CrossFit South Rockland

Monday, September 30, 2013

Monday Week#1 Loading



Warm up  
2 minutes double unders
P-bar walk
GHD Back ext
Hollow rocks
Net climbs
OHS

Skill
Prowler push

Partner WOD
12 minute AMRAP
20m prowler push repeats W/90 M/140

Saturday, September 28, 2013

TEST Week#10 Saturday



Partner warm up
MB chest pass
MB hip toss
MB back to back hand off
MB sit ups

Skill
Movement standards

TEAM WOD
TEAMs of 4
5 rounds of:
30 seconds of work and 1 minute rest 
-Row for calories
-Box jumps
-Burpees
-Rope climbs

Friday, September 27, 2013

TEST Week#10 Friday



Warm up  
2 minutes double unders
Dips
False grip ring rows
GHD sit ups
GHD back ext
OHS

Skill
Movement standards

Test 3
3 x max effort pull ups
Rest as needed

(Score best effort)

Test 7
1 minute max effort TTB

Test 11
3 x max effort HSPU
Rest as needed

(Score best effort)

Thursday, September 26, 2013

TEST Week#10 Thursday



Warm up
Plate pinch carry
Single arm strict DB press
Double KB rack carry
Strict TTB

Skill
Stone ground to shoulder

Test 8
1 minute max effort stone GTS W/#95 M/#145

Test 2
3 minutes max distance row


CFE
Warm up
Plate pinch carry
Single arm strict DB press
Double KB rack carry
Strict TTB

Skill
Stone ground to shoulder

Test 8
1 minute max effort stone GTS W/#95 M/#145

Test 2 (a)
6 minutes max distance row

Wednesday, September 25, 2013

TEST Week#10 Wednesday



Warm up  & Skill
Clean technique

WOD
"Badger"
Three Rounds for time of: 
30 Cleans W/65 M/95
30 Pull-ups
800 meter run