CrossFit South Rockland

Tuesday, December 31, 2013

Tuesday Week#3 Speed


Warm up
Plate pinch carry
Single arm strict press
Stone squat
Stone carry

Skill
Stone ground to shoulder

WOD
8 rounds of:
20 seconds work & 40 seconds rest
-Stone G2S
-Battle ropes

CFE
Plate pinch carry
Single arm strict press
Stone squat
Stone carry

Skill
Stone ground to shoulder

WOD
Tabata the following:
-Stone G2S
-Battle ropes
-Stone Squats
-Burpees

Monday, December 30, 2013

Monday Week #3 Speed


Warm up 
Bucket work
P-bar complex
Net climbs
Pull over to support
Planche push ups

Skill
Bar muscle ups

WOD
5 rounds of:
20 seconds work & 40 seconds rest
-Bar muscle ups
-Push ups or HSPU
-GHD sit ups
-Air squats or pistols

Saturday, December 28, 2013

Saturday Week#2 Volume




Warm up & Skill

Movement standards

TEAM WOD
20 Deadlifts, 275#
Run 400m  
20 Kettlebell swings, 70# 
Run 400m  
20 Overhead Squats, 115# 
Run 400m  
20 Burpees  
Run 400m  
20 Chest-To-Bar Pull-ups
Run 400m  
20 Box Jumps, 24"  
Run 400m 
20 Dumbbell Squat Cleans, 45# 

Run 400m

Friday, December 27, 2013

Thursday, December 26, 2013

Thursday Week#2 Volume



Warm up  & Skill
Rowing technique
5 internals
Row 20 seconds and 40 seconds rest

WOD
Complete the following:
2k row
100 CTB pull ups

CFE
Warm up 
Dead bug complex
Plank complex
Isometric holds
-tuck
-pike
-straddle
-hollow

WOD
Complete the following:
50 Burpees (games standard)
100 double unders
1K row
100 Jump lunges
100 CTB pull ups
*30 minute time cap*

Tuesday, December 24, 2013

Tuesday Week#2 Volume


Partner warm up
MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner sit ups

Skill
Movement standards

Partner WOD
15 minute AMRAP
*ping pong the movements. One work and one rest)
7 push ups or 7 HSPU
12 squats/ 8 pistols

15 KBS

CFE
Warm up
Tabata row

Max distance row in 7 minutes

WOD
20minute AMRAP
7 HSPU
14 KBS
10 box jumps W/26 M/32