5/10/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

15 Med ball cleans w/ bounce at bottom

20 Shoulder kips

15 Burpee pull-ups ( scale – 15 burpees + 15 banded pull-ups)

Handstand walk in remaining time

Skill/Strength

Back Squat (4RM)

20 minutes to work up to 4RM.

WOD

EMOM Quick Feet/V-ups (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.


5/10/17 OG

CrossFit Roselle – Open Gym

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

Touch and go. Start at 60% and increase only if form is good for all 3 reps.

Snatch Balance (3-3-3-3-3)

Start sets where you left off above.


5/9/17 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

Split Jerk (1-1-1-1-1)

Work up to heavy single and start your sets. 15 minute cap.

WOD

Rows/Split Jerks/Push-ups (Time)

For time:

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

20 Mtn climber push-ups

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.


5/9/17 Masters

CrossFit Roselle – Masters

Warm-up

CFR WARM-UP 4 (No Measure)

Do as much as you can in 10 minutes:

Row 2 minutes

1 minute inchworm push-ups

1 minute duck walk

1 minute frog jumps

1 minute shoulder pass-throughs using PVC/band

Standard CF Warm-up 15 reps each

WOD

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Scale weight/reps as needed. Cap is 30 minutes.


5/8/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 4 (No Measure)

Do as much as you can in 10 minutes:

Row 2 minutes

1 minute inchworm push-ups

1 minute duck walk

1 minute frog jumps

1 minute shoulder pass-throughs using PVC/band

Standard CF Warm-up 15 reps each

WOD

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Girl Rx 165# DLs, 24″ BJ, 14# WB, 35# Plate carry.


5/8/17 OG

CrossFit Roselle – Open Gym

Snatch (1 Rep EMOM 12 minutes)

Start at 65% and increase only if form is perfect. Do not go above 90% 1RM.

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

Do a few warm-ups and start sets where you left off above. Goal is to go up to 110% 1RM.


5/6/17 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

Partner Row/KBS/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 20 Min:

15 Cal Row

10 KB swings or 5 Power snatches

1 Rope Climb

*Partner A rows 15 calories, then partner B does 10 KBS or 5 power snatches, then partner A does 1 rope climb. Now partner B rows 15 calories, etc. Continue in this pattern until time expires. Only 1 barbell or KB per team. Weight should be heavy-ish, but should go UB on KBS and should be able to get 5 PS within 30 seconds. Sub 9 RR for rope climbs.


5/6/17 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

Partner Row/KBS/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 20 Min:

15 Cal Row

10 KB swings or 5 Power snatches

1 Rope Climb

*Partner A rows 15 calories, then partner B does 10 KBS or 5 power snatches, then partner A does 1 rope climb. Now partner B rows 15 calories, etc. Continue in this pattern until time expires. Only 1 barbell or KB per team. Weight should be heavy-ish, but should go UB on KBS and should be able to get 5 PS within 30 seconds. Sub 9 RR for rope climbs.


5/5/17 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

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

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Sub supermans and/or straight legged deadlifts for back exensions.


5/5/17 OG

CrossFit Roselle – Open Gym

Hang power snatch + Hang squat snatch + Squat snatch (1-1-1-1-1-1-1)

Perform all 3 components without setting down bar
Start around 60% and increase only if form is perfect.

Snatch Grip Deadlift (1-1-1-1-1-1-1)

Maintain proper back angle – do not let your butt come up first!