CrossFit South Rockland

Monday, June 30, 2014

Saturday, June 28, 2014

Saturday Week#8 Volume



No class

AMRAP is headed to the 

2014 Eropa Games
in Harford, CT

Connecticut Convention Center

Contact me for tickets and directions

Friday, June 27, 2014

Friday Week#8 Volume


Warm up  
4 x gasers 

Skill
Movement standards 

WOD
“Cindy or Mary”
20 minute AMRAP
5 pull ups, 10 push ups, 15 air squats
or
5 HSPU, 10 pistols, 15 pull ups

Thursday, June 26, 2014

Thursday Week#8 Volume



Thursday
Warm up
Strict pull ups
Strict dips
Strict TTB
Good mornings
OHS

Skill
Movement standards

WOD
“Nancy”
5 rounds of:
400m run
15 OHS w/65 m/95

CFE
Warm up
7x
30:30 interval row

WOD
“Naughty Nancy”
4 rounds of:
600m run
25 OHS w/95 m/140




Wednesday, June 25, 2014

Wednesday Week#8 Volume


Wednesday
Warm up & Skill
Hang power clean technique & Pistols

WOD
3 rounds of:
15 hang power cleans w/105 m/145
25 burpees
35 pistols


Tuesday, June 24, 2014

Tuesday Week#8 Volume



Warm up  
Pose running drills #2
-Stationary pulling
-Partner pulling drill
-Partner falling drill
-Follow the hand
-Partner pulling reinforcement

Skill
Bar muscle up

WOD
20 minute AMRAP
800m run
Max effort bar muscle ups

CFE
Warm up
1 mile run

Skill
Bar muscle ups

WOD
3x
1500m row
5 muscle ups




Monday, June 23, 2014

Monday Week#8 Volume




KB warm up  
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute

Skill
KB snatch

WOD
100 wall ball shots
75 KBS
50 KB snatch (25R/25L)


Saturday, June 21, 2014

Saturday Week#7 Loading



Warm up
OHS
Good mornings
GHD sit up
Dips
Pull ups

Skill
DB snatch

Partner WOD
2 rounds of:
6 DB snatches
DB Run 100ft
6 DB snatch
DB Run 200ft
6 DB snatches
DB Run 300ft
6 DB snatches
DB Run 400ft

Friday, June 20, 2014

Friday Week#7 Loading



Warm up  
Net climbs
Inch worm
Good morning
OHS
Strict dips to true support

Skill
Prowler push

Team WOD
In TEAMs of 3
12 minute AMRAP
20m prowler pushes



Thursday, June 19, 2014

Thursday Week#7 Loading

 

Warm up & Skill
Hang power clean technique

WOD
3 rounds:
3 hang power clean
HSPU 21-15-9

CFE
Warm up
2K ski

WOD
10 minute AMRAP
2 hang power cleans
10 strict HSPU

2K ski


Wednesday, June 18, 2014

Wednesday Week#7 Loading


Partner warm up
T-jumps
Jump over crawl under
Partner plank push ups
Partner carry

Skill
Movement standards

WOD
3 rounds of:
20 weighed push ups w/25 m/45
20 KBS w/53 m/70
Reverse sled drag 40m W/95 M/135


Tuesday, June 17, 2014

Tuesday Week#7 Loading


Warm up  
400m run
OH duck walk
Good mornings
TTR
Push up complex

Skill
Back squat

WOD
5x
400m KB carry
3 back squats

CFE
Warm up
Loaded 1 mile run TT (vest w/20 m/45)

WOD
3x
Loaded 800m (vest w/20 m/45)
30m DB lunges w/25 m/45

Monday, June 16, 2014

Monday Week#7 Loading



Warm up  
Suicide complex
-Forward/ backward
-Shuffle
-Caraocia
-Sprinting
-*10 yard broad jumps*

Skill
Weighted pull ups

WOD
Weighted pull ups
5-5-5-3-3-3-1-1-1

Saturday, June 14, 2014

Saturday Week#6 Speed


Warm up
400m run
Push ups
Super rocks
V-ups
Net climb
OHS

Skill
Rope climbs

Partner WOD
15 minute AMRAP
Partner one 
400m run

Partner two
2 rope climbs
7 thrusters
*Until your partner is finished running*

One round is when both partners complete the run & couplet 


Friday, June 13, 2014

Friday Week#6 Speed


Warm up  
400m run
Wall climbs
Push up complex
TTR
Hollow rocks
Super rocks

Skill
Press/push press/power jerk

WOD
5x
30 seconds of work followed by 1 minute rest
-Press
-Push press
-Power jerk
W/65 M/95


Thursday, June 12, 2014

Thursday Week#6 Speed


Warm up  
2 minutes double unders
Inversion, to skin the cat, to inversion, to 3 pike pulls, to negative front lever
Good mornings
OHS
Hollow rocks

Skill
Muscle ups

WOD
EMOTM for 15 minutes
In 20 seconds
-15 double unders
-Max muscle ups
*Once 20 seconds if up you must rest 40 seconds*

CFE
Warm up
10x
20:40
Burpee intervals

WOD
5x
15 double unders
5-10-5 shuttle sprint
15 double unders
10 CTB pull ups
Rest 2 minutes


Wednesday, June 11, 2014

Wednesday Week#6 Speed


Partner warm up
T-jumps
Jump over crawl under
Partner carry

Skill
Viper press

WOD
5 rounds of:
20 seconds of work and 40 seconds rest
Battle ropes
Parallette push ups
Viper press


Tuesday, June 10, 2014

Tuesday Week#6 Speed


Warm up & Skill
Hang snatch technique

WOD
7x
10 CTB pull ups
5 hang snatches
Rest 2 minutes

CFE
Warm up
3x
800m repeats

WOD
5x
14 box jumps
12 jump lunges
5 hang snatches
5 OHS
Rest 2 minutes