CrossFit South Rockland

Friday, February 28, 2014

Friday Week#1 Loading


Warm up  
Good morning
Inchworm
GHD sit ups
Strict pull ups

Skill
Back squat

WOD
Back squat

5-5-5-3-3-3

Thursday, February 27, 2014

Thursday Week#1 Loading



Warm up
Inversion to skin the cat to low
Work front lever
Pull over to support
Negative bar muscle up

Skill
Stone carry

WOD
3 rounds of
30 double unders
40m stone carry w/115 m/175

CFE
Warm up
Row 500m

5x
30:30 row intervals

Skill
Stone carry

WOD
15 minute AMRAP
20 double unders
20m stone carry w/115 m/175

Wednesday, February 26, 2014

Wednesday Week#1 Loading



Warm up
Isometric holds
-Tuck
-Pike
-Straddle
-Hollow

Skill
Movement standards

WOD
12 minute AMRAP
10 DB burpees
3 weighted pull up
3 DB strict press

Tuesday, February 25, 2014

Tuesday Week#1 Loading



Warm up
2 minutes double unders
OHS
Good mornings
Strict TTB
Superman push ups
Work the front lever

Skill
Movement standards

WOD
5X
10 weighted pistols w/35 m/53
7 fat bar deadlifts w/135 m/185 

CFE
Partner warm up
Ping pong
400m reverse sled drag

WOD
12 minute AMRAP
8 weighted pistols
4 fat bar deadlifts

Monday, February 24, 2014

Monday Week#1 Loading


Warm up 
Seal walk
Plate push
Strict pull ups
Strict ring dips to true support
Strict TTR

Skill
Farmers walk

Partner WOD
15 minute ping pong
20m farmers walk
7 DB burpees


Saturday, February 22, 2014

Sunday Motivation





Saturday Week#10 Test


Warm up
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute

Skill
KB snatch & clean

WOD
2 minutes max effort followed by 1 minute rest
-KB snatch
-KB clean and press
-KB pistol
-KBS

Friday, February 21, 2014

Friday Week#10 Test


Warm up  
2 minutes double unders
Bucket work
P-par complex
Rope climbs
Pistols with a pause
Pull over to support

Skill
Movement standards

WOD
20 minute AMRAP
Cindy
5 pull ups
10 push ups
15 squats

or 

Mary
5 HSPU
10 pistols

15 pull ups

Thursday, February 20, 2014

Thursday Week#10 Test


Warm up & Skill
Snatch technique

CrossFit Games Open 13.1
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

CFE
Warm up & Skill
Snatch technique

CrossFit Games Open 13.1
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

Wednesday, February 19, 2014

Wednesday Week#10 Test

Style

Warm up & Skill
Movement standards and strategy

(W) TEST #8
1 minute max effort stone GTS W/#95 M/#145

(M) TEST #9
Max effort 500m row

(G) TEST #7
1 minute Max effort TTB


Tuesday, February 18, 2014

Tuesday Week#10 Test


Warm up
3 minute rowing

5x
30:30 row interval

Skill
Movement standard

WOD
3 minutes max effort burpees*

(G) TEST #3
3 x max effort pull ups
Rest as needed

(Score- average of three efforts)

CFE
Warm up
30 minute max distance row*

(G) TEST #3a
3 minutes max effort pull ups


Monday, February 17, 2014

Monday Week#10 Test


The CrossFit Warm up 
3 x 15
Sampson stretch 30 seconds each side
OHS
GHD sit ups
GHD back ext
Dips
Pull ups

Skill
Thrusters

(W) TEST #4
3 x max effort thrusters
W/65 M/95
Rest as needed


(Average Score)