CrossFit South Rockland

Wednesday, April 30, 2014

Wednesday Day#24 Test Week



Warm up & Skill
Hang power clean & muscle ups

WOD
Nasty Girls
3 Rounds for time of:
50 Air Squats 
7 Muscle-ups 
10 Hang Power Cleans, 135# / 95#


Tuesday, April 29, 2014

Tuesday Day#23 Test Week



The CrossFit warm up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with barbell
Sit-ups 
Back-extensions 
Pull-ups 
Dips

Skill
Movement standards

WOD
Fran
21-15-9
Thrusters & pull ups

CFE
Warm up
2k row TT

WOD
Fran
21-15-9
Thrusters & pull ups


Monday, April 28, 2014

Monday Day#22 Test Week


Warm up 
400m run
Dynamic walk
Lunge complex
Broad jumps
OHS
GHD sit ups

Skill
Ski erg & air dyne bike

WOD
(M) Test #2
Max distance row in 3 minutes

(M) Test #13
Max calories ski in 3 minutes

(M) Test #12
Max calories bike in 3 minutes


Saturday, April 26, 2014

Saturday Week#8 Speed Day #20



Warm up
400m run
KBS
Push ups
Pull ups
Hollow rocks

Skill
DB snatch

WOD
In TEAMs of 4
5x
30 work:1 rest
-Battle ropes
-Box jumps
-TTB
-DB snatch

Friday, April 25, 2014

Friday Week#8 Speed Day #19



Warm up
400m run
Lunge complex
Inversion to skin the cat to pike pull to lower
Hollow rocks
Super rocks

Skill
Movement standards

WOD
Tabata
-Pull ups
-Push ups
-Sit ups
-Air squats


Thursday, April 24, 2014

Thursday Week#8 Speed Day #18



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

Skill
Movement standards

WOD
5x
20 KBS
40 double unders
Rest 2 minutes

CFE
Warm up
Max distance 15 minute row
WOD
5x
20 KBS
10 calorie row
10 burpee over monorail
rest 2 minutes


Wednesday, April 23, 2014

Wednesday Week#8 Speed Day #17



Warm up
8x Tabata
-Double unders

Skill
Power snatches

WOD
5X
20:40
Power snatch
Bar over burpees
Jump lunges

Tuesday, April 22, 2014

Tuesday Week#8 Speed Day #16



Warm up
400m
Broad jumps
Hollow rocks
Super rocks
Dips
Good mornings

Skill
Movement standards

WOD
5 x
10 burpees
1 suicide
15 jump squats
Rest 2 minutes

CFE
Warm up
4x
400m repeats

WOD
5 x
15 burpees
80 yard sprint
20 jump squats
Rest 2 minutes



Monday, April 21, 2014

Monday Week#8 Speed Day #15



Warm up 
Speed push ups
Power jumps
OHS
Pull ups
GHD sit ups

Skill
Speed bench & stone ground to shoulder

WOD
EMOTM 12 minutes
3 stone G2S
3 speed bench


Saturday, April 19, 2014

Saturday Day#13 Week#7 Volume



Warm up & Skill
Ski erg & Viper press

WOD
In TEAMs of 3
5x
30 seconds of work and 1 minute rest
-Ski for calories
-Viper press
-Double unders

Friday, April 18, 2014

Friday Day#12 Week#7 Volume


Warm up & Skill
Pose running technique #1
Pulling drills
-Stationary single leg
-Alternating legs
-Lunge drill

Falling drills
-Partner fall drill
-Hip driver drill

Combo drill
Partner pull & fall (hands on shoulders)

WOD
5x
400m repeats
Rest 1.30 after each effort




Thursday, April 17, 2014

Thursday Day#11 Week#7 Volume


Warm up & Skill
Deadlifts & muscle ups

WOD
12 minute AMRAP
3 muscle ups
15 dead lifts w/135 m/205

CFE
Warm up
Running drills

WOD
1 mile run
3 minutes max CTB pull ups
1 mile run
3 minutes max deadlifts w/135 m/205



Wednesday, April 16, 2014

Wednesday Day#10 Week#7 Volume


Warm up & Skill
Hang power cleans

WOD
For time:
60 TTB
50 Hang power cleans w/115 m/155
40 Burpees


Tuesday, April 15, 2014

Tuesday Day#9 Week#7 Volume


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

Skill
Thrusters

WOD
15 minute AMRAP
200m run
15 thrusters

CFE
Warm up
500m row
12 x Tabata row

WOD
20 minute AMRAP
600m run
15 thrusters


Monday, April 14, 2014

Monday Day#8 Week#7 Volume




Warm up 
400m run
OHL
Broad jump
Superman push ups
Super rocks
Hollow rocks

Skill
Movement standards

Cindy XXX
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups

90 Squats