8/3/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 4 minutes

Roll out 4 minutes

Burgener warm-up

Skill/Strength

Power Snatch (1 Rep EMOM 10 minutes)

WOD

Power snatches/Burpees (Time)

5 Rounds for time of:

5 Power snatches, 115#/75#

10 Bar over burpees

*Rx+ 155#/105# and bar facing burpees. 12 min cap, so scale accordingly.


8/3/17 M/B

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

WOD

Metcon (Time)

25-15-5 Rep Rounds for time of:

KB swings

Box jumps

DB Shoulder presses

Cal row

*Post weights/height to notes.

Back Squat (5-5-5-5)


8/2/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 Minutes

Calf roll out 30 sec/side

20 Mountain climber hip stretches

Chest stretch 30 sec/side

20 Shoulder kips

Row 2 Minutes

Back roll out 1 minute

Lat stretch 30 sec/side

15 Pull-ups

15 Dips

15 OH squats

Skill/Strength

Back Squat (5-5-5-5)

WOD

5 Rounds of Standard Warm-up (Time)

5 Rounds for time of:

10 Pull-ups

10 Push-ups

10 V-ups

10 Supermans

10 OH squats, 45#/35#

*Push-ups must be legit to count as Rx. That means chest touches floor at bottom, and hips are brought up at the same time as the chest. Arms fully locked out at top. Rx+ for C2B, ring dips, and toes to bar.


8/1/17 M/B

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Shoulder Press (3-3-3-3-3)

WOD

Metcon (Time)

For time:

30 OH walking lunges, 35#/25#

30 Wall balls, 20#/10# to 9′

75 Double unders/150 Single unders

30 Kipping knee raises

30 Burpees

*Scale up/down as needed. Goal is under 15 minutes.


8/1/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 minutes

Glute/hamstring roll out 30 sec/side

25 Straight legged deadlifts

Banded shoulder stretch 30 sec/side

20 Hang muscle cleans

15 Shoulder presses

Couch stretch 30 sec/side

10 Front squats w/ bounce at bottom

5 Burpees

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Power Cleans/Burpee Box Jumps (Time)

21-15-9 reps of:

Power cleans, 155#/105

Burpee box jumps, 24″/20″

*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.


7/30/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Run 400m

20 Burpees

Foam Roll/Lacrosse Ball 4 minutes

With a plate:

– 10 straight legged deadlifts

– 10 shoulder presses

– 10 ground to overhead

– 10 OH walking lunges

– 10 front squats w/ bounce at bottom

Skill/Strength

Shoulder Press (3-3-3-3-3)

WOD

OH Walking Lunges/Wall Balls/DUs/TTB/Row (Time)

For time:

50 OH walking lunges, 45#/35#

50 Wall balls, 20#/14#

100 Double unders

50 TTB

50 Cal row

*Scale up/down as needed. Goal is under 15 minutes.


7/29/17 M/B Partner

CrossFit Roselle – Masters/Beginners

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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

400m Run

300′ Farmer’s carry

20 Medball cleans


7/29/17 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)

AAMRAP 20 min:

800m run

400m weighted barbell carry

200m sled/tire push/pull

*Partners stay together throughout WOD. Pick weight/object and keep moving.


7/28/17 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.

WOD

Deadlifts/Rope Climbs/Back Squats/Wall Walks (Time)

4 Rounds for time of:

5 Deadlifts, heavy

5 Rope climbs

5 Back squats, heavy

5 Wall walks

*Post weight used in notes. Racks allowed.


7/27/17 M/B

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Metcon (Time)

3 Rounds for time:

Row 500m

15 Box jumps, 20″/12″