CrossFit South Rockland

Friday, October 31, 2014

Friday Week #6 Speed



Warm up 
2 minutes double unders
Dynamic walk
Broad jump
Hip and back ext

Skill
Ski erg technique

WOD
5x
20 seconds of work & 40 seconds rest
-Ski for calories
-Double unders
-Burpees


Thursday, October 30, 2014

Thursday Week #6 Speed



Warm up & Skill
Hang power clean technique

WOD
5x
30 seconds work & 1 minute rest
-HSPU
-Pistols
-Hang power clean

CFE
Warm up
7x
30:30
Bike intervals

WOD
7x
1 minute work & 30 seconds rest
-HSPU
-Box jumps
-Hang power clean

Wednesday, October 29, 2014

Wednesday Week #6 Speed



Warm up  
Close grip OHS
Good mornings
TTR
Strict ring dips

Skill
Movement standards

Partner WOD
5x
2 minute Ping pong
10 pull ups
5 deadlifts
15 double unders

2 minutes rest


Tuesday, October 28, 2014

Tuesday Week #6 Speed



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

Skill
Movement standards

WOD
5x
24 KBS
12 calorie row
6 burpees over monorail
Rest 2 minutes

CFE
Warm up
7x
30:20
Row intervals

WOD
5x
30:20
-KBS
-Row for calories
-Burpees over monorail


Monday, October 27, 2014

Monday Week #6 Speed



Warm up  
2 minutes double unders
Inversion to skin the cat to inversion to pike pulls
GHD sit ups
Super rocks
Handstand 3 attempts

Skill
Movement standards

WOD
5x
20 seconds of work & 40 seconds rest
-Box jumps
-Ring dips
-TTR


Saturday, October 25, 2014

Saturday Week#5 Volume





Donate here: 


Warm up

C & J technique

Partner WOD
Ping pong double Grace
*Each partner must complete 60 reps of clean and jerk*
w/95 m/135



Friday, October 24, 2014

Thursday, October 23, 2014

Thursday Week#5 Volume


Warm up  
Net climbs
P-bar complex
GHD hip ext
GHD sit ups
Close grip OHS

Skill
Movement standards

WOD
15 Minute AMRAP
Burpees 5-10-15-20-25-30…
Pull ups 5-10-15-20-25-30…


CFE
Warm up
7x
30:30 air bike intervals

WOD
15 Minute AMRAP
5 burpee pull ups
10 calorie row
15 later jumps over the monorail


Wednesday, October 22, 2014

Wednesday Week#5 Volume


Warm up  
Plate push
Seal walk
Plate pinch carry
Single arm strict DB press
Close grip OHS

Skill
Fat bar deadlift

WOD
5 rounds of:
30 double unders
25 pistols
20 fat bar deadlifts

Tuesday, October 21, 2014

Tuesday Week#5 Volume


Partner Warm up
Inversion to skin x 3
Handstand x 3
Partner later jumps
Partner push ups
Partner carry

Skill
Movement standards

WOD
21-15-9
Box jumps w/20 m/24
Wall ball shots w/14 m/20

CFE
Warm up
2K ski

WOD
15 minute AMRAP
10 box jumps w/20 m/24
10 wall ball shots w/14 m/20