CrossFit South Rockland

Sunday, November 30, 2014

CrossFit Defense at AMRAP




Day#28 Motivation

Saturday, November 29, 2014

Day #27 Week#8 Loading


Warm up
-back peddle
-side shuffle
-carioca
-sprint


Skill 
Band sprints

Partner WOD
12 minute AMRAP 
20m band sprints
12 ping pong box jumps (each)

Friday, November 28, 2014

Day #26 Week#8 Loading


Warm up  
-Forward/ backward
-Shuffle
-Caraocia
-Sprinting
-*10 yard broad jumps*

Skill
Movement standards

WOD
EMOTM for 15 minutes
2 weighted pull ups 
4 weighted pistols

Thursday, November 27, 2014

Day #25 Week#8 Loading



Warm up & Skill
Thruster

WOD
20 minute AMRAP
Always 3 thrusters w/115 m/155
Double unders 15-20-25-30-35-40-45-50-55-60-65-70…


Wednesday, November 26, 2014

Day #24 Week#8 Loading


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

Skill
KB snatch

TEAM WOD
(Teams of 3)
15 minute AMRAP
18 KB snatch (6 reps each)
60m Farmers walk  (20m each)
21 TTB (7 each)


Tuesday, November 25, 2014

Day #23 Week#8 Loading

Warm up
2 minutes of double unders

3x 15 of:
-      Hollow rocks
-      Tucks
-      V-ups
-      Sit ups
-      TTB

Skill
Movement standards

WOD
5x
10 MB burpee
30m OH MB lunge

CFE
Warm up
100 burpees

WOD
15 minute AMRAP
10 MB burpees
10 MB leg lifts
10 MB jumping lunges


Monday, November 24, 2014

Day #22 Week#8 Loading


Warm up & Skill
Review the bear complex
-Power clean
-Front squat
-Push press
-Back squat
-BTH push press

WOD
10 minutes to find your MAX load Bear complex


Saturday, November 22, 2014

Day #20 Week #7 Speed


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

Skill
HSPU

Partner WOD
Complete the following:
21 HSPU (each) 
21 KBS (each)
15 HSPU (each) 
15 KBS (each)
9 HSPU (each) 
9 KBS (each)
*One work one rest/ split the reps any way*


Friday, November 21, 2014

Day #19 Week #7 Speed


Warm up  
2k row

Skill
Movement standards

WOD
5x
30:30
-Air bike for calories
-Row for calories
-Battle rope


Thursday, November 20, 2014

Day #18 Week #7 Speed


Warm up & Skill
Clean technique

WOD
5x
2 rope climbs
15 P-bar push ups
10 cleans w/95 m/135
2 minutes rest


CFE
Warm up
Tabata
-double unders
-burpees

WOD
5x
30:30
-Rope climbs
-P-bar push ups
-Cleans


Wednesday, November 19, 2014

Day#17 Week #7 Speed



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

Skill
Movement standards

Partner WOD
7x
2 minute ping pong
15 TTB
15 KBS
10 calorie row
2 minutes rest

Tuesday, November 18, 2014

Day #16 Week #7 Speed


Warm up & Skill
Kip shoulder stretch
Shoulder rotations force extreme
Behind the neck snatch press/ force extreme/ OHS

Snatch technique

WOD
7x
20:40
Power snatch w/45 m/75 (7 rounds)
Burpees over barbell (7 rounds)

CFE
Warm up
10x
30:20 row intervals

WOD
5x
15 power snatches
10 OHS
5 burpees over the barbell
2 minutes rest


Monday, November 17, 2014

Day #15 Week #7 Speed



Warm up  
Suicide complex
-Forward/ backward
-Shuffle
-Caraocia
-Sprinting
-*10 yard broad jumps*

Skill
Movement standards

WOD
7X
2 minutes of ”Cindy”
5 pull ups
10 push ups
15 squats

2 minutes rest

Saturday, November 15, 2014

Day#13 Week#7 Volume


Warm up
Plate push
Seal walk
OHS
TTR
Good mornings

Skill
Movement standards

WOD
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders

Friday, November 14, 2014

Day#12 Week#7 Volume


Warm up & Skill
Bear complex

WOD
Death by bear w/95 m/135
Minute 1- 1 complex
Minute 2- 2 complex
Minute 3- 3 complex
Minute 4- 4 complex

As far as you can go within the minute…