Workouts Of The Week: 10-30-17 to 11-5-17

Workouts Of The Week: 10-30-17 to 11-5-17


Monday

CrossFit

A.
Three rounds for time of:
Row 20/15 Calories
12/8 Strict Handstand Push-Up OR 24 Push-ups
Row 20/15 Calories
12 Chest-to-Bar Pull-Ups OR 24 Pull-ups OR Ring Rows

Rest 5 minutes, and complete 2 sets. Note times for both efforts.

*This means do 3 rounds for time, rest 5 minutes, then 3 rounds for time.

QuickFit

A.
For time:
40 Kettlebell Swings
20 Dumbbell Push Presses
30 Kettlebell Swings
15 Dumbbell Push Presses
20 Kettlebell Swings
10 Dumbbell Push Presses 


Tuesday

CrossFit

A.
Gymnastics Skills Warm-Up

One set of:
Headstand OR Free Standing Handstand x 20-30 seconds
*If at any time your neck begins to hurt during the Headstand, abort the exercise.

Followed by…

Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Handstand Push-up x 3-5 reps

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Push-Up Negatives x 2-3 reps @ 4 sec down
*Please be sure to use extreme caution while nearing the floor. You should be kicking off the wall the moment you feel your head make contact to avoid pressure.
Interval 2 – Reverse Snow Angels x 15 reps (FAST)

B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60-65%

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 95+%

QuickFit

A.
Against a two-minute running clock, complete the following:
350 Meter Row
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.


Wednesday

CrossFit

A.
“Sage at 20”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over Bar

*This is a heavy benchmark workout, please scale the weight accordingly and record the weight used in your notes on zenplanner app on your phone.

B.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg
Biceps Curls x 8 reps each arm
Rest 60 seconds

QuickFit

A.
In teams of two, partners alternate whole sets to complete as many sets as possible in 18 minutes of:

15 Kettlebell Swings
10 Push-Ups


Thursday

CrossFit

A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

Followed by…

Every 2.5 minutes, for 10 minutes (4 sets):
*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep

B.
Split Jerk
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Two sets of:
2 Minutes of Banded March while Holding Wall Ball
Rest as needed

QuickFit

A.
Two sets for max reps of:
Wall Ball Shots x 1 minute
Rest x 1 minute
Kettlebell Sumo Deadlift High Pulls x 1 minute
Rest x 1 minute
Box Step-ups x 1 minute
Rest x 1 minute
Burpees x 1 minute
Rest x 1 minute


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – 100 Meter Suitcase Carry (50m Right, 50m Left)
Diamonds – 10 Dumbbell Thrusters
Clubs – 20 Russian Kettlebell Swings
Spades – 5 Strict Pull-ups OR 15 Ring Rows
Joker – Wall Sit x 60 seconds

B. Extra
Every minute, on the minute, for 6 minutes (2 sets) of:

Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 30 reps
Interval 3 – Straight Leg Bottom Balance x 40 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Plank x 50 seconds

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Dumbbell Snatch
1 Minute of Mountain Climbers
1 Minute of Rest

CrossFit

A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

B.
Take 20 minutes to build to today’s 1-RM Snatch

C.
Three sets of:
Face Pulls x 30 reps
Rest 60 seconds
Barbell Biceps Curls x 8-10 reps
Rest as needed

Workouts Of The Week: 10-23-17 to 10-29-17

Workouts Of The Week: 10-23-17 to 10-29-17


Monday

CrossFit

A.
Three rounds for time of:
20/15 Calories of Rowing
15 Toes-to-Bar
5 Squat Clean Thrusters (115/85 lbs)

B.
Three sets of:
Death March x 20 Steps
Immediately followed by. . .
Dumbbell Reverse Lunge x 20 reps
Rest as needed

C.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Landmine Row x 6 reps each arm
Ring Dips x Max Reps (2 second down)

QuickFit

A.
Tabata 
(:20 On, :10 Off, 8x)
1. Kettlebell Swings
2. Push-Ups
3. Box Jump-Overs
4. Plank Hold

Rest 1 minute between tabata.
Complete all 8 sets of one exercise before moving on to the next.

 


Tuesday

CrossFit

A.
Build to today’s 1-RM…

Pause Front Squat @ 3 sec + 2 Front Squats

Perform one pause squat with a 3-second hold at the bottom, followed immediately thereafter by two front squat with no prescribed tempo.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch Pull + Power Snatch + Snatch @ 80%

C. Extra
Every minute, on the minute, for 10 minutes (5 sets) of:
Interval 1 – V-Up x 15 reps
Interval 2 – Elbow Plank x 60 seconds

QuickFit

For time:
Row 2000 Meters
50 Air Squats


Wednesday

CrossFit

A.
Every 8 minutes, for 40 minutes (5 sets), for times:
40/30 Calories of Rowing
12 Burpee Box Jump(24″/20″)
12/8 Strict Pull-ups

*The set must be completed by 7 mins to allow at least 1 minute of rest. Modify the numbers if you’re capping out.

QuickFit

A.
In teams of three, complete five sets for max reps of:

60 seconds of Wall Ball Shots
60 seconds of Box Jumps
60 seconds of Burpees
Rest 60 seconds

Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.


Thursday

CrossFit

A.
Back Squat
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

B.
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

QuickFit

A.
In teams of two, partners alternate whole sets to complete as many sets as possible in 18 minutes of:
200 Meter Run
20/15 Calories of Rowing

 


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – Run 300 meters
Diamonds – 20 Double-unders
Clubs – Row 400 meters
Spades – 5 Handstand Push-ups OR 10 Push-ups
Joker – Hollow rocks x 60 seconds

B. Extra
Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Elbow Jacks x 20 reps

Followed by. . .

For 2 minutes, perform one set of:
Elbow Plank x 2 minutes

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Reverse Lunges
1 Minute of Kettlebell Swings
1 Minute of Rest

CrossFit

A.
Build to today’s heavy…
Hang Clean + Clean + Jerk

Drop after the hang clean, and clean the barbell from the floor within 5 seconds.

B.
Every 3 minutes, for 12 minutes (4 sets):
Front-Racked Barbell Step Ups x 12-14 reps (6-7 each)

Workouts Of The Week: 10-16-17 to 10-22-17

Workouts Of The Week: 10-16-17 to 10-22-17


Monday

CrossFit

A.
For time:
50/40 Calorie Row
40 Overhead Squats (65/45 lbs)
30 Pull-Ups

Rest 4 minutes, and then…

For time:
40/30 Calorie Row
30 Overhead Squats (95/65 lbs)
20 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

For time:
30/20 Calorie Row
20 Overhead Squats (115/85 lbs)
10 Muscle-Ups

QuickFit

A.
Five sets of:

30 seconds of Air Squats
30 seconds of Rest
30 seconds of Rowing Sprint
30 seconds of Rest

B.
Four sets of:
Hollow Rocks/Hold x 30 seconds
Rest 30 seconds


Tuesday

CrossFit

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60-70%

Followed by…

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90%

C.
Every 5 minutes for 15 minutes (3 sets):
Front-Racked Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Death March x 20 steps
Rest

QuickFit

Four sets of:
Run 300 Meters
15 Kettlebell Swings
15 Wall Ball Shots


Wednesday

CrossFit

The goal of today is to hit a short and heavy conditioning routine.
Then we’ll follow up with a lot of good accessory work to compliment our strength sessions this week.

A.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (135/95 lbs)
6 Burpees Over Bar

B.
Every 90 seconds for 9 minutes (3 sets) alternate between:
1. Stiff Leg Deadlift x 10 reps
2. Barbell Hip Thrusts x 10 reps
(go as heavy as possible – but be sure to get full hip extension)

C.
Every 4 minutes for 12 minutes (3 sets):
Face Pulls x 30 reps
Rest 30 seconds
Standing Dumbbell Triceps Extension x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps

QuickFit

A.
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Burpees
10 Dumbbell Walking Lunges

Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.

B.
Every 2 minutes, for 8 minutes (2 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Hanging Knee Raise x 8-10 reps


Thursday

CrossFit

A.
Take 20 minutes to build to today’s 1-RM Paused Front Squat

B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)

followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-75%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 75-80%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+%

 

QuickFit

A.
In teams of two, complete as many rounds and reps as possible in 18 minutes of:

300 Meter Run
40 Kettlebell Swings
40 V-Ups

*Partners can divided up the swings and V-Ups however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

 


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – Run 100 Meters w/ Wallball Overhead
Diamonds – 10 Alt Dumbbell Snatch (50/30 lbs)
Clubs – 15 Wall Ball Shots (20/10 lbs to 10′ Target)
Spades – 20 Straight Arm Plank Jacks
Joker – 20 Strict Handstand Push-ups OR 50/40 Push-ups

B. Extra
Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Elbow Jacks x 20 reps

Followed by. . .

For 2 minutes, perform one set of:
Elbow Plank x 2 minutes

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Dumbbell Thrusters
1 Minute of Strict Pull-ups OR Ring Rows
1 Minute of Rest

CrossFit

A. Every 90 seconds, for 6 minutes (4 sets):
Back Squat

*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps

Followed by…

Every 3 minutes, for 12 minutes (4 sets):
*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%

Workouts Of The Week: 10-9-17 to 10-15-17

Workouts Of The Week: 10-9-17 to 10-15-17


Monday

CrossFit

A.
Three rounds for time of:
6 Front Squats (155/105 lbs)
9 Bar Muscle-Ups OR 18 Pull-ups
12 Bar-Facing Burpees

Front Squats must be taken from the floor.

B.
Three sets of:
Sumo Deadlift x 6 reps
Rest as needed
Face Pulls x 15-20 reps
Rest as needed

QuickFit

Three rounds for time of:
500/400 Meter Row
10 Dumbbell Thrusters
10 Burpees


Tuesday

CrossFit

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest 60 seconds, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the course of the four set)

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

QuickFit

A.
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Press x 10 reps
20 Dumbbell Alternating Reverse Lunges x 10 reps each leg
Side Planks x 30 seconds each side

B.
Complete as many rounds and reps as possible in 8 minutes of:

250 Meter Row
20 Push-Ups
10 Box Dips


Wednesday

CrossFit

A.
Three rounds for time of:

Run 200 Meters
8 Strict Handstand Push-Ups to 2″/0″ Deficit
Run 200 Meters
12 Chest-to-Bar Pull-Ups

Rest 5 minutes, and then repeat. Note times for each three round effort.

B.
Four sets of:
Front-Racked Reverse Lunges x 12-14 reps (per leg)
Rest 45 seconds after each leg
Rest 90 seconds

 

QuickFit

A.
Complete as many rounds and reps as possible in 17 minutes of:
15 Kettlebell Swings
15 Wall Ball Shots
10 Single-Arm Kettlebell Push Presses (5 each arm)


Thursday

CrossFit

A.
Take 15 minutes to build to a heavy Snatch

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B.
Build to today’s 1-RM Pause Front Squat

Followed by…

Every three minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 95% of today’s 1-RM Pause Front Squat

QuickFit

A.
Five rounds for time of:
10 Heavy Goblet Squats
10 Jumping Lunges


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – 15 V-ups
Diamonds – 20 Double-unders
Clubs – 10 Box Jumps
Spades – 10 Push Press
Joker – 1 Minute Hollow Hold
Every 5 Minutes – Run 300 Meters

B. Extra
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each
(row the DB to your hip, not your chest)
Rest 90 seconds

QuickFit

House of Cardio – 20 Minutes


Saturday

Festivus Games Competition

 

Workouts Of The Week: 10-2-17 to 10-8-17

Workouts Of The Week: 10-2-17 to 10-8-17


Monday

CrossFit

A.
Four sets for max reps/calories:
60 Seconds of Wall Ball Shots (20/14 lbs)
60 Seconds of Kettlebell Swings (24/16 kg)
60 Seconds of Burpees
60 Seconds of Rowing
2 Minute Rest

QuickFit

Five sets for max calories/reps of:
60 seconds of Rowing
60 seconds of Burpees
Rest 2 minutes


Tuesday

CrossFit

A.
Every minute, on the minute, for 6 minutes:
Paused Front Squat x 1 rep @ 95% of your 1-RM Paused Front Squat

B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

QuickFit

Four rounds for time of:
15 Ring Rows OR 5 Strict Pull-Ups
10 Dumbbell Thrusters
20 Calories of Rowing


Wednesday

CrossFit

A.
Every 9 minutes, for 27 minutes (3 sets), for times:
Row 1000 Meters
20 Toes-to-Bar
20 Push Press (115/75 lbs)

QuickFit

B.
Complete as many rounds and reps as possible in 16 minutes of:
5 Dumbbell Man-Makers
10 Single-Arm Dumbbell Snatches
15 V-Ups OR Sit-ups
25 Kettlebell Swings

Man-Maker = DBs to floor, push-up, row left, row right, jump feet in, power clean, push press.


Thursday

CrossFit

A. Every 3 minutes, for 18 minutes (6 sets)
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%

B
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Front Squat

Build to today’s heavy over the course of the eight sets.

C.
Complete 3 sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)
Rest 90 seconds

QuickFit

A.
Every 10 minutes, for 20 minutes (2 sets), for times of:

Row 1000/800 Meters
12 Strict Pull-Ups OR 36 Ring Rows
12 Dumbbell Push Presses (heavy)


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – Run 200 Meters w/ Wallball
Diamonds – 30 Double-unders
Clubs – 15 KB Sumo Deadlift High Pull
Spades – 20 Russian Twists
Joker – 30 Jumping Lunges

B. Extra
Three sets of:
Sumo Deadlift x 6 reps
(use 50% of your 1-RM Deadlift)
Rest as needed
Banded March x 2 minutes
Rest as needed

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Box Jumps
1 Minute of Mountain Climbers
1 Minute of Rest

CrossFit

A. Every 2 minutes, for 6 minutes (3 sets):
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 90%

B.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each
(row the DB to your hip, not your chest)
Rest 90 seconds

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8:45 AM – CUDAFIT 45
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6:30 PM – CROSSFIT
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10:30 AM – CUDAFIT 45
11:15 AM – CUDAFIT 45
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