AMRAP Fitness Strength and Conditioning: January 2013

Thursday, January 31, 2013

Thursday Week#6 Speed

Warm up

Dead bug complex

Plank complex

Tuck/ pike/ hollow complex

Skill

L-pull ups/ tuck pull ups/ strict pull ups

WOD

Every minute on the minute for 15 minutes

3 L-pull ups

5 wall ball shots

CFE

Warm up

Dead bug complex

Plank complex

Tuck/ pike/ hollow complex

Skill

L-pull ups/ tuck pull ups/ strict pull ups

WOD

3 rounds of:

800m run

15 strict pull ups

20 wall ball shots

Wednesday, January 30, 2013

Wednesday Week #6 Speed

Warm up

2 minutes of double unders

Power jumps

Strict pull ups

Strict ring dips to true support

Negative toes to bar

Skill

Stone ground to shoulder

WOD

5 rounds of:

30 seconds max effort at each station followed by 60 seconds rest

· Ring dips

· Stone ground to shoulder

· Row calories

Tuesday, January 29, 2013

Tuesday Week #6 Speed

Burgner warm up

Jump and shrug

Scare crow

Muscle snatch

Drop

Hang power snatch

Skill

Hang power snatch

WOD

Five rounds of:

5 hang power snatch

7 burpees

9 KBS

11 double unders

Rest 2 minutes

CFE

Burgner warm up

Jump and shrug

Scare crow

Muscle snatch

Drop

Hang power snatch

Skill

Hang power snatch

WOD

Part#1

6 minute AMRAP

3 hang power snatch

6 burpees

Part#2

6 minute AMRAP

7 KBS

15 double unders

Monday, January 28, 2013

Donate here: https://kenya.crossfit.com/sponsor?id=A174

AMRAP Fitness will be hosting a fundraiser on February 16, 2013 starting at 9am

Friends and families welcomes to workout for a cause. Sign up on the white board. This workout is has a meaning and we as a box have a GOAL of raising $2000

I feel we can meet and exceed the GOAL if we all work together and spread the reason for the cause to our friends and families.

I strongly encorage all of you to sign up and represent our box "CrossFit South Rockland". Visit this link and join us: http://kenya.crossfit.com/

Let us make a change!

"Kinda effort equals sorta results"

Coach