6/6/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 minute jumping jacks

1 minute double unders

30 Second Sampson stretch each leg

1 minute shoulder kips

1 minute mountain climber hip stretch

1 minute wall walks

1 minute wall squats

1 minute behind neck press in partial squat

1 minute front rack stretch

1 minute OH squats

Skill/Strength

Farmer’s Carry (200m for time x 1 trip.)

1 lap around building, heaviest possible. Cap is 5 minutes.

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run
Scale reps as needed.


6/6/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

For 10 Minutes:

20 Double unders/30 singles

10 Mtn climber hip stretches

10 Shoulder kips

5 Parallette jump throughs

5 OH squats

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

Runs/V-ups/Pull-ups/Dips (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

Run 400m

20 V-ups/Abmat sit-ups

15 Pull-ups/Ring rows

15 Dips/Push-ups


6/5/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Min:

Row 3 minutes

Shoulder kips 30 seconds

Bear crawl 1 minute

Backwards crabwalk 1 minute

Duck walk 1 minute

Frog hop 1 minute

Muscle ups in remaining time (sub pull-ups + dips)

Skill/Strength

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

Get at least 3 heavy sets of 2 in. Recommended warm-up sets of 10-7-5 then start on sets of 2.

WOD

Burpees/Wall Balls/KB Swings (Time)

30-20-10 Reps for time of (15min cap):

Burpees

Wall Balls, 20#/14#

KB Swings, 55#/35#

*Scaled/Masters 20-15-10 reps and scale weight as needed. Rx+ 6″ target burpees, 12’/10′ WB target and 75#/55# KB swings.


6/5/17 OG

CrossFit Roselle – Open Gym

Snatch (1 Rep Max)


6/3/17 M/B Partner

CrossFit Roselle – Masters/Beginners

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 (4 Rounds for reps)

In Teams of 3, 5 minutes per station:

– Farmer’s carry

– Sprints

– Sled drags

– Tire flip + burpee jump overs

*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.


6/3/17 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 (4 Rounds for reps)

In Teams of 3, 5 minutes per station:

– Farmer’s carry

– Sprints

– Sled drags

– Tire flip + burpee jump overs

*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.


6/2/17 CF

CrossFit Roselle – CrossFit

Warm-up

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

Hang Snatch + Snatch (1-1-1-1-1-1-1)

Perform a hang snatch and then a full snatch without dropping the bar.

WOD

HSPUs/Back squats (Time)

For time:

30 HSPUs

10 Back squats, 135#/95#

20 HSPUs

20 Back squats, 135#/95#

10 HSPUs

30 Back squats, 135#/95

*Racks not allowed. Sub Wall walks for HSPUS (8, 6, 4 reps). Scaled/Masters sub DB shoulder presses 35#/20# and use 95#/65# for back squats. Rx+ 6″/4″ deficit HSPUs and 185#/125#.


6/2/17 OG

CrossFit Roselle – Open Gym

Snatch Pull (3-3-3-3-3)

heavier than last time if possible

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

heavier than last week if possible.


6/1/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

10 Quick Feet

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

Skill/Strength

2k Row (Time)

Max Effort 2k Row

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#.


6/1/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

10 Quick Feet

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

Skill/Strength

DB Thrusters (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

Row 300m

20 Abmat sit-ups

10 DB Thrusters

Rest 1 minute between rounds.