CrossFit South Rockland

Saturday, November 30, 2013

TEAM Saturday



Warm up & skill
Stone G2S
In pairs
-Tabata mash stone G2S & burpees

Team WOD
12 minute AMRAP
In teams of 3 or 4 
4 stone G2S
10m stone carry
*Once each team member completes above the team is awarded one point*

Friday, November 29, 2013

Friday Speed


Warm up
Inversion to skin the cat to inversion to pike pulls
Pull over to support
P-bar complex
Seated leg raises in straddle
Super rocks

Skill
HSPU/pistols

WOD
30 seconds work followed by 1 minute rest
-Strict HSPU
-Pistols
-Strict pull ups
-Box jumps w/24 m/30

Thursday, November 28, 2013

Thursday Speed



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

Skill
Wall ball shots & MB cleans

WOD
5 rounds of:
30 seconds max effort followed by 1 minute rest
-Wall ball shots
-MB cleans
-Burpees


Wednesday, November 27, 2013

Wednesday Day#45 Speed

It's finally over
Warm up  
KB around the world
Russian swing
H2H swings
Release
Wall ball substitute

Skill
Movement standards

WOD
5 rounds of:
20 seconds of work and 40 seconds rest
-KBS
-Battle ropes
-TTB

Tuesday, November 26, 2013

Tuesday Day#44 Speed


Warm up   
2 minutes double unders
Bucket work
P-bar complex
Seated leg lifts
Handwalks
Pull over to support

Skill
Muscle ups

WOD
EMOTM for 15 minutes
15 double unders
2 muscle ups or 5 CTB pull ups

CFE
Warm up  
2K run

WOD
7 rounds of:
Row 7 calories
5 burpees over monorail
5 box jumps
Rest 2 minutes


Monday, November 25, 2013

Monday Day#43 Speed


Warm up & Skill
Snatch technique
-Pop
-Power snatch
-OHS
-Drop snatch

WOD
EMOTM for 15 minutes
2 hang squat snatch
-Hip

-Below the knee

Saturday, November 23, 2013

Saturday Day#40 Volume


Warm up
Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle

Skill
Muscle ups/ HSPU/ Pistol

WOD
2X
3 minute max effort
-Muscle ups, 1 minute rest
-HSPU, 1 minute rest
-Pistols, 1 minute rest

Thursday, November 21, 2013

Thursday Day#38 Volume


Partner warm up
Partner carry
Wheelbarrow
Plank push ups
Plank lateral jumps
Partner squats

Skill
Stone GTS

WOD
10 minute AMRAP
CTB pull ups & stone GTS w/95 m/145
3-6-9-12-15-18-21-24-27…

CFE
Warm up
1 mile run

5x
40yard sled sprints

WOD
7 minute AMRAP
7 CTB pull ups
7 sumo deadlifts w/135 m/185

Week #8
Day#2 TEAM Screening

Part#1
Max CTB pull ups

Part#2

7 minutes to find your 1 rep max split jerk

Wednesday, November 20, 2013

Wednesday Day#37 Volume


Warm up  
Plate pinch carry
OHS
Strict ring dips to true support
False grip ring rows
Roll back reach

Skill
Deadlifts & push ups

WOD
4 rounds of:
25 push ups
20 deadlifts w/115 m/155
15 over bar burpees

Tuesday, November 19, 2013

October highlights

Tuesday Day#36 Volume


Warm up   
Row 2 minutes
Plate push
Seal walk
Strict pull ups
Strict TTB

Skill
Wall ball shots

WOD
Complete the following:
Wall ball shots & row for calories
10-20-30-40

CFE
Warm up  
Tabata
-KB squats w/18 m/35
-Row

WOD
15 minute AMRAP
7 body weight back squats
400m run

Week #8
Day#1 TEAM Screening

Part#1
Max strict ring dips

Part#2
Elizabeth (squat cleans)