CrossFit South Rockland

Saturday, September 29, 2012

TEAM Saturday Week#2 Volume



Warm up
2 minute practice double unders
2 rounds of:
5 reps, wall climbs 
10 reps, pull ups
10 reps, dips
10 reps, OHS

Skill
Thrusters

TEAM WOD
*In TEAMs of 4*

3 minute AMRAP
Max reps thrusters
*Two people work at a time*

Rest 2 minutes

3 minute AMRAP 
100m run relay 

Rest 2 minutes


3 minute AMRAP
Max reps thrusters
*Two people work at a time*


Rest 2 minutes

3 minute AMRAP 
100m run relay 

Friday, September 28, 2012

Friday Week#2 Volume

Motivating Jr. driving his can with Nelson yelling at him!

Warm up & skill
Pose running technique
Hold pose & change of support
Partner falling drill/ follow the hand/prevent over stride
Partner pose reinforcement (hands on shoulders)

WOD
Complete the following (20minute time cap)
Run 200m
15 burpees
Run 400m
15 burpees
Run 600m
15 burpees
Run 800
15 burpees
Run 1000m
15 burpees

Thursday, September 27, 2012

Thursday Week#2 Volume



Warm up
Plate pinch famers walk
Keg carry
Toes to bar

Skill
Stone ground to shoulder

WOD
15 minute AMRAP
Pull ups      3-6-9-12-15-18-21…
Stone G2S 3-6-9-12-15-18-21…

CFE
Dynamic warm up

Skill 
Stone Ground to shoulder

WOD
Run 200m
5 stone GTS
Run 400 
7 stone GTS
Run 800
10 stone GTS
Run 400m
7 stone GTS
Run 200m
5 stone GTS


Wednesday, September 26, 2012

Wednesday Week#2 Volume



Partner warm up
2 minute jump rope
Wall ball
Chest pass

Skill
DB or KB push press

WOD
30 minute AMRAP
10 Push ups
10 DB/KB push press
10 burpees

Tuesday, September 25, 2012

Tuesday Week#2 Volume



Warm up
2 minutes jump rope
Dips
Pull ups
GHD back ext
Hollow rocks
Lunges

Skill
OHS

WOD
“Nancy”
5 rounds of:
400m run
15 OHS

CFE
Warm up
3 rounds of:
10 wall ball shots
10 KBS
10 box jumps

Skill
Back squats

WOD
Row 1000m
5 back squats
Row 800m
5 back squats
Row 600m
5 back squats
Row 400m
5 back squats
Row 200m
5 back squats

Monday, September 24, 2012

Monday Week#2 Volume


Partner warm up
MB rotations
MB sit ups
MB chest pass
MB hip toss
MB bucket toss

Skill
Rope climbs & HSPU

WOD
20 minute AMRAP
3 rope climbs
6 HSPU
9 box jumps

Saturday, September 22, 2012

Week#1 Loading Saturday


Warm up
400m run
Toes to rings
Back ext
Hollow rocks
Super rocks 
OHS

Skill
DB snatch

TEAM WOD
*TEAMs consist of two individuals*
Complete the following:
100 Pull ups
90 DB snatch
80 wall ball shots
70 toes to bar

Friday, September 21, 2012

Week#1 Loading Friday


Warm up
Inchworm
GHD back ext
Famers plate walk
Strict pull ups

Skill
Deadlift from a deficit

WOD
Deadlift from a deficit
3-3-3-3-3-3-3-3-3-3-3-3

Thursday, September 20, 2012

Week#1 Loading Thursday



Warm up
400m run
KBS
Wall ball
Dips
Pull ups

Skill
Muscle ups

WOD
Complete the following:
Double unders 30-60-90
Muscle ups 9-6-3

CFE
Dynamic warm up

Mobility
Mash t-spine & caves

Skill
Double unders & body tension explanation of skill transfer

WOD
Part#1
Double unders 10-20-30-40-50
Push ups 50-40-30-20-10

Part#2
1 mile time trial

Wednesday, September 19, 2012

Week#1 Loading Wednesday



Warm up
Wall climbs
Broad jumps
OHS
GHD back ext
Toes to bar

Skill
Front squats

WOD
3 rounds for time:
400m run
25 box jumps
3 front squats

Tuesday, September 18, 2012

Week#1 Loading Tuesday



Warm up
Jump rope 2 minutes
Inversion-skin the cat-lower
Hollow rocks
Super rocks

Skill
Strict press

WOD
Complete the following:
Ring dips 25-20-15-10-5
Strict press 3-3-3-3-3

CFE
Dynamic warm up

Mobility
Mash glutes and calves

Skill
Strict press

WOD
15 minute AMRAP
3 strict press
200m run with 10 pound plate


Monday, September 17, 2012

Week#1 Loading Monday


Warm up
400m run
Tire flips

Skill
Running with the sandbag

WOD
15 minute AMRAP
1 prowler suicide
200m sandbag run

Saturday, September 15, 2012

Week#3 speed Saturday


Partner Warm up
MB sit ups
MB rotations
MB chest pass
MB bucket toss
MB hip pass

Skill
Farmer's walk

TEAM WOD
(in TEAMs of 4)
15 minute AMRAP
20 meter prowler push twice from each teammate
20 meter famer's walk twice from each teammate

Friday, September 14, 2012

Week#3 speed Friday



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

Skill
HSPU

WOD
 2 rounds of:
40 OH walking lunges holding a plate
30 box jumps
20 pull ups
10 HSPU

Thursday, September 13, 2012

Week #3 speed Thursday



Burgner Warm up
Jump shrug
Scare crow
Muscle snatch
OHS
Drop
Squat snatch

Skill
Squat snatch

WOD
12 minute AMRAP
10 squat snatches
25 double unders

Wednesday, September 12, 2012

Week#3 speed Wednesday



Warm up
V-ups
Hallow rocks
GHD sit ups
Toes to bar

Skill
Rope climbs

WOD
15 minute AMRAP
Row 10 calories
1 rope climb
10 burpees
10 jump lunges

Tuesday, September 11, 2012

Week#3 speed Tuesday Never forget 9/11/2001



Warm up
Rope climbs
Pull ups
OHS barbell
Strict ring dips to true support

Skill
Thrusters

WOD
3 rounds of:
9 thrusters
11 wall climbs
Then…
2001 Row

Monday, September 10, 2012

Week#3 speed Monday



Warm up & Skill
Break down squat clean technique
Review push press from the front and behind the neck

WOD
Bear complex
Complete 7 rounds of the following:
Squat clean
Front squat
Push press
Back squat
Push press

Saturday, September 8, 2012

Week#2 volume Saturday


Warm up
Toes to bar
Hollow rocks
V-ups
GHD sit ups

Skill
Fat bar dead lifts

TEAM WOD
12 minute AMRAP
Fat bar dead lifts
(Womens/110 Men/180)
In TEAMs of three or four strategies transition of weight, individuals, and reps 

Friday, September 7, 2012

Week#2 volume Friday



Warm up
Dips
Pull ups
GHD sit ups
GHD back ext
OHS barbell

Skill
Rope slams

WOD
NO TRANSITION TIME
Tabata
Battle ropes
Tabata
Burpees
Tabata
Battle ropes
Tabata
Burpees

Thursday, September 6, 2012

Barbell for Boobs




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Week #2 volume Thursday


Warm up
KB around the world
KB Russian swing
KB release
KB throw back
KB wall ball sub

Skill
KB snatch

WOD
Complete the following:
Wall climbs 21-15-9
KB/DB snatch 21-15-9

Wednesday, September 5, 2012

Week#2 volume Wednesday


Warm up
Pose running technique
Jump understanding landing
Body stiffness awareness
Hop and fall
Jump rope lean and fall
Partner falling drill/ follow the hand

Skill
Muscle ups

WOD
Complete the following:
15 muscle ups
50 back squats at body weight
Run 1 mile

Tuesday, September 4, 2012

Week#2 volume Tuesday



Warm up
2 minutes of double unders
Hold true support on rings
Hold L-sit
Hold handstand
Hold hollow

Skill
Push press

WOD
15 minute AMRAP
15 KBS
20 Push press
25 Double unders