Hip or ankle

Friday- Week#1 loading

Warm up

Dips

Pull ups

GHD sit ups

Reverse hyper

OHS with barbell

Skill

Back squats

WOD

Back squat

3-3-3-3-3

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- 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- 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- 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

Motivational Training Reel (Martial Arts spot)

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

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

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

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

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**

Day#43 Monday

Warm up & Skill

Clean and jerk

WOD

“Grace”

30 squat clean and jerk for time

**Compair to July 9th**

Congrats!!!

Masters Winners!!!

Go AMRAP!!!

Open Winners!!!

Congrats Hybrid Athletics

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)

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

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

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

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

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

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:

1. https://www.facebook.com/BellatrixNutrition.  2. http://bellatrixnutrition.wordpress.com/. 3. https://www.facebook.com/JustEatingRealFood.

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…

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)

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

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