CrossFit South Rockland

Wednesday, August 31, 2016

Day#31 Week#4 Loading


Warm up
Agility complex
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*

Skill
DB snatches

WOD
3 rounds of:
200m plate run w/25 m/45
30 steps OH walking lung with plate w/25 m/45
12 DB snatches w/70 m/100 

Tuesday, August 30, 2016

Day#30 Week#4 Loading



Warm up & Skill
Deadlift technique & work up to heavy 5

Weighted pull up

WOD
3 rounds of:
5 weighted pull ups w/35 m/55
5 deadlifts w/275 m/405

*7 minute time cap* 

Monday, August 29, 2016

Day#29 Week#4 Loading


Warm up
1 mile run

Skill
Movement standards

Partner WOD
20 minute Ping pong
2x 25m prowler push w/70 m/110
2x 100m KB run w/53 m/70
2x stairwell with plate w/25 m/45 

Saturday, August 27, 2016

Hero Saturday Day #27 Week #3 Speed

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

WOD
Holleyman
30 Rounds for time of:
5 Wall-Ball Shots w/14 m/20
3 HSPU
1 Power Clean w/155 m/225

Friday, August 26, 2016

Day #26 Week #3 Speed



Partner Warm up #3
Ping pong
3x FAST!
Double unders 15 reps
Jump lunges 5 reps
TTR 5 reps
GHD back ext 7 reps
Horizontal ring rows 7 reps
Ring dips to true support 7 reps

Skill
Hollow body position

Partner WOD
20 minute Tag
7 pull ups
7 ring dips
7 box jumps


Thursday, August 25, 2016

Day #25 Week #3 Speed


MB Warm up
4x
Lateral shuffle MB tosses
MB rotations
Partner wall ball shots

Skill
Movement standards

WOD
12x
30:30
-Wall ball w/14 m/20
-Shuttle run


Wednesday, August 24, 2016

Day #24 Week #3 Speed


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

Skill
Double unders

WOD
3 founds for time:
25 KBS w/35 m/53
50 double unders
15 TTB
*7 minute time cap*

Tuesday, August 23, 2016

Day #23 Week #3 Speed


Agility Warm up
1 mile run

-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
Wall squats

WOD
5x
200m SPRINT
40 air squats
Rest 3 minutes


Monday, August 22, 2016

Day #22 Week #3 Speed


Warm up
Snatch & C&J technique


WOD
Tabata the following
-Power snatch w/45 m/75
-1 minute rest
-Power jerk w/65 m/105
1 minute rest
-Clean and jerk w/85 m/135
1 minute rest
-Deadlift w/105 m/165

*Four scores/ total of power snatch, power jerk, C&J, and deadlift*


Saturday, August 20, 2016

Hero Saturday Day#20

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.


Warm up
Pose Technique #3
Pose running drills
-Stationary pulling
-Jump rope run
-Jump rope go!
-Pistol drill
-Partner blind running

WOD
Hamilton
3 Rounds for time of:
1000m Row
50 Push-ups
1000m Run
50 Pull-ups

Friday, August 19, 2016

Day #19 Week #2 Volume


Warm up
Agility Complex
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*

Skill
Double unders

WOD
3 minute AMRAP Double unders
Rest 20 seconds
3 minute AMRAP Air bike calories
Rest 20 seconds
3 minute AMRAP Row for calorie
Rest 20 seconds
3 minute AMRAP Double unders
Rest 20 seconds

Done!