CrossFit South Rockland

Saturday, May 31, 2014

Saturday Week#4 Loading



Warm up  
Dips
Pull ups
Hollow rock
Super rocks
OHS

Skill
Stone G2S/ squat/ stone carry

Partner WOD
15 minute AMRAP
Ping pong the following
3 stone G2S
10m stone carry
3 stone squats
10 m stone carry

Friday, May 30, 2014

Friday Week#4 Loading


Warm up & Skill
Clean and thruster

WOD

12 minutes to find your 3 rep max thruster


Thursday, May 29, 2014

Thursday Week#4 Loading


Warm up  
2 minutes double unders
Tabata row

Skill
Movement standards

WOD
For time:
50 double unders
3 weighted pull ups
300m row
3 weighted pull ups
600m MB run w/14 m/20
3 weighted pull ups
300m row
3 weighted pull ups
50 double unders



CFE
Warm up
3K row TT

WOD
3 rounds of:
600m MB run w/14 m/20
3 weighted pull ups



Wednesday, May 28, 2014

Wednesday Week#4 Loading


Warm up
Plate pinch carry
Plate push
Seal walk
Good morning
OHS

Skill
Movement standards

WOD
5 rounds of:
7 weighted box jumps
10 DB strict press
40m prowler push


Tuesday, May 27, 2014

Tuesday Week#4 Loading


Warm up
1K run

Skill
OHS/FS/BS getting it from ground to position

WOD
For time:
10 OHS w/85 m/115
400m run
10 front squats w/115 m/165
400m run
10 back squats w/155 m/215
400m run

CFE
Warm up
Run 200m, rest 1 minute
Run 400m, rest 2 minutes
Run 600m, rest 3 ,minutes
Run 800m

WOD
20 minute AMRAP
10 back squats w/165 m/225
Run 400m

Monday, May 26, 2014

Monday Week#4 Loading



Partner warm up 
-Handstands
-Spotted handstand push ups
-Spotted front lever on the rings
-Spotted reverse lever on the rings
-Wall ball shots

Skill
OH pistols

WOD
15 minute AMRAP
3 weighted dips
6 weighted push ups
9 OH pistols/ 12 DB squats


Saturday, May 24, 2014

Saturday Week#3 Speed


MB Warm up
MB chest pass
MB hip toss
MB rotations
MB sit ups
Wall ball shots

Skill
Movement standards

Partner WOD
Complete as many reps as possible in allotted amount of time. Only one partner can move at a time.
3 rounds of:
-2 minutes double unders
-1 minute rest
-2 minutes shoulder to over head w/45 m/75 (bar must never touch the ground/ loss of 5 reps as penalty) 
-1 minute rest
-2 minutes jump lunges

Friday, May 23, 2014

Friday Week#3 Speed


Warm up
Midsection
2 minutes of double unders
3x 15 of:
-      Hollow rocks
-      Tucks
-      V-ups
-      Sit ups
-      TTB

Skill
DB snatch

WOD
Reverse Tabata the following:
-Wall ball
-DB snatch
-Stone G2S
-KBS

Thursday, May 22, 2014

Thursday Day#45 Week#3 Speed


Warm up  
P-bar complex
Bucket work
Work the front lever
Strict TTB
Pull ups

Skill
Ski technique

WOD
4 rounds of:
30 seconds work 1 minute rest
-Ski for calories
-Ring dips
-Burpees
-Push ups

CFE
Warm up
Ski 3K

WOD
5x
20:40
-Row for calories
-Burpees over monorail
-Ring dips



Wednesday, May 21, 2014

Wednesday Day#44 Week#3 Speed


Warm up
2 minutes double unders
Plate push
Inch worm
Broad jumps
TTR
Box jumps

Skill
Movement standards

WOD
Part #1
400m max effort TT

Part#2
5x
30:30
-Pull ups
-Thrusters


Tuesday, May 20, 2014

Tuesday Day#43 Week#3 Speed




Warm up
400m run
Russian KBS
TTR
Wall climbs
OHS

Skill
Movement standards

WOD
5x
20:40
-Box jumps
-Football bar shoulder to overhead
-GHD sit ups
-KBS

CFE
Warm up
4 x 400m repeats
(Your 400m time is your rest time)

WOD
Tabata the following
-Box jumps
-FB bar shoulder to overhead
-GHD sit ups
-KBS