Sunday, November 30, 2014

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

Friday, November 28, 2014

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

Thursday, November 27, 2014

Tuesday, November 25, 2014

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**

Monday, November 24, 2014

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

Sunday, November 23, 2014

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

Friday, November 21, 2014

Thursday, November 20, 2014

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)

Wednesday, November 19, 2014

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

Tuesday, November 18, 2014

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.

Monday, November 17, 2014

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)

Friday, November 14, 2014

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

Thursday, November 13, 2014

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

Wednesday, November 12, 2014

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

Tuesday, November 11, 2014

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)

Monday, November 10, 2014

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)

Sunday, November 9, 2014

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

Friday, November 7, 2014

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

Wednesday, November 5, 2014

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.

Tuesday, November 4, 2014

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)

Monday, November 3, 2014

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

Sunday, November 2, 2014

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)