4/10/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Shoulder kips

20 Duck walk steps

15 Reverse Burpees

15 Burpee pull-ups

Skill/Strength

Push Press (3-3-3-3-3)

WOD

Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.

Cool Down

Yoga Poses/Stretches (No Measure)

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


4/10/17 OG

CrossFit Roselle – Open Gym

Snatch (1RM)

Take as long as needed to establish a 1RM

Front Squat (1RM)

Take as long as needed to find a 1RM


4/8/17 Masters Partner

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

DB Snatches/DB OH Lunges/DB Front squats (AMRAP – Rounds and Reps)

Partner AMRAP 20 minutes:

100 DB snatches, alternating arms each rep

100 OH DB lunges (50 left/50 right)

100 DB front squats

*One partner working at a time. Use same DB for all movements. For lunges, hold DB OH and lunge forward until back knee touches ground, then push back up to starting position, alternate legs each rep. Do even work with each arm/leg.
Modify lunges as needed.


4/7/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

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

Power Clean (Work up to heavy single in 12 minutes.)

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Scaled/Masters 50 cal row, 40 v-ups, 30 wall balls, 20 cleans, 10 ring row to deep ring dip and press outs. No Rx+ option, just go all out.


4/6/17 Masters

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

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

EMOM Quick Feet/Push-ups/HSS WU (No Measure)

EMOM for 8 Min:

10 Quick feet

5 Push-ups

4 Hang squat snatches w/ bar or PVC

Skill/Strength

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

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.


4/6/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

EMOM Quick Feet/Push-ups/HSS WU (No Measure)

EMOM for 8 Min:

10 Quick feet

5 Push-ups

4 Hang squat snatches w/ bar or PVC

Skill/Strength

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

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.


4/4/17 Masters

CrossFit Roselle – Masters

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.

Skill/Strength

Pull-ups (3 x ME. Rest approx. 3 minutes between sets.)

Scale to band you can do 10+ reps.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Men 20# to 9′ target. Women 10# to 9′ target.

Scaled option: Perform a total combined 150 reps of wall balls and abmat sit-ups. Go in any order, partition as needed.


4/4/17 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.

Skill/Strength

Pull-ups (3 x ME. Rest approx 3 minutes between attempts.)

If you can easily hit 20+ reps, you can elect to do C2B pull-ups.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scaled/Masters 20#/10# to 9′ target. If needed, partition with abmat sit-ups to hit 150 total reps.


4/3/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Power Snatch (Work up to heavy single in 12 minutes)

WOD

Isabel – With a Twist (Time)

For time (15min cap):

30 power snatches, 115#/75#

*Do 5 burpees every break. Scaled/Masters 95#/65# and 3 burpees every break. Rx+ 135#/95#.


4/1/17 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 20 Minutes:

Push-ups/Ring dips

Kettlebell swings

Air squats/Pistols

Row/Assault Bike

*5 minutes at each station. Each partner must complete 10 reps/calories at a time while partner rests. Alternate between work/rest, and get as many reps completed as possible. Start at any station, but go in order. Scaled/Masters complete 7 reps at a time. Rx+ is the second movement listed.