Workouts Of The Week: 11-27-17 to 12-3-17

Workouts Of The Week: 11-27-17 to 12-3-17


Monday

CrossFit

A.
Three rounds for time of:
Run 600 Meters
20 Box Facing Burpee Box Jumps (24″/20″)
10 Bar Muscle-Ups

Bar Muscle-up Mod:
1. 10 Strict Pull-ups
2. 10 Dips

Extra.
For completion:

400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

QuickFit

A.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots


Tuesday

CrossFit

A.
Four sets of:
Hang Snatch x 2 reps @ 80-85%

Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.

Followed by…

Three sets of:
Snatch x 1 rep @ 90%

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Every three minutes, for 9 minutes (3 sets):
Back Squat x 10 reps @ 70%

If you didn’t make all reps last week, try to keep the weight the same this week and make your reps.

QuickFit

A.
Against a 3-minute running clock, perform the following:

Run 300 Meters
Max Calories of Rowing

Rest 3 minutes between sets, and complete a total of 3 sets for max calories.


Wednesday

CrossFit

A.
For time:

1500 meter Run or 2000 meter Row
15 Burpee Box Jumps (30″/24″)
30 Muscle-Ups
15 Burpee Box Jumps (30″/24″)
2000 meter Row or 1500 meter Run

30 Muscle-up Mod:
3 sets of:
1. 10 Kip Swings (with a strong press down on the back swing)
2. 10 Pull-ups
3. 10 Dips

QuickFit

A.
For time:
10 Strict Pull-Ups OR Ring Rows
20 Burpees
30 Russian Kettlebell Swings
40 V-Ups
50 Dumbbell Thrusters
40 V-Ups
30 Russian Kettlebell Swings
20 Burpees
10 Strict Pull-Ups OR Ring Rows

Time Cap: 20 minutes


Thursday

CrossFit

A.
Build to today’s 1-RM Tempo Pause Front Squat @ 33×1 (3 sec down, 3 sec pause, explode up, 1 sec rest)

Followed by…

Three sets of:
Front Squat x 3 reps @ today’s 1-RM Tempo Pause Front Squat
Rest 2 minutes

B.
Every 2 minutes, for 14 minutes (7 sets) of:
Rack Pull
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
*Set 4 – 2 reps
*Set 5 – 2 reps
*Set 6 – 2 reps
*Set 7 – 1 rep

C.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg

QuickFit

A.
In teams of two, with only one teammate working at any time, complete max reps of:

3 Minutes of Rowing
Rest 2 Minutes
3 Minutes of Burpees
Rest 2 Minutes
3 Minutes of Jumping Lunges (or Alternating Reverse Lunges)
Rest 2 Minutes
3 Minutes of Jump Rope


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – 15 Wall Ball Shots
Diamonds – 10 Reverse Lunges
Clubs – 10 Kettlebell Snatch (Dumbbell Snatch)
Spades – 10 Dumbbell Push Press
Joker – 3 Rope Climbs (9 Sit to Stand Rope Climbs)

B. Extra
Four sets of:

Single-Arm Dumbbell Press x 8-10 reps per side
Rest 45 seconds
Dumbbell Row x 12 reps per side
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps
Rest 45 seconds

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Kettlebell Swings
1 Minute of Russian Twists
1 Minute of Rest

CrossFit

A.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy!

B.
Every two minutes, for 12 minutes (6 sets):

Power Clean x 1.1.1

Build to the heaviest triple you can for today.

C.
Four sets of:
Clean Pulls x 3 reps @ 90-95%
Rest as needed

Focus on keeping your chest up off the floor, and speed from the knees to the hips.

D.
For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving.

Workouts Of The Week: 11-20-17 to 11-26-17

Workouts Of The Week: 11-20-17 to 11-26-17


Monday

CrossFit

A.
Four sets for times of:
30/25 Calories of Rowing
20 Chest-to-Bar Pull-Ups
3 Snatches (135/95 lbs)
Rest 3 minutes

Extra.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

QuickFit

A.
Every minute, on the minute, for 20 minutes, perform:
5 Burpees
10 Kettlebell Sumo Deadlift High Pulls


Tuesday

CrossFit

A.
Four sets of:
Hang Snatch x 2 reps @ 75-80%

Followed by…

Three sets of:
Snatch x 1 rep @ 85%
Rest as needed

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every three minutes, for 9 minutes (3 sets):
Back Squat x 10 reps @ 68%

Extra.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

QuickFit

A.
Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Rowing (for calories)
Station 2 – 60 Seconds of Strict Pull-Ups OR Ring Rows
Station 3 – 60 Seconds of Dumbbell Push Press


Wednesday

CrossFit

A.
Complete as many rounds and reps as possible in 30 minutes of:
300 Meter Run
immediately followed by…
Three rounds of:
5 Chest-to-Bar Pull-Ups
10 Push-Ups
15 Air Squats
immediately followed by…
500 Meter Row
15 Burpees

QuickFit

A.
In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:
15 Kettlebell Swings
10 Goblet Squats


Thursday

Happy Thanksgiving!!! Classes at 9a & 10a.

CrossFit

A.
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box Jumps (24/20)
30 Wall Ball Shots, (20/14 lbs)

QuickFit

A.
Complete as many rounds in 15 minutes of:

Run 200 meters
20 Box Step-ups
15 Wall Ball Shots


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – 10 Burpee Box Jumps
Diamonds – 30 Double-unders
Clubs – 12 Kettlebell Swings
Spades – 10 Dumbbell Thrusters
Joker – 300 Meter Medball Run

B. Extra
Four sets of:
Single-Arm Dumbbell Press x 4-6 reps per side
Rest 45 seconds
Single-Arm Dumbbell Rows x 12 reps
Rest 45 seconds
Bent-Over Rear Delt Flies x 15 reps
Rest 45 seconds

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Hanging Knee Raise OR Toe To Bar
1 Minute of Wall Ball Shots
1 Minute of Rest

CrossFit

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Jerk x 1.1 @ 80-90%

B.
Five sets of:
Clean Grip Deadlift x 5 reps
Rest as needed

Go heavy here, but make sure your chest stays up so that this looks like your pull from the floor and not a traditional powerlifting deadlift.

C.
For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving.

Workouts Of The Week: 11-13-17 to 11-19-17

Workouts Of The Week: 11-13-17 to 11-19-17


Monday

CrossFit

A.
Every 6 minutes, for 24 minutes (4 sets):
10 Burpee Box Jumps (24″/20″)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (20/14 lbs)

B.
Two sets of:
Bulgarian Split Squat x 20 reps
(raise your rear foot, and then perform 20 reps – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

QuickFit

A.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings
Rest 2 minutes


Tuesday

CrossFit

A.
Four sets of:
Hang Snatch x 3 reps @ 70-75%

Pause for a count of “one-one-thousand” at mid-thigh before each of the three reps, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 65%

Extra.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

QuickFit

A.
In teams of two, partners alternate whole rounds to complete 5 rounds each of:
10 Wall Ball Shots
10 Burpees
10 V-Ups

Time Cap: 20 minutes


Wednesday

CrossFit

A.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Burpees
Minute 2 – 20 Double Unders + 5 Toes-to-Bar
Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)

Rest 5 minutes then…

For time:
30/20 Calories of Rowing
8 Ground to Overhead (95/65 lbs)
20/15 Calories of Rowing
6 Ground to Overhead (115/75 lbs)
15/10 Calories of Rowing
4 Ground to Overhead (135/95 lbs)
10/5 Calories of Rowing
2 Ground to Overhead (155/105 lbs)

QuickFit

A.
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
6 Dumbbell Man-Makers

B.
Three sets of:
Pull-Up OR Ring Row Negatives x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)


Thursday

CrossFit

A.
Build to today’s 2-RM Pause Front Squat @ 2 sec pause

Followed by…

Two sets of:
Front Squat x 4 reps @ 90% of today’s 2-RM Pause Squat
(no pause or tempo prescription on these)
Rest 2 minutes

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

QuickFit

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – KB Deadlift x 60 seconds
Station 2 – Push-Ups x 60 seconds
Station 3 – Alternating Reverse Lunges x 60 seconds


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – 20 Jumping Lunges
Diamonds – 20 Ball Slams
Clubs – 15 Wall Ball Shots
Spades – 15 Burpees
Joker – Elbow Plank x 60 seconds

B. Extra
Four sets of:
Single-Arm Dumbbell Press x 6-8 reps/side
Rest 60 seconds
Dumbell Rows x 8-10 reps/side
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps
Rest 60 seconds

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Ring Rows
1 Minute of Hand Stand Hold OR Pike Hold on Box
1 Minute of Rest

CrossFit

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

B.
Every 2 minutes, for 18 minutes (9 sets):
Power Clean & Jerk x 1.1.1
(make the final three sets HEAVY)

C.
Five sets of:
Clean Lift-Off + Panda Pull + Clean
Rest as needed

Extra.
For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving.

Workouts Of The Week: 11-6-17 to 11-12-17

Workouts Of The Week: 11-6-17 to 11-12-17


Monday

CrossFit

A.
Every 6 minutes, for 36 minutes (6 sets):
Run 300 Meters
80 Double-Unders
40 Kettlebell Swings (32/24 kg)

QuickFit

As Part Of Warm-up
Three sets of:
Double-Under/Single-Under Practice x 60 seconds
Rest 60 seconds

A.
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Rowing
25 Kettlebell Swings


Tuesday

CrossFit

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 12 minutes (6 sets):
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)

C.
Every minute on the minute, for 12 minutes (3 sets):

  1. Weighted Stationary Dips x 8-12 reps
  2. Supinated-Grip Bent-Over Barbell Row x 8 reps
  3. Dumbbell Overhead Triceps Extensions x 20 reps
  4. Superman Hold x 30 seconds

QuickFit

A.
Complete as many rounds as possible in 12 minutes of:
3 Strict Pull-Ups OR 6 Ring Rows
6 Handstand Push-Ups OR L-Seated DB Presses
9 Stationary Dips

B.
Threes sets of:
Hollow Rocks x 30 reps
Rest 60 seconds


Wednesday

CrossFit

A.
Every 4 minutes, for 24 minutes (6 sets) for times:
15/12 Calorie Row
9 Burpees
15/12 Calorie Row

B.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 5 second hold at top
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps
Rest as needed
Dumbbell Biceps Curls x 8 reps each
Rest as needed

QuickFit

A.
In teams of two, complete as many rounds in 20 minutes of:

500/400 Meter Row
20 Reverse Lunges with Kettlebells or Dumbbells
10 Burpees

Partner A starts on the row.
When A finishes the row, B starts the row, and A continues onto the lunges and burpees.
When A finishes the burpees, they rest until B finishes the burpees, then starts the row again. 


Thursday

CrossFit

A.
Every 2 minutes, for 12 minutes (6 sets):

Power Snatch + Hang Power Snatch

*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Power Snatch

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps)

B.
Every 2 minutes, until you miss the same weight twice:
Snatch x 1 rep

Start at 70% of 1-RM Snatch and increase load by 3-5% every two minutes.

C.
Three sets of:
Pallof Press x 10 reps each side
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Evil Wheels x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

QuickFit

A.
Five rounds of:
20 Kettlebell Swings
20 V-Ups
200 Meter Run


Friday

CrossFit

A.
House Of Cardio – 30 Minutes

Hearts – 10 Alternating Reverse Lunges
Diamonds – 20 Cossack Squats
Clubs – 20 Wall Ball Shots
Spades – 10 Push Presses (Barbell or Dumbbells)
Joker – Run 600 Meters

B. Extra
Three sets of:
Weighted Planks x 30 seconds
(load these heavy to make the 30 seconds challenging)
Rest 60 seconds
50 Meter Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

QuickFit

House of Cardio – 20 Minutes


Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Box Jumps OR Step-ups
1 Minute of Push-ups
1 Minute of Rest

CrossFit

A.
Every 90 seconds, for 15 minutes (10 sets):

Hang Clean x 1 rep

Build over the course of the first 7 sets to something that will be “heavy” for your final three attempts.

B.
Every 90 seconds, for 12 minutes (8 sets):
2 Front Squats + Jerk @ 90% of 1-RM Clean & Jerk

C.
Three sets of:

Bulgarian Split Squats x 8 reps each leg
Single-Arm DB Row x 8 reps each arm
Rest 90 seconds

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7:15 AM – CUDAFIT 45
8:45 AM – CUDAFIT 45
9:30 AM – CUDAFIT 45
10:15 AM – CUDAFIT 45

4:15 PM – CUDAFIT 45
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8:45 AM – CROSSFIT
9:30 AM – CROSSFIT

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5:00 PM – CROSSFIT
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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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