CrossFit South Rockland

Tuesday, June 30, 2015

Tuesday Week#6 Speed


Odd Object Warm up  
-Plate push 20m
-Seal walk 20m
-Plate pinch carry 20m w/25 m/35
-Single arm press w/ over 30# m/ over 50#
-Stone carry 20m  w/95 m/145

Skill
Fat bar deadlifts

WOD
5x
15 box jumps
15 fat bar deadlifts w/110 m/160
15 TTB

15 KBS w/53 m/70
Rest 3 minutes

Monday, June 29, 2015

Monday Week#6 Speed



Warm up
1K run

Walking Sampson
Dynamic walk
Toy solders
Broad jumps

Skill
Movement standards

WOD
5x
20 seconds of work followed by one minute of rest
-Ski for calories
-Air bike for calories
-Row for calories

Saturday, June 27, 2015

Saturday Week#5 Volume



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

Skill
Movement standards

WOD
Omar
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees

Friday, June 26, 2015

Friday Week#5 Volume


Warm up
400m run
Net climbs
Bucket work
Plate push
Strict TTB
Strict pull ups
Strict ring dips to true support
OHS

Skill
Rope climbs

WOD
10 Minute AMRAP
HSPU 4-8-12-16-20-24…
1 rope climb after each set of HSPU


Thursday, June 25, 2015

Thursday Week#5 Volume



Warm up
Rowing technique #2
3 minutes of rowing

-Break down of the stroke
-Pacing
-Builders
-Bell curve

3 minutes of rowing

Skill
Stone G2S

WOD
21-15-9
Stone G2S w/65 m/115
Row for calories


Wednesday, June 24, 2015

Wednesday Week#5 Volume



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

Skill
Movement standards

WOD
Complete the following
100 KBS w/35 m/53
100 burpees
100 double unders
100 pistols


Tuesday, June 23, 2015

Tuesday Week#5 Volume


Warm up  
Pose technique #2
-Stationary pulling
-Partner pulling drill
-Partner falling drill
-Follow the hand
-Partner pulling reinforcement

Skill
Muscle ups

WOD
4x
600m run
7 muscle ups or 20 ring dips/20 pull ups


Monday, June 22, 2015

Monday Week#5 Volume



Snatch Warm up
5x
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch

Snatch technique

WOD
12 minute AMRAP
*Without letting go of the bar*
-Snatch from high hang
-Snatch from knee caps
-Snatch from floor
-Snatch from knee caps
-Snatch from high hang
w/95 m/135

Saturday, June 20, 2015

Week #4 Loading Saturday



Warm up  
1K run

Skill
DB split snatch

WOD
Moon
7 Rounds for Time:
10 Dumbbell Split Snatch Right Arm, 40#
1 Rope Climb, 15'
10 Dumbbell Split Snatch Left Arm, 40#
1 Rope Climb, 15'
*Alternate Feet in Split Snatch

Friday, June 19, 2015

Week #4 Loading Friday



Odd object Warm up
-Plate push 20m
-Seal walk 20m
-Plate pinch carry 20m w/25 m/35
-Single arm press w/ over 30# m/ over 50#
-Stone carry 20m  w/95 m/145

Skill
Farmers walk & stone carry

Partner WOD
3 minute ping pong
-20m farmers walk w/110 m/170
3 minutes rest
3 minute ping pong
-20m stone carry w/95 m/145
3 minutes rest
3 minute ping pong
-20m farmers walk w/110 m/170
3 minutes rest
3 minute ping pong
-20m stone carry w/95 m/145


Thursday, June 18, 2015

Week #4 Loading Thursday


Warm up
400m run
Dips
Pull ups
GHD sit ups
GHD back ext
OHS

Skill
Strict press

WOD
EMOTM for 20 minutes
Even minutes- 3 strict press
Odd minutes- 6 box jumps w/26” m/34”


Wednesday, June 17, 2015

Week #4 Loading Wednesday



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

Skill
Movement standards

Partner WOD
100 MB partner sit ups
100 partner wall ball shots 
3x 200m MB run (each run 3x) w/14 m/20

Tuesday, June 16, 2015

Week #4 Loading Tuesday



Clean Warm up & Skill
Band rack stretch
Bar behind neck force extension both directions
Front squats

Clean technique

WOD
10 minute AMRAP
3 body weight full cleans
8 weighted pistols/ 12 goblet squats w/35 m/53


Monday, June 15, 2015

Week #4 Loading Monday



Warm up
3 minutes jump rope complex (5 singles/ 5 DU/ 10 singles/ 5 DU)
-Inversion to skin the cat/ to 3 pike pulls/ to inversion/ to skin the cat/ to inversion to lower
-Push up complex
-Super rocks
-Strict TTB
-GHD hip and back ext

Skill
Weighted pull ups and dips

WOD
2 minutes max reps
-Weighted pull ups ¼ body weight/ W   ½ body weight/M
Rest 3 minutes
2 minutes max reps
-Weighted dips ¼ body weight/ W   ½ body weight/M
Rest 3 minutes
2 minutes max reps
-Weighted pull ups ¼ body weight/ W   ½ body weight/M
Rest 3 minutes
2 minutes max reps
-Weighted dips ¼ body weight/ W   ½ body weight/M

Saturday, June 13, 2015

Week#3 Speed Saturday


Warm up  
3x Indian run

With partner
T-jumps
Partner carry
Partner KB toss

Skill
Movement standards

WOD
Jack
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"

Friday, June 12, 2015

Week#3 Speed Friday


Warm up
Stone carry 10m
Plate pinch carry
Single arm strict press
Rope pull ups (one rope per hand)
MB seated rotations

Skill
Viper press & stone G2S

WOD
5x
30 seconds work 1 minute rest
-Viper press
-Fat bar deadlift w/90 m/130
-Stone GTS


Thursday, June 11, 2015

Week#3 Speed Thursday


Warm up
400m run
Superman push ups
Work the front lever
V-ups
Good mornings w/45 m/75
OHS

Skill
Muscle ups

WOD
14x
30:30
-Ski erg
-Muscle ups


Wednesday, June 10, 2015

May Highlights



Week#3 Speed Wednesday



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

Skill
Movement standards

WOD
Tabata the following:
-Air bike
Rest 2 minutes
-Push ups
Rest 2  minutes
-KBS w/35 m/53

Tuesday, June 9, 2015

Week#3 Speed Tuesday


Warm up  
3 minutes jump rope complex 10 singes/ 10 double unders
Net climbs
P-bar complex
Pistols with pause
False grip pull ups

Skill
Movement standards

WOD
5x
10 TTB
10 shoulder to OH w/95 m/135
15 jump lunges
20 deadlifts w/95 m/135
3 minutes rest

Monday, June 8, 2015

Week#3 Speed Monday


Warm up
1k run
Later jumps over monorail
Hollow rocks
Roll back reach
Straddle walk out to push up
Ultra wide pull ups
GHD back ext

Skill
Movement standards

WOD
7x
30:30
-row for calories
-burpees over the monorail
-battle ropes

Saturday, June 6, 2015

Saturday June 6th Facioscapulohumeral Society Charity



AMRAP will be hosting a charity event for Facioscapulohumeral Society.

The FSH Society is a nonprofit, patient-driven organization supporting research and education for facioscapulohumeral muscular dystrophy (FSHD), one of the most prevalent forms of muscular dystrophy. Progress on FSHD could benefit a wide range of other areas of medicine, from cancer and diabetes to muscle regeneration and repair.

Check out the website: http://www.fshsociety.org/

Check them out on FB: https://www.facebook.com/FSHSocietySoCal/timeline

The event (CrossFit Total) at our present location June 6th starting at 9am. Weigh in and registration 8am to 8:40am.

80 Red Schoolhouse Rd, Unit 110, Chestnut Ridge, NY 10977

The event will consist of competitors attempting to lift as much weight as possible with 3 attempts for Deadlift/Press/ Squat. There is a men's and women's category as well as a teen division (ages 12 to 17)/ open division (ages 18 to 39)/ masters division (ages 40+). All competitors must wear T shirts during the event.

See links for shirt donation:
https://www.bonfirefunds.com/amrap-muscular-dystrophy-event-june-6-2015

There will be an overall men's and women's winner for each division.

This is a RAW event. Belts & Shoes only.

You can also make donations here: https://www.fshsociety.org/make-gift/




The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Friday, June 5, 2015

Week#2 Volume Friday


Warm up
400m run
10x Pistols
2x Net climbs
3-2-1 P-bar complex
15x GHD hip and back ext
3x Pull over to support
15 x KBS
3x Hand stand

Skill
Movement standards

WOD
10 minute AMRAP
10 TTB
15 Box jumps
20 Push ups

Thursday, June 4, 2015

Week#2 Volume Thursday


Warm up & Skill
Snatch technique

WOD
21-15-9
Power snatches w/45 m/75
Burpees over barbell


Wednesday, June 3, 2015

Week#2 Volume Wednesday

Remember this??? 11/12/14

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

Skill
Movement standards

Partner WOD
100 KBS w/35 m/53
100 burpees
200 double unders
100 HSPU

*25 minute time cap/ split reps evenly*