CrossFit South Rockland

Saturday, August 31, 2013

Day#41 Saturday

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.
Please enter the amount you can contribute below. Thank you.


Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Friday, August 30, 2013

Day#40 Week#6 Speed Friday



Warm up  
600m run
Band drills
-back peddle
-side shuffle
-sprint

Skill
Sprinting

WOD
4 rounds of:
4 X 100m relay
3 minutes rest after each effort

Thursday, August 29, 2013

Day#39 Week#6 Speed Thursday



Partner warm up
MB chest pass
MB hip toss
MB sit ups
MB seated hand offs

Skill
MB clean

WOD
EMOTM for 15 minutes
7 parallette push ups
5 MB cleans

CFE
Partner warm up
MB chest pass
MB hip toss
MB sit ups
MB seated hand offs

Skill
MB clean

WOD
Part#1
EMOTM for 7 minutes
7 parallette push ups
5 MB cleans

Part#2
3 minutes max effort
Wall ball shots

Wednesday, August 28, 2013

Day#38 Week#6 Speed Wednesday




Warm up
3x
Sampson stretch
OHS
Dips
Pull ups
GHD sit ups
GHD back ext

Skill
Pacing

WOD
Reverse Tabata
-Jumping lunges
-KBS
-Burpees

Tuesday, August 27, 2013

Day#37 Week#6 Speed Tuesday




Warm up  
Farmers walk
KBS
Plate run
GHD sit ups

Skill
DB snatch

WOD
5 rounds of:
30 seconds max effort/ one minute rest
-DB snatch
-Row for calories

CFE
Warm up 
Farmers walk
KBS
Plate run
GHD sit ups

Skill
DB snatch

WOD
Part#1
Tabata mash x 8
-DB snatch
-Row for calories

Part#2
-3x 40 yard sprints (rest 3 minutes after each effort)


Monday, August 26, 2013

Day#36 Week#6 Speed Monday



Warm up   
Inversion to skin the cat to lower
Pull over to support
Handstand holds
Pistols

Skill
Cycling reps

WOD
Tabata mash x 12
-TTB
-Box jumps