2/4/17 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

Rows/Power cleans/Bar Over Burpees/Rope climbs (AMRAP – Rounds and Reps)

AMRAP 20 Min:

40 Cal Row

30 Power cleans, 135#/95#

20 Bar over burpees

10 Rope climbs, 18’/15′

*Scaled/Masters 95#/65# & 50 jumping pull-ups for rope climbs. Rx+ 185#/135#


2/4/17 Masters

CrossFit Roselle – Masters

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

Pull up/RDL/DU/OHS (AMRAP – Rounds and Reps)

With a partner, in 20 minutes complete as many rounds and reps as possible of:

50 Pull Ups or Ring Rows

50 Romanian Deadlifts

50 Double Unders and/or 100 Single Unders

50 Overhead Squat
Only one partner works at a time, while the other partner rests. Use same bar for RDL and OHS.

Cool Down

Yoga Poses/Stretches (No Measure)

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


2/3/17 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.

Skill/Strength

Handstand Walk (practice)

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scaled/Masters 7 dips/push-ups, 35 Wall balls 20#/10# to 9′ target, 150 singles.


2/2/17 CF

CrossFit Roselle – CrossFit

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

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

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

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.

Skill/Strength

Bench Press (10-8-6-4-3-3-3-3)

EOMOM as a group. Get the work done in the time allotted. Use spotters for the heavy sets.

WOD

Quick Feet/KB Swings/Box jumps (10 Rounds for reps)

EMOM 10 Minutes:

10 Quick feet (5 each foot)

10 KB swings, 55#/35#

5 Box jumps, 24″/20″

*Go until you no longer get the work done or 10 min, whichever comes first. If you make it 5 or less rounds, do 50 burpees. If you make it 6-9 rounds, do 25 burpees. If you make it the full 10 rounds, no penalty. Scaled/Masters 7 KBS 45#/25#, 3 BJ or step-ups. Rx+ 75#/55# and 30″/24″.


2/2/17 Masters

CrossFit Roselle – Masters

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

WOD

Metcon (Time)

3 Rounds for time of:

20 Cal Row

10 Clapping push-ups

20 Lunge jumps

10 Quick feet each foot

*All out efforts. Rest 3 minutes between each round.


2/1/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

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.

Skill/Strength

Back Squat (10-8-6-5-5-5-5)

EOMOM as a group. Weights should be a bit lighter so you can complete each set quickly.

WOD

Pull-ups/Push Presses EMOM (10 Rounds for reps)

EMOM 10 Minutes:

Even: 30 seconds Pull-ups for reps

Odd: 30 seconds Push presses for reps, 95#/65#

*Scaled/Masters sub RR as needed, 65#/45#. Rx+ C2B pull-ups and 135#/95#
Get as many reps as possible in 30 seconds, then rest 30 seconds. Record total reps each round.


1/31/17 CF

CrossFit Roselle – CrossFit

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM for 10 Minutes)

Start at 60% or more and add 5-10# each rep if possible. If you want to work technique, stay at 65% and do 2 reps each minute.

WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Scaled/Masters sub kipping knee raises, 85#/55#


1/31/17 Masters

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Weightlifting

Front Squat (5-5-5-5-5)

Metcon

Roll to Stand/KB Swing (AMRAP – Reps)

On the minute for 10 minutes

Even: 5 Roll to Stand

Odd: Kettlebell Swing


1/30/17 CF

CrossFit Roselle – CrossFit

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

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

Warm-up (No Measure)

5 Minutes Rowing Technique

WOD

Row/Burpee Box jumps (3 Rounds for time)

3 Rounds, each for time of:

Row 750m

20 Burpee box jump overs, 24″/20″

Row 750m

*Rest 5 minutes between rounds. Record times of each round.
Scaled/Masters Row 500m, 15 Burpee box step-ups, Row 500m.


1/28/17 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

Metcon (AMRAP – Reps)

AMRAP 27 Min:

28 Bar muscle ups (sub 2x pull-ups)

1 Rope climb (sub 9 ring rows)

28 Power cleans, 135#/95#

1 Rope climb

28 Wall walks (sub 2x push-ups)

1 Rope climb

28 Power snatches, 95#/65#

1 Rope climb

28 Box jumps, 30″/24″

1 Rope climb

28 OH squats, 115#/75#

1 Rope climb

28 Burpees

1 Rope climb

*Scaled/Masters 95#/65# PC, 65#/45# PS, 75#/55# OHS and 24″/20″ box step-ups. Rx+ 185#/125# PC, 135#/95# PS, 155#/105# OHS and 36″/28″ box jumps.
The weights are just guidelines. Stick with what you can do with good form. Better to go light and fast than heavy with bad form.