CrossFit South Rockland

Thursday, August 30, 2012




AMRAP Fitness CrossFit South Rockland will be hosting a CrossFit all men’s TEAM event. Dedicated towards the men & women that serve or have served in our armed forces.

100% of all proceeds will go to the Wounded Warrior Project.

Each box can have a max of 2 TEAMs (one TEAM is considered 4 men) Each box is responsible for at least one JUDGE.

We are limiting the number of TEAMs competing. Please e-mail us at amrapfitness@hotmail.com for part of registration.

Each TEAM is responsible for a minimum of $150 donation to the wounded warrior project for finalizing registration. Donations are due November, 10 2012.

Open division- ages 16 to 39

Masters division- ages 40+


Ray Traitz
80 Red Schoolhouse Road, Unit 110
Chestnut Ridge, NY 10977
www.amrapfitness.com

Thursday- IVAN's B-day- Week #1 loading

Happy Birthday Ivan!

Warm up &Skill
HSPU body positioning and faults
Pistols

WOD
5 rounds of:
10 HSPU
15 pistols
200m run

Motivational training/fighting montage

Wednesday, August 29, 2012

Wednesday- Week#1 loading



Warm up
2 minutes of jump rope
GHD sit ups
Toes to bar
Hollow rocks
V-ups

Skill
Deadlifts

WOD
12 minute AMRAP
Row 10 calories
10 box jumps
3 deadlifts

Tuesday, August 28, 2012

Tuesday- Week #1 loading



Warm up & Skill
Hang squat clean
Jump shrug
Muscle clean
Rack drop
Front squat
H.S.C.

WOD
Complete the following:
Strict ring dips to true support 5-10-15-20
Hang squat clean 3 after each set of dips

Monday, August 27, 2012

Monday- Week #1 loading



Warm up
Run 400m
Dynamic walk
Inch worm
Broad jumps
GHD back ext

Skill
Heavy prowler

WOD
15 minute AMRAP
20m prowler push
Run 400m

Saturday, August 25, 2012

Train for LIFE!

TEAM Saturday


Warm up
Inch worm
Dynamic walk
Walking Sampson
Toy soldiers

Skill
Man makers
(DB- down/ push up/ row R&L/ up/ clean/ thruster)

TEAM WOD
In TEAMs of 3 complete the following:
Row 2K (accumulate as a TEAM)
50 man makers
200 toes to rings
Row 2K (accumulate as a TEAM)

Friday, August 24, 2012

Friday



Warm up
Wall climbs
Inversion to skin the cat to lower
Hollow rocks
Super rocks

Skill
Transitions into movements and psychological tips

WOD
 “Cindy”
20 minute AMRAP
5 pull ups
10 push ups
15 air squats

**Compare to July 13th**


Thursday, August 23, 2012

Thursday



Partner warm up
MB sit ups
MB chest pass
MB hip toss
Wall ball

Skill
Band distraction bus stretch

WOD
Complete 7 rounds of:
20 wall ball shots
Run 200m

Wednesday, August 22, 2012

Day#45 Wednesday




Burgener Warm up
Shrug
Scare crow
Muscle snatch
Drop
Power snatch

Skill
Power snatch

WOD
12 minute AMRAP
7 power snatch
7 bar facing burpees
10 push ups

Tuesday, August 21, 2012

Day#44 Tuesday



Warm up
Strict ring dips to true support
Strict pull ups
Strict toes to bar
GHD back ext
OHS with barbell

Skill
Band distraction Sampson

WOD
3 rounds of:
Run 400m
30 walking lunges

**Compare to July 10th**

Monday, August 20, 2012

Day#43 Monday



Warm up & Skill
Clean and jerk

WOD
“Grace”
30 squat clean and jerk for time

**Compair to July 9th**

Sunday, August 19, 2012

Congrats!!!

Masters Winners!!!

Go AMRAP!!!




Open Winners!!!

Congrats Hybrid Athletics


Saturday, August 18, 2012

Day#41 Battle of the Boxes



Event#1
10 minute AMRAP
***5 point deduction each time any gear hits the ground***
15 squats (front squats 1 point/ OHS 2 points)
150m run with all of the equipment (5 point deduction each time anything hits the ground)
3 bar jump (each team member at least knee height)
Open weight M#185/W#115
Masters M#145/W#95

Event#2
7 minutes to find your 1 rep max 
Log press (STRICT)
Each team member will find their 1 rep max and individual efforts will be added together for a TEAM total in pounds

Event#3
7 minute AMRAP
All 4 team members are working at once. NO TRADE OFFS!
Rope climb & double unders
In order for a rope climb to count your partner must double under continuously until the climber gets to the top (1 rope climb 1 point)

Muscle up & pistol
In order for a muscle up to count your partner must execute 4 pistol squats (1 muscle up 2 points)


Friday, August 17, 2012

Day#40 Friday



Warm up
Run 400m
Inch worm
Dynamic walk
Single leg broad jump
Strict toes to bar

Skill
Rowing stroke

WOD
4 rounds of:
Row 500m
15 burpees
Rest 2 minutes

Thursday, August 16, 2012

Day #39 Thursday




Burgner warm up
Jump shrug
Scare crow
Muscle snatch
OH drop
Squat snatch

Skill
Squat snatch

WOD
**20 minute time cap**
Complete the following:
Pull ups 5-10-15-20
Squat snatch 20-15-10-5

Wednesday, August 15, 2012

Day #38 Wednesday



Partner warm up
Rack stretch
Front squat
Jump shrug
Squat clean

Skill
Squat clean

WOD
**15 minute time cap**
Complete the following
Ring dips 21-15-9
Squat clean 21-15-9
200m run after each round

Tuesday, August 14, 2012

Day#37 Tuesday



Warm up
Row 2 minutes
Skin the cat
Inch worm
Lateral lunges
Strict pull ups

Skill
Strict press

WOD
Part #1
7 minute to find your 1 rep max strict press

Part#2
2k row

Monday, August 13, 2012

Day #36 Monday



Warm up
Practice 2 minutes of double unders
Reverse wall climbs
Candle stick
Planche push ups
OHS

Skill
Pistols/ one legged squats/ roll back variation

WOD
12 minute AMRAP
7 toes to rings
5 HSPU
7 pistols

Sunday, August 12, 2012

My personal health journey


Hello everyone my name is Troy Villeneueve, I would like to share my story with you. I had recently decided it was finally time. I had built enough mental strength, courage and pride to have it out there for a large amount of people to see. I had originally shared it with a very supportive friend through her Facbook support pages as well as her blog. Of which I’m gladly going to share the links to, as she and her pages have been a great support to many including myself. With a positive vibe it’s always uplifting, encouraging and informative to be frequented by the content she includes in all of her posts.
As I continue sharing the many things I’ve experienced and continue to experience I will be posting my thoughts, influencial pages/blogs and sites from the many individuals that have affected me in a positive supportive way. Which have helped me in my research to gain the knowledge that has brought me to a better place in my life, as I continue to work toward reaching my own personal goals in a positive and fruitful manner I hope you will join me.
Those links are:
This is my story, hope it helps you in some positive and enlightening way. This is all new to me but I think you can leave comments at the bottom of the page, have a fantastic day…

Saturday, August 11, 2012

Day #34 Saturday


Warm up
400m run
Wall ball
KBS
GHD back ext

Skill
WOD brief and practice

TEAM WOD
10 minute AMRAP
***5 point deduction each time the bar hits the ground***
Front squats 15
150m run with all of the equipment (5 point deduction each time anything hits the ground)
3 bar jump (each team member at least knee height)

Friday, August 10, 2012

Day#33 Friday



Warm up
400m rum
Tire flips

Skill
Yoke walks

TEAM WOD
12 minutes max TEAM weight efforts for 20 meters
Yoke walks

Thursday, August 9, 2012

Day#32 Thursday



Warm up
Single arm OH press
Famers walk with plates
Strict pull ups
GHD back ext

Skill
Muscle ups

WOD
Fort time *15 minute time cap*
Double unders 50-40-30-20
Muscle ups 3-6-9-12