CrossFit South Rockland

Saturday, January 31, 2015

Day#20 Week#7 Load


Partner warm up (ping pong)
Plate push 10m
Plate pinch carry 20m
Stone carry 10m
Stone squat 5 reps
Partner carry 20m

Skill
Log ground to over head

Partner WOD
15 minute ping pong
3 log G2 OH
6 log later jumps
20m band sprints

Friday, January 30, 2015

Day#19 Week#7 Load


Warm up
2 minutes double unders
Net climbs
P-bar complex
Inversion to 3 pike pulls
Seal walk
Plate push
Work the front lever

Skill
Movement standards

WOD
3x
20 push up and over DB
40m single arm clothesline DB lunges (switch arms at 10m)
20 DB hanging tucks

Thursday, January 29, 2015

Day#18 Week#7 Load



Warm up & Skill
Clean and jerk technique

WOD
Complete the following:
1 C & J
5 burpees over the bar
1 C & J
10 burpees over the bar
1 C & J
15 burpees over the bar


Wednesday, January 28, 2015

Day#17 Week#7 Load


Warm up
3 minute row
Tabata row

Toy soldiers
Dynamic walk
Lunge complex

Skill
Rope climb & OHS

WOD
20 minute AMRAP
5 OHS (from rack)
Row 500m
2 rope climbs

Tuesday, January 27, 2015

Day#16 Week#7 Load


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

Skill
Weighted pull ups & dips

WOD
13 minute AMRAP
20m stone carry
3 weighted pull ups
3 weighted dips


Monday, January 26, 2015

Day#15 Week#7 Load



Partner warm up
T-jumps
Jumps over crawl unders
Plank push ups
Negative pull ups

Skill
Press & Deadlift

WOD
3x
2 deadlifts
3 press
15 KBS


Saturday, January 24, 2015

Day#13 Week#6 Saturday



The CrossFit Warm up
3x 15
Samson Stretch (15-30 seconds)
Overhead Squat with barbell
Sit-ups
Back-extensions
Pull-ups
Dips


Skill 
Movement standards

WOD
CrossFit Open 13.2
10 Min AMRAP
5 Shoulder to Overhead w/75 m/115
10 Deadlifts w/75 m/115
15 Box Jumps w/20 m/24

Friday, January 23, 2015

Day#12 Week#6 Friday


Warm up
Row 3 minutes

Dynamic walk
Inch work

7x
20:40
Row intervals

Skill
Movement standards

WOD
Complete the following:
500 row
15 burpees over the mono rail
100 double unders
5 burpees



Thursday, January 22, 2015

Day#11 Week#6 Thursday


Warm up  
2 minutes jump rope

Plank complex
Dead bug complex

Skill
DB clean & DB shoulder to OH

WOD
7x
20:40
-Lunges
-Ring dips
-DB cleans
-DB shoulder to OH


Wednesday, January 21, 2015

Day#10 Week#6 Wednesday


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

Skill
HSPU

Partner WOD
17 minute ping pong
7 HSPU (each)
8 KBS w/53 m/70
9 calorie row


Tuesday, January 20, 2015

Day#9 Week#6 Tuesday



Warm up  
Lunge complex
OHS
Good morning
Later jumps over the bar
GHD sit ups
Push up complex

Skill
SDHP

WOD
Tabata the following:
-OHS w/65 m/95
-SDHP w/ m/95
-Double unders


Monday, January 19, 2015

Day#8 Week#6 Monday



Warm up
2 minutes of double unders
Straddle walkout to push up
Lateral lunges
Roll back reach (middle/ left/ right)
Super rocks
Power jumps
Inversion to skin the cat
Pull over to support
Wall climbs

Skill
Movement standards

WOD
Complete the following:
21-15-9
Box jumps w/24 m/30
Pull ups


Saturday, January 17, 2015

Day#6 Saturday Week#5 Volume



Warm up
2 minutes jump rope
Crab walk
Close grip OHS
Good morning
Strict TTB

Skill 
Muscle ups

WOD
50 muscle ups for time

Friday, January 16, 2015

Friday Day#5 Week#5 Volume

How can we fix this squat?

Warm up
Dips
Pull ups
Good mornings
OHS
Hollow rock

Skill
MB cleans & DB snatch

WOD
For time:
100 wall ball shots w/14 m/20
100 KBS w/35 m/53
100 DB snatches w/45 m/70
100 MB cleans w/14 m/20

Thursday, January 15, 2015

Thursday Day#4 Week#5 Volume



Partner warm up  
Plank - push ups
Plank - lateral jumps
Partner sit ups
Partner carry

Skill
Movement standards

Partner WOD
20 minute ping pong
10 burpees each
Band sprints 20m each
7 ring dips each
10 TTB

Wednesday, January 14, 2015

Wednesday Day#3 Week#5 Volume


Warm up & Skill
Clean technique

WOD
4 minute AMRAP 
-Battle ropes
-CTB pull ups
-Hang power clean

Tuesday, January 13, 2015

Tuesday Day#2 Week#5 Volume


Warm up  
3x Inversion to skin the cat to pike pull to SLOWLY lower
P-bar complex
Bucket work
Pull over to support
Work the front lever
OH pistols
Hand stands
Push up complex
GHD sit ups

Skill
HSPU and Stone G2S

WOD
10 x Tabata mash (for total reps)
-HSPU
-Stone G2S

Monday, January 12, 2015

Monday Day #1 Week#5 Volume


Warm up
2 minutes jump rope
Walking lunges
Pull ups
Hollow rocks
Super rocks
Super man push ups

Skill
Movement standards

WOD
30 Minute AMRAP
Ski 12 calories
30 double unders
12 calorie air bike
15 burpees over mono rail
12 calorie row

Saturday, January 10, 2015

TEAM Saturday Week#4 Load


Warm up & Skill
Snatch technique

WOD
CrossFit Open 12.2
10 minute AMRAP
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

Friday, January 9, 2015

Friday Week#4 Load


Warm up
2 minutes double unders
Crab walk
P-bar complex
Bucket work
Net climbs
TTR
Super rocks

Skill
Weighted pull up

WOD
17 minute AMRAP
3 weighted pull ups
6 weighted pistols
9 HSPU

Thursday, January 8, 2015

Thursday Week#4 Load


Warm up & Skill
Clean technique

WOD
12 minute AMRAP
1 clean from floor
10 calorie row
1 clean from floor + 1 hang clean
12 calorie row


Wednesday, January 7, 2015

Wednesday Week#4 Load



Warm up  
Toy soldiers
Walking knee tucks
Power skips
Butt kicks
Broad jumps
Push ups
TTR

Skill
Dead lifts

WOD
Complete the following:
10 deadlifts
15 DB burpees
25 double unders
30 DB lunges

Tuesday, January 6, 2015

Tuesday Week#4 Load


MB warm up  
MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
Stone squats

Partner WOD
23 minute Ping pong
10m farmers walk (each)
5 stone squats (each)


Monday, January 5, 2015

Monday Week#4 Load




Warm up & Skill
Push press & jerk

WOD
EMOTM for 15 minutes
Push press & jerk


Saturday, January 3, 2015

Saturday Week#3 Speed


Warm Up
2K run

Skill
Power cleans

WOD
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycle

Friday, January 2, 2015

Friday Week#3 Speed


Warm up & Skill
Clean and shoulder to overhead technique

WOD
5x
5 hang power clean
5 front squats
5 shoulder to overhead
*Rest 3 minutes


Thursday, January 1, 2015

Thursday Week#3 Speed



Warm up
3 minute row

Walking Sampson
Dynamic walk

7x
30:30 row intervals

Skill
Movement standards

WOD
Complete the following:
1K row
50 TTB