CrossFit South Rockland

Thursday, January 31, 2013

Thursday Week#6 Speed


Warm up
Dead bug complex
Plank complex
Tuck/ pike/ hollow complex

Skill
L-pull ups/ tuck pull ups/ strict pull ups

WOD
Every minute on the minute for 15 minutes
3 L-pull ups
5 wall ball shots

CFE
Warm up
Dead bug complex
Plank complex
Tuck/ pike/ hollow complex

Skill
L-pull ups/ tuck pull ups/ strict pull ups

WOD
3 rounds of:
800m run
15 strict pull ups
20 wall ball shots

Wednesday, January 30, 2013

Wednesday Week #6 Speed



Warm up
2 minutes of double unders
Power jumps
Strict pull ups
Strict ring dips to true support
Negative toes to bar

Skill
Stone ground to shoulder

WOD
5 rounds of:
30 seconds max effort at each station followed by 60 seconds rest
·      Ring dips
·      Stone ground to shoulder
·      Row calories


Tuesday, January 29, 2013

Tuesday Week #6 Speed



Burgner warm up
Jump and shrug
Scare crow
Muscle snatch
Drop
Hang power snatch

Skill
Hang power snatch

WOD
Five rounds of:
5 hang power snatch
7 burpees
9 KBS
11 double unders
Rest 2 minutes

CFE
Burgner warm up
Jump and shrug
Scare crow
Muscle snatch
Drop
Hang power snatch

Skill
Hang power snatch

WOD
Part#1
6 minute AMRAP
3 hang power snatch
6 burpees

Part#2
6 minute AMRAP
7 KBS
15 double unders

Monday, January 28, 2013

Help make a change



Donate here: https://kenya.crossfit.com/sponsor?id=A174

AMRAP Fitness will be hosting a fundraiser on February 16, 2013 starting at 9am

Friends and families welcomes to workout for a cause. Sign up on the white board. This workout is has a meaning and we as a box have a GOAL of raising $2000

I feel we can meet and exceed the GOAL if we all work together and spread the reason for the cause to our friends and families. 

I strongly encorage all of you to sign up and represent our box "CrossFit South Rockland". Visit this link and join us: http://kenya.crossfit.com/

Let us make a change!

"Kinda effort equals sorta results"

Coach

Monday Week #6 Speed



Warm up
Agility ladder drills
·      In and outs
·      One foot
·      Quick feet
·      Lateral jumps

Skill
Push ups from deficit/ maintaining midline stability

WOD
Reverse Tabata x 10
·      Box jumps
·      Push ups from deficit (#45 plate)
·      Toes to bar
·      Jump lunges

Saturday, January 26, 2013

TEAM Saturday Week#5 Volume



Partner warm up
Partner carry
Plank push ups
Plank lateral jumps
Wheelbarrow

Skill
Muscle ups

TEAM WOD
12 minutes max effort TEAM muscle ups