Week #6

Warm up

• Review the following
• PVC over head press

EOTD

• Knees to elbows
• side shuffle

Practice

• Flip a coin
• heads- side shuffle
• tails- knees to elbows

WOD

• 7 minute AMRAP
• 5 knees to elbows 
• Shuffle 10m up and back
• 4 box up and overs 

Game

• Ball tag
• if you get hit with the ball 5 knees to elbows

CrossFit - Hope at St. Jude Children's Research Hospital

Week #5

Coach & River

Warm up

• Review the following
• hopping on one foot
• hopping on two feet
• plank on hands

EOTD

• PVC pipe press
• Bear crawl

Practice

• Simon says
• review the movement in parts in Simon says

WOD

• 7 minute AMRAP
• 5 PVC presses
• Bear crawl 10m

Game

• Dragon tails

2012 CrossFit North East Regionals

REGIONAL PREVIEW: WEEK 5

Download: Low SD HD

Video Quality: LowSDHD

Week 5 of the CrossFit Games Regional competitions begin on May 25. Watch Europe, North East and North West throw down for three days of grueling competition. 

To all my loyal clients & members:

Thanks for all your love and support throughout the year. From the opening of AMRAP Fitness to hanging out at our holiday party and pale pot luck. You have all shown great appreciation. 

I would like to thank you all. AMRAP Fitness would not be such a success with out you.

As some of you know I will be travel Canton, MA this weekend to compete the the 2012 CrossFit North East Regional event. Tons of hours of training, programming, mental as well as physical preparation has been sacrificed. I want you to know it is not easy trying to run a successful business, family, and train for such an event. 

I will let you know I will put everything I have into this competition. I will be representing AMRAP Fitness, thus representing everyone involved in AMRAP Fitness! 

Thanks for everything.

Coach

Week #4

Warm up

• Review the following
• Plank on hands
• Plank on forearms
• Plank with one arm

EOTD

• Two leg hops
• One leg hops
• Plank with hands

Practice

• Red light green light
• stop in the plank
• go two or one leg hops

WOD

• 5 minute AMRAP
• hop through rings with two feet
• hold a plank at the end
• hop through the ladder with one foot
• Hold the plank

Game

• Fly swat game

Week #3

Warm up

• Review the following
• Deadlift position
• Box jumps

EOTD

• Plank
• Plank on hands
• Plank on forearms
• Plank one hand  

Practice

• Simon says- use plank variations

WOD

• 7 minute AMRAP
• plank shuffle to cone (5m) & back
• run 10m

Game

• Amoeba 

Week #2

Warm up

• Review the following
• Back squats
• Broad jumps

EOTD

• Dead lift position
• Box jumps

Practice

• Roll the dice
• odd dead lift position
• even box jumps

WOD

• 7 minute AMRAP
• 3 dead lift positions
• 5 box jumps
• Run 10m

Game

• Fly swat game