CrossFit South Rockland

Saturday, October 31, 2015

Saturday 10/31 Barbells for Boobs

Donate here:
https://fundraise.barbellsforboobs.org/fundraise?fcid=504880 

Clean Warm Up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

Double Ping Pong Grace
*Each partner must complete 60 reps of clean and jerk*
w/95 m/135

Friday, October 30, 2015

Friday 10/30 Test Week #10


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

Snatch technique

TEST
(W) Test #10
9 minutes to find your 1 rep max snatch

Then

2 minute AMRAP
20 lbs minus your heaviest successful lift

In comments post reps


Thursday, October 29, 2015

Thursday 10/29 Test Week #10


The CrossFit Warm up
3 rounds of 15 reps of: 
Samson Stretch (30 seconds)
OHS
Sit-ups 
Back-extensions 
Pull-ups 
Dips

Skill
Thruster

WOD
Fran
21-15-9
Thrusters w/65 m/95
Pull ups


Wednesday, October 28, 2015

Wednesday 10/28 Test Week #10


Warm up
Band sprinting drills

1 mile run

-back peddle
-side shuffle
-carioca
-sprint
-broad jump 10m

Skill
Movement standards

TEST
(G) Test #6
B2B Tabata squats
Score is low

(M) Test #1
600m run max effort

(W) Test #8
1 minute max effort stone GTS W/#95 M/#145


Tuesday, October 27, 2015

Less the 17 hours left.....


Help us make a change buy a shirt or hoodie today!

Warrior Events was founded in 2008 by John O’Leary whose passion was and is to give back to our military in a very respectful way and to know how much they and their loved ones are appreciated for their immense sacrifices. We are very fortunate that Warrior Events is located in Annapolis, MD which is very close to the National Military Medical Center in Bethesda, MD where those who we assist are currently going through therapy.

Warrior Events is a 501 3(c) organization based in Annapolis, Maryland. Its sole purpose is to enrich the lives of those wounded while serving our country as well as the lives of their family members. With the help and support of our community, 
Warrior Events hosts monthly events for these warriors and their families to show our appreciation for their immense sacrifices. Events such as sporting events, spa days, date nights, and much more have helped us develop meaningful and long-lasting relationships with these Americans. 

Warrior Events fundraises throughout the year to raise money to grant wishes for these warriors.   Our mission is to provide opportunities for interaction, enjoyment, and camaraderie for our warriors, and to raise awareness and appreciation among the public.

Battle of the Titans IV At Vision Sports Club, Pearl River, NY.   
AMRAP-Vision Sports Club will be hosting an all men’s TEAM competition/Charity event. The event is dedicated towards the men & women that serve or have served in our armed forces.    

100% of all donation will go to the Warrior Events. http://www.warriorevents.net/     

Each TEAM is required to donate a minimum of $150 for the cause. This donation will be considered part of your registration. Purchase a shirt or make a donation to the link above.

Each box can have a max of 4 TEAMs (one TEAM is considered 4 men)   
 **Each TEAM is responsible for a JUDGE (MANDATORY)**   
 *****We are limiting the number of TEAMs competing. Please e-mail us at amrapfitness@hotmail.com for part of registration, forward your TEAM name, box you are representing, and donation receipt.*****     

Remember, each TEAM is responsible for a MANDATORY minimum of $150 donation to Warrior Events for finalizing registration. Donations are due Saturday October 31st.About Warrior Events
 

Tuesday 10/27 Test Week #10


Warm up
Rowing Technique 3
Rowing drills

2 minutes light rowing

3x
-10 drive
-10 pry
-10 reach
-10 full strokes

Tabata row

TEST
(M) Test #16
12 minute Max distance row

(W) Test #17
3 minute AMRAP
KBS w/35 m/53

Monday, October 26, 2015

Monday 10/26 Test Week #10



MB Warm up #2
4x
Lateral shuffle MB tosses
MB rotations
Partner wall ball shots

Skill
Movement standards

WOD
Angie
100 pull ups
100 push ups
100 sit ups
100 squats


Saturday, October 24, 2015

Hero Saturday


U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.


Warm up
800m run

Skill
Barbell movements and building up to working weight

WOD
PK
5 Rounds for time of:
10 Back Squats w/155 m/225
10 Deadlifts w/185 m/275
400m Sprint!
Rest 2-Minutes

Friday, October 23, 2015

Friday Week#9 Speed



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

Snatch technique

Skill
Movement standards

WOD
Tabata the following (w/45 m/75)
-Hang power snatch 
-Shoulder to OH
-SDHP

Thursday, October 22, 2015

Thursday Week#9 Speed


Warm up
Rowing Technique#3
Rowing drills

2 minutes light rowing

3x
-10 drive
-10 pry
-10 reach
-10 full strokes

Tabata row

Skill
Rope climb

WOD
5 minute AMRAP
10 calorie row
1 rope climb


Wednesday, October 21, 2015

Wednesday Week#9 Speed



Junk Yard dog Warm up
3 minutes jump rope

2x
T-jumps x 5
Jump over crawl under x 5

Skill
Thrusters

Partner WOD
20 minute AMRAP
4 burpees
6 pull ups
8 thrusters w/65 m/95

(Partner #1 completes a whole round/ #2 then completes a whole round/ continue until time is up)


Tuesday, October 20, 2015

Tuesday Week#9 Speed



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

Clean technique

WOD
5x
20:40
-Ring dips
-Pistols
-Power cleans w/85 m/115


Monday, October 19, 2015

Monday Week#9 Speed



Warm up
Midsection
2 minutes of double unders
3x 15 of:
-      Hollow rocks
-      Tucks
-      V-ups
-      Sit ups
-      TTB

Skill
Movement standards

WOD
Tabata the following:
-Battle rope
-Air bike
-Ski

Saturday, October 17, 2015

Hero Saturday Week#8 Volume



U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.


MB Warm up #2
4x
Lateral MB tosses
MB rotations
Partner wallball shots

Skill
Thrusters

WOD
Holbrook
10 Rounds each for time:
5 Thrusters w/85 m/115
10 Pull-ups
100m Sprint
Rest 1-Minute

Friday, October 16, 2015

Friday Week#8 Volume


The CrossFit Warm up
30 seconds Sampson stretch on each side
3x 15
OHS
GHD sit ups
GHD back ext
Pull ups
Dips

Skill
Movement standards

WOD
21-15-9
Box jumps
Pull ups


Thursday, October 15, 2015

Thursday Week#8 Volume



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

Snatch technique

Partner WOD
23 minute ping pong
(w/95 m/135 for snatch weight)
3 snatches from high hang (each)
6 burpees over monorail (each)
3 snatches from knees
30 double unders (each)
3 full snatches from floor (each)
12 calorie row (each)


Wednesday, October 14, 2015

Battle of the Titans IV Saturday 11/14



Gentleman,

Saturday 11/14 AMRAP-Vision will be hosting our 4th annual Battle of the Titans. Details for the event can be found here: https://www.facebook.com/events/116423725379444/

I would like to know if any of you could commit to the day and represent AMRAP?  As of now it is going to be a small competition. I would love to have a few teams. Please, contact me and let me know.

This is for everyone:
Please, come show your support that day by volunteering, judging, or help move equipment. I would greatly appreciate any help. In addition, help spread the word on what we are doing 11/14.

If you cannot attend or partake you can still show your support by purchasing a shirt or hoodie. Part of your purchase will go towards the cause. Apparel for the event can be purchased here: https://www.bonfirefunds.com/warrior-event-2015-battle-of-the-titans

Please contact me with any questions or concerns.

Thank you,

Coach

Wednesday Week#8 Volume


Warm up
The Complex
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x
-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
-Posterior complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill
HSPU

WOD
4 rounds of:
20 OHS w/65 m/95
400m run
20 HSPU