CrossFit South Rockland

Friday, November 30, 2012

Week#7 Loading Friday



Warm up
Inch worm
Lunge complex
Single leg broad jump
OHS


Skill 
Band sprints 

WOD 
Part#1
Tabata  
Burpees 

Part#2
7 x 40 yard sprints  
2 minutes rest after each effort

Thursday, November 29, 2012

Week#7 Loading Thursday



Warm up
Broad jumps
Wall ball
KBS
Dynamic walk

Skill
Dead lift

WOD
three rounds of
Dead lift  3-3-3
Box jumps 21 -15-9

CFE
Warm up
See above

Skill
Deadlift

WOD
Part#1
7 minute AMRAP
2 dead lifts
7 box jumps w24/m30

Part#2
3 minutes max distance
Farmers walk


Wednesday, November 28, 2012

Day#45 Week#7 Loading Wednesday

Who will dethrone Nelson???
Warm up
400m run
Toes through rings
Wall climbs
OHS with a barbell
Duck walk

Skill
Strict press

WOD
5 rounds of:
15 pull ups
3 strict press
200m run


Tuesday, November 27, 2012

Day#44 Week#7 Loading Tuesday



Warm up
Plate pitch farmers walk
Keg carry
Single arm OH press
Strict pull-ups

Skill
Back squat

WOD
15 minute every minute on the minute
3 back squat
15 double unders
                

CFE
Warm up
Plate pitch farmers walk
Keg carry
Single arm OH press
Strict pull-ups

Skill
Back squat

WOD
15 minute every minute on the minute
3 back squat
7 burpees

Monday, November 26, 2012

Day#43 Week#7 Loading Monday



Warm up
2 minutes practice double unders
Plank hold x 3
3 minutes of "flip it"
(Max hold hollow, when tired, max hold superman)

Skill
HSPU deficit

WOD
HSPU deficit 3-6-9-12
Lunges 50-40-30-20

Sunday, November 25, 2012


Photo: Help make a difference in a child's life this holiday season. Drop off an unwrapped toy at AMRAP Fitness before 12/24

Thank you  & Happy Holidays!!!

www.amrapfitness.com


Help make a difference in a child's life this holiday season. Drop off an unwrapped toy at AMRAP Fitness before 12/24

Thank you & Happy Holidays!!!

Saturday, November 24, 2012

Day #41 Week#6 Speed Saturday



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

Skill
Thrusters

TEAM WOD
In teams of three. 30 seconds at each station followed by 1 minute of rest.
5 rounds of:
Box jumps
Thrusters
KBS

Friday, November 23, 2012

Day #40 Week#6 Speed Friday

Brian from Montana


Warm up
Inch worm
Dynamic walk
GHD back ext

Skill
Speed squats

WOD
Speed squats
3-3-3-3-3-3-3-3-3-3-3-3

Thursday, November 22, 2012

Day #39 Week#6 Speed Thursday



THANKSGIVING DAY
Warm up

Skill

WOD
Run 1K or row 1500m
7 rounds of: (one from the black row/ one from the blue row/ one from the green row/ you can also mix and match/ each round can be diffrent)
10 pull ups / 2 rope climbs / 3 muscle ups
20 push ups / 10 HSPU / 4 wall climbs
30 squats/ 20 pistols / 20 box jumps
Run 1K or row 1500m

Wednesday, November 21, 2012

Thanksgiving Day Schedule



Thursday 11-22-12 Thanksgiving Day

8am class

Come early to mobilize and get warmed up

Day #38 Week#6 Speed Wednesday



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

Skill
Ring dips

WOD
5 rounds of:
200m run
15 ring dips
15 wall ball shots

Tuesday, November 20, 2012

Day #37 Week#6 Speed Tuesday



Burgner warm up
Jump shrug
Scare crow
Muscle snatch
Power snatch

Skill
Power snatch

WOD
Every minute on the minute for 15 minutes
5 toes to bar
3 power snatches
                                                
CFE
Burgner warm up
Jump shrug
Scare crow
Muscle snatch
Power snatch

Skill
Power snatch

WOD
5 rounds of:
3 weighted pull ups
3 power snatches

Monday, November 19, 2012

Day #36 Week#6 Speed Monday



Warm up
400m run
Inch worms
Walking Sampson
Toy soldiers
Mountain climbers

Skill
Band springs

WOD
Part#1
5 rounds of:
40 yard sprints
Rest 1 minute

Part#2
10 X reverse Tabata
Burpees

Saturday, November 17, 2012

Day#34 TEAM Saturday



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

Skill
Deadlift


TEAM WOD
In TEAMS of 3 (one teammate at each station)

5 rounds of:
Each teammate must complete 30 seconds of work at each station before rotating. After each teammate has completed all three movements, the TEAM as a whole rest 1 minute.

  • Deadlift
  • Handstand hold
  • Lateral jumps over the parellette 

Friday, November 16, 2012

Day#33 Week#5 Volume Friday



Warm up
Roll back to candle stick
Hollow rocks
Super rocks
Partner hand stands

Skill
False grip pull ups

WOD
15 minute AMRAP
5 false grip pull ups
10 planche push ups
15 air squats or 10 pistols

Thursday, November 15, 2012

Day#32 Week#5 Volume Thursday



Warm up
2 minutes jump rope
OHS
Dips
GHD sit ups
GHD back ext
Handstand

Skill
Shoulder to overhead

WOD
15 minute AMRAP
Shoulder to overhead
5-10-15-20-25-30-35…
Double unders
5-10-15-20-25-30-35…

CFE
See above

Wednesday, November 14, 2012

Day#31 Week #5 Volume Wednesday



Warm up
Plat pinch famers walk
Single arm strict DB press
Wall ball
Lateral jumps with parallettes

Skill
Understanding of maintaining midline stabilization

WOD
10 x Tabata the following:
·      KBS
·      Burpees
·      B2B squats