15 Ring Dips / 2x box dips
• 15 Toes to bar
• 15 Floor Press (185/95)
• 50 double unders / lateral hops
• 15 Floor Press (185/95)
• 15 Toes to bar
• 15 Ring Dips / 2x box dips
• 15 Box Jumps (30"/24")
• 15 HSPU / or modified

11/6/14

• A. *strict* shoulder press 5-3-3-1-1
• 
  
• B. E2MOM - 16 min (8 sets)
• 
  
• 100 M run
• 5 Thrusters (95/65)
• 5 Bar Muscle Ups / 8 strict pullups

** record 10 reps for every round/set if you finish full round. Or record every rep after the run for each round.

11/05/14 - "We Wednesday"

• A. Power Clean 3-3-3-3-3 (must be TnG - touch and go)
• 
  
• B. TEAM WOD
• Teams of Two
• 
  
• WOD #1
• EMOM 6:00 Min
• 6 Deadlifts (225#/135#)
• 12 Box Jumps (24”/20”)
• 
  
• *partner #1 on DL, #2 on Box Jumps, switching every minute
• 
  
• 
  
• 2:00 Rest
• 
  
• WOD #2
• TABATA 4:00 Minutes for Reps
• Wall Balls
• Pull Ups
• 
  
• Notes:
• One athlete must perform Wall Balls and the other athlete must perform the Pull Ups. It’s up to the team to decide which athlete performs these movements and how often.
• Team score is the total reps.
• 
  
• 2:00 Rest
• 
  
• WOD #3
• For 6:00 Minutes
• Row (calories)
• Plank Hold
• 
  
• Notes:
• One athlete will row while the other athlete holds the Plank position, switch whenever you're ready or when planking partner breaks the plank.
• 
  
• If the athlete holding the Plank position drops/breaks, the athlete rowing must stop and they BOTH switch movements.
• 
  
• The teams overall score is: (WOD#1 Points) + (WOD#2 Reps) + (WOD#3 Cals)

11/4/14

• A.  3 RNFT
• 
  
• 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
• 
  
• 
  
• B. Back Squat 5-5-5-5-5
• 
  
• C.  AMRAP 17
• 
  
• 6 Power Cleans (185/115)
• 8 KB American Swings
• 10 Pistols / 15 goblet squats

11/3/14 - "Nancy" (benchmark)

• A. warmup 3 rounds with empty bar
• 
  
• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
• 
  
• B. 400 M Row Relay (2-3x per athlete)
• 
  
• C. 5 rounds
• 
  
• 400 M run
• 15 OHS (95/65)