CrossFit South Rockland

Wednesday, December 31, 2014

Wednesday Week#3 Speed



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

Skill
Rope climb

WOD
20 minute ping pong (the movements)
10 calorie row
1 rope climb
10 KBS

Tuesday, December 30, 2014

Tuesday Week#3 Speed


Warm up  
2 minutes of double unders
Net climbs
Dips
Hollow rocks
Super rocks
Lateral lunges w/ pause

Skill
DB snatch

WOD
5x
5 stone G2S
5 stone squats
10 DB snatch
15 burpees
*Rest 3 minutes


Monday, December 29, 2014

Monday Week#3 Speed





Warm up  
Toy soldiers
Inch worm
P-bar complex
Hip + back ext
GHD sit ups

OHS

Skill
Muscle ups

WOD
5x
20:40
-Muscle ups
-HSPU
-Box jumps


Saturday, December 27, 2014

TEAM Saturday Week#2 Volume


Warm up & Skill
Movement standards

WOD
“12 Day of Christmas”
1 muscle up
2 clean and jerk (135)
3 push press (135)
4 front squats (95)
5 HSPU
6 TTB
7 burpees
8 pull-ups
9 ring dips
10 SDHP (95)
11 snatch (95)
12(00) m row

Friday, December 26, 2014

Wednesday, December 24, 2014

Wednesday Week#2 Volume


Partner warm up  
Band sprint drills
-back peddle
-side shuffle
-carioca
-sprint

Skill
DB snatch

WOD
22 minute ping pong
20m Band sprint
10 TTB
6 DB snatch

Tuesday, December 23, 2014

Tuesday Week#2 Volume



Warm up  
Band sprints x 2
Dynamic walk
Walking Sampson
Good morning
OHS

Skill
Movements

WOD
3 rounds of:
2 rope climbs
20 wall ball shots w/14 m/20
10 HSPU
20 deadlifts w/155 m/225


Monday, December 22, 2014

Monday Week#2 Volume



Warm up & Skill
3 minute rowing

Break down the stroke
-Drive
-Pry
-Full stroke

2 minutes

WOD
*2 minute double under challenge

TTB max effort


2K row


Saturday, December 20, 2014

Friday, December 19, 2014

Friday Week#1 Loading


The CrossFit warm up
3 x 15
Samson Stretch (15-30 seconds)
OHS
GHD sit-ups 
GHD back ext
Pull-ups 
Dips

Skill
Movement standards

WOD
2 rounds for time:
3 Weighted dips
12 MB sit ups
9 Strict pull ups
12 Weighted push ups
15 Box jumps w/ 24 m/30

Thursday, December 18, 2014

Thursday Week#1 Loading


Warm up
2 minutes double unders
Plate push
Seal walk
P-bar complex
Good morning
OHS

Skill
DB press

WOD
20 minute AMRAP
5 DB press (every time)
DB farmers walk 10m-20m-30m-40m-50m-60m-70m-80m-90m…

Wednesday, December 17, 2014

Day#45 Week#1 Loading


Partner warm up  
Plank - push ups
Plank - lateral jumps
Partner sit ups
Partner carry

Skill
Movement standards

WOD
17 minute ping pong
3 dead lifts (each)
6 burpees over the bar (each)
9 partner plank push ups (each)


Tuesday, December 16, 2014

Day#44 Week#1 Loading


Warm up  
Crab walk
Wall climbs
Power jumps
Back and hip ext
GHD sit ups
Bucket work

Skill
Movement standards

WOD
10 minute AMRAP
20 double unders
3 weighted pull ups
20m DB walking lunges

Monday, December 15, 2014

Day#43 Week#1 Loading



Warm up
2 minutes double unders
Plate pinch carry
Plate push
Strict TTB
Strict ring dips to true support
Strict pull ups

Skill
DB snatch

WOD
Complete the following/heavy:
21 KBS
14 DB snatch
7 Stone G2S
14 DB snatch
21 KBS

Saturday, December 13, 2014

Day#41 Week#10 TEST


Warm up
Dips
Pull ups
OHS
Hollow rocks

Super rocks

Skill
OHS

WOD
"Nancy"
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#