4/21/17 CF

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

“Wes” (Time)

For time:

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
Women 15# plate, 20″ box, 125# cleans. Scaled/Masters sub 400m run, 5 ring rows, 4 burpee box step ups, and 95#/65# cleans.


4/20/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

100 Jumping jacks

10 Inch worm push-ups

10 Mountain climber hip stretches

20 Shoulder kips

10 Ring row to deep ring dip and press outs (sub MUs)

10 Med ball cleans w/ bounce at bottom each rep

10 OH squats

2 Rope climbs

Skill/Strength

Front Squat (2-2-2-2-2-2)

WOD

Metcon (AMRAP – Reps)

2 Rounds of the following for total reps:

3 Min Row (for calories)

2 Min Burpees

1 Min Deadlifts, 225#/155#

*Scaled/Masters scale weight as needed. Rx+ Assault bike, 6″ target burpees, and 315#/205#.


4/20/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

100 Jumping jacks

10 Inch worm push-ups

10 Mountain climber hip stretches

20 Shoulder kips

10 Ring row to deep ring dip and press outs (sub MUs)

10 Med ball cleans w/ bounce at bottom each rep

10 OH squats

2 Rope climbs

Skill/Strength

Front Squat (2-2-2-2-2-2)

WOD

Metcon (AMRAP – Reps)

2 Rounds of the following for total reps:

3 Min Row (for calories)

2 Min Burpees

1 Min Deadlifts, 225#/155#

*Scaled/Masters scale weight as needed. Rx+ Assault bike, 6″ target burpees, and 315#/205#.


4/19/17 OG

CrossFit Roselle – Open Gym

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.

Snatch Grip Deadlift (3-3-3-3-3)


4/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Leg swings (10 each leg)

20 Frog hops

1 Min OH barbell stretch on roller

10 Wall squats

20 Shoulder kips

10 Burpee pull-ups

20 KB snatch into windmills (10 each arm)

Skill/Strength

Sledgehammer Strikes (10 each arm x 5 sets)

WOD

Push Presses/Burpees (AMRAP – Rounds and Reps)

AMRAP 7 Min:

7 Push presses, 95#/65#

7 Burpees

*Scaled/Masters 65#/45#. Rx+ 135#/95# and bar facing burpees.


4/18/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

1 Minute Double unders

1 Minute Squat stretch

10 Shoulder pass throughs w/ PVC

10 Hang squat snatches

10 Pull-ups & 10 Dips (Sub MUs for both)

10 Handstand push-ups or barbell shoulder presses

10 Sumo deadlift high pulls

Skill/Strength

DB Bench Press (8-8-8-8)

DB Pullover (5-5-5-5)

WOD

Runs/Rests (Time)

For time:

Run 200m, rest 30 seconds

Run 400m, Rest 60 seconds

Run 800m, Rest 90 seconds

Run 400m, Rest 60 seconds

Run 200m


418/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Double unders

1 Minute Squat stretch

10 Shoulder pass throughs w/ PVC

10 Hang squat snatches

10 Pull-ups & 10 Dips (Sub MUs for both)

10 Handstand push-ups or barbell shoulder presses

10 Sumo deadlift high pulls

Skill/Strength

DB Bench Press (8-8-8-8)

DB Pullover (5-5-5-5)

WOD

Runs/Rests (Time)

For time:

Run 200m, rest 30 seconds

Run 400m, Rest 60 seconds

Run 800m, Rest 90 seconds

Run 400m, Rest 60 seconds

Run 200m


4/17/17 OG

CrossFit Roselle – Open Gym

Snatch (2-2-2-2-2-2-2)

Touch and go. Start at 60% and increase only if form is perfect for both reps.

Overhead Squat (3-3-3-3-3)


4/17/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson Stretch, 30 sec each leg

20 Shoulder kips

10 Mountain climber hip stretches

10 Burpee pull-ups

10 Toes through rings

10 OH squats

50′ Handstand walk (sub 1 min HS hold or OH barbell stretch)

Skill/Strength

Tire Flips (ME 30 seconds x 4 sets)

WOD

DB Thrusters/TTB (Time)

30-20-10 Rep rounds for time of:

DB Thrusters, 35#/20#

Toes to bar

*Scaled/Masters 25#/15# and kipping knee raises. Rx+ 45#/30#.


4/15/17 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 – Rounds and Reps)

AMRAP 20 Minutes:

20 Clean & jerks

6 Shuttle sprints

80 OH walking lunge steps

*One partner working at a time. Record weight used for both movements.