CossFit South Rockland

Click here for a 3 day trial:

Saturday, June 24, 2017

HUMC Charity Event

Buy your event apparel here:

Make a straight donation here:

HUMC- Tackle Kids Cancer 24th   event

Event #1 (whole TEAM)
5 minute 3 rep max press for load

Each teammate must attempt a 3 rep max strict press. A successful 3 reps will count.

#1 makes 95lbs x 3 and receives 95 points
#2 make 2 lifts at 135lbs and misses the third lift. They do not receive any points
#3 makes 205lbs and reracks the bar. That effort does not count and they receive no points.

All Teammates must attempt. Teammates can attempt as many times as they want in the allotted amount of time.

Event #2 (whole TEAM)
7 minute Tag
(Females work together/ males work together)
80m MB carry w/14 KBs m/20
10 wall ball shots w/14 m/20
10 burpees over parallette

*Note- if the ball is dropped 3 burpee TEAM penalty/ all 10 wall ball shots must me executed convectively in order for those reps to count. If you miss start over. Any reduction in weigh with the MB will be ½ per wall ball shot in your score for this event.

Event #3 (Whole TEAM)
6 minute AMRAP
Push & pull

3 minutes max distance prowler push 180# (Each push mush consist of one female and one male/ Partners must switch at the end of each length)
3 minutes max “Pull” (One female & one male must be on the bar for the points to count/ once partner comes off the bar the team can no loner be awarded points)
·      Any pull up with a band is ½ a point
·      Pull ups 1 point
·      CTB pull ups 2 points

·      Bar muscle ups 4 points

Friday, June 23, 2017

Friday (Load/ Pace)

Warm up
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)


Barbell complex build up to working weight

Heavy barbell complex
20 minute AMRAP
1 deadlift
1 full clean
1 front squat
1 jerk

(W/155 m/225)

Thursday, June 22, 2017

Thursday (Sole lift/ Go!)

Warm up
Glute & hip activation
Lateral band walks (band above knees)
Forward & reverse band walks (band at ankles)
Reverse hip extension

5x 3 with 3 second pause

10 minute AMRAP
25 double unders
10 ring dips

Warm Up
Agility complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-*10m broad jumps*

Movement standards

Reverse TABATA
-Battle ropes
-Ring rows or pull ups
-Jump rope
-Push ups

Wednesday, June 21, 2017

Wednesday (Speed/ Skill)

Warm up
Tornado Tag
400m run
Form a circle of 4 or more. One participant is on the out side and tries to tag selected individual in the circle.

Stone G2S

3 rounds for time:
6 burpees over the bar bell
12 pull ups
10 stone G2S w/65 m/115

*7 minute time cap

Tuesday, June 20, 2017


Mobility Routine for the Spine

Sitting is horrible for the body; especially the hips, legs and spine. Because all of us spend the majority of each day sitting, it is incredibly important to mobilize our hips and spine daily. It only takes a few minutes and is incredible for relieving tension and helping to prevent pain and injury that chronic sitting can lead to.

Checkout this quick routine and try a couple of the movements each day. This routine is great as a pre-workout warmup, post-workout cool-down, or as a tool to help wind down before bed. All you need is a little space, a broom stick and 5 minutes.

Tip: I go through the routine very quickly. Make sure you go slow and feel your way through each movement. Stop and spend extra time anywhere you feel tension or pain.

Tuesday (Volume/ Mental toughness)

Jerk Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)

Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position

TTB technique

20 minute AMRAP
10 TTB (must be consecutive)
20 deadlifts w/75 m/105 (must be consecutive)
10 box jump up and overs
15 power jerk w/75 m/105 (must be consecutive)

Basic Warm Up
2x net climbs
15 push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS

DB thrusters

-TTB or leg lifts
-DB thrusters