2/23/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

SDHP/MCPU/TTB (No Measure)

2 Rounds of:

10 Sumo Deadlift High Pulls

10 Mountain Climber Push-ups

10 Toes to Bar

WOD

Rows/Dips/Deadlifts/Rests (Time)

5 Rounds for time of:

350m Row

1 Deadlift, heavy

15 Dips

1 Deadlift, heavy

*Rest 3 minutes between rounds. Scaled/Masters do 15 push-ups. No Rx+ option, just go fast and heavy.


2/22/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Skill/Strength

Hang Power Clean (Work up to heavy double in 12 minutes)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled/Masters 45#/25#. No Rx+ option, just go for fastest time possible.


2/21/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

WOD

DB Shoulder to OH/Box Jumps/Double unders (Time)

AMRAP 15 min:

10 DB Shoulder to OH, 35#/20#

10 Box jumps, 24″/20″

40 Double unders

*Scaled/Masters 25#/15#, box step-ups, and 60 singles. Rx+ 50#/35# and 30″/24″


2/21/17 Masters

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Weightlifting

Power Clean (5-3-3-1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

6 Minutes:

200 Jumping Jack

AMAP Goblet Squat


2/20/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Warm-up (No Measure)

3 Rounds of:

10 KB swings

5 Slow lowers from inverted hang (sub 10 ring rows)

10 Pistols (sub box pistols or step ups)

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 min)

WOD

Wall Balls/Burpees (Time)

30-20-10 Reps for time of:

Wall balls, 20#/14#

Burpees

*Scaled/Masters 21-15-9 rep rounds and 20#/10# to 9′ target. Rx+ for 6″ target burpees.


2/18/17 Masters

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (No Measure)

20 minute Partner AMRAP

200m Run

21 KB Swings

12 Pull Ups/Ring Rows
Both partners run. Alternate partners Swing, Pull while the other partner rests.


2/18/17 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

“ELITE” (Time)

For time (25min cap):

40 Calorie row

10 Burpees

40 Double unders

40 Thrusters, 95#/65#

10 Burpees

40 Double unders

40 Toes to bar

10 Buprees

40 Double unders

40 Ground to overhead, 95#/65#

10 Burpees

40 Double unders
Partner up and complete as a team or go at it solo. Partners treat it as 25min AMRAP, and only one partner working at a time. Scaled 65#/45# and V-ups. Rx+ 135#/95#. Happy Birthday, Andy!!!


2/17/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Rope climbs/Weighted Step-ups/Runs (Time)

5 Rounds for time of:

2 Rope climbs

20 Weighted DB step-ups, 24″/20″ with 35#/20# each hand

400m Run (or 500m Row)

*Scaled/Masters 15 Ring rows, 25#/15# DBs, and 300m Run or 375m Row. Rx+ 3 Rope climbs, 50#/35# DBs.


2/16/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Row & Reverse (No Measure)

2 Rounds of the following:

350m Row

10 Reverse Burpees

Skill/Strength

Handstand Push-ups (7 min practice)

Deadlift (7 min to heavy single)

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaled/Masters 155#/105# and DB shoulder presses, 35#/20#. No Rx+ option.


2/16/17 Masters

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Weightlifting

Bench Press (5-5-3-3-3-3-3)

2 warm up set of 5, then sets of 3 increasing weight each set.

Metcon

Death by Burpee/Pull up/Squat (AMRAP – Rounds and Reps)

Every minute on the minute until failure:

Burpee

Pull up/Ring Row

Air Squat

1 of each movement first minute. 2 the second minute. Add an additional rep each minute, until unable to complete all reps in the minute.