5/17/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

15 KB swings

15 Burpees

15 Pull-ups

15 OH Squats

WOD

Reverse Tire or Sled Pulls/Tire Flips/Weighted Walking Lunges (Time)

5 Rounds for time of:

150′ Reverse Tire or Sled Pull

5 Tire flips

30 Walking lunges w/ sandbag in front rack

*Rest approximately 3 minutes between rounds. Post weight used for each movement. Record individual round times. Once final walking lunge is completed, you must run back up to gym for finish time.


5/17/17 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 (2-2-2-2-2-2)

Start sets where you left off above. Do more weight than last week.


5/16/17 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Warm-up (No Measure)

EMOM 10 Min:

Even: Hang power snatch + hang squat snatch + squat snatch

Odd: 20 Double unders

*Use barbell with light weight and perfect form.

Skill/Strength

Snatch (1 Rep EMOM for 20 minutes)

Start 75# below your 1RM and increase by only 5 pounds each rep. If you miss a rep, do not add weight. Make a second attempt the next minute. If you fail twice at same weight, then you take off 10-20 pounds and remain at that weight for remaining sets.

WOD

Bar Over Burpees/Rows (AMRAP – Reps)

AMRAP 7 Minutes:

50 Bar over burpees

Calorie row in remaining time.

*Score is total reps completed, including the BOB. Scaled/Masters 30 regular burpees and then calorie row in remaining time. No Rx+, just go all out.


5/16/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

Run 200

10 Mountain climber hip stretches

10 Shoulder kips

5 Deadlifts

*Add weight to deadlifts each round.

Skill/Strength

Deadlift (3 Reps EOMOM)

Every OTHER Minute on the Minute. Add weight each set if possible.

WOD

Lite Regional WOD 17.1 (AMRAP – Reps)

In 25 Minutes:

Run 1200m, then

12 Rounds of:

– 4 PUSH-UP PRs

– 6 Pull-ups

– 8 Air squats

In remaining time, run as far as possible in 200m laps around building.

*Scaled/Masters do regular push-ups and ring rows. Rx+ do HSPUs.


5/15/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

Row 250

10 Mountain climber hip stretches

10 Shoulder kips

10 Sec Handstand Hold

5 Deadlifts

*Add weight to deadlifts each round.

Skill/Strength

Deadlift (3 Reps EOMOM 10 Minutes)

Every OTHER Minute on the Minute. Increase weight each set if possible.

WOD

Lite Regional WOD 17.1 (AMRAP – Reps)

In 25 Minutes:

Run 1200m, then

12 Rounds of:

– 4 PUSH-UP PRs

– 6 Pull-ups

– 8 Air squats

In remaining time, run as far as possible in 200m laps around building.

*Scaled/Masters do regular push-ups and ring rows. Rx+ do HSPUs.
Score is by reps. 10m run = 1 rep, so the 1200m run = 120 reps. Each 200m lap is 20 reps.

Regional WOD 17.1 (Time)

For time (25min cap):

Run 1200m, then

12 Rounds of:

– 4 Strict HSPU

– 8 C2B Pull-ups

– 12 Squats

Rx+ wear vest, 20#/14#


5/15/17 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%.

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% with proper form.


5/13/17 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

5 Station Outdoor WOD 1 (No Measure)

4 Minutes/Station. Do as many reps as possible at each:

1. Sled pushes

2. Wall climb & sprint

3. Hurdle jumps

4. Tire flips

5. DB push presses

*Only one partner at a time. Work hard for around 30 seconds, then rest while your partner takes over.


5/13/17 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

5 Station Outdoor WOD 1 (No Measure)

4 Minutes/Station. Do as many reps as possible at each:

1. Sled pushes

2. Wall climb & sprint

3. Hurdle jumps

4. Tire flips

5. DB push presses

*Only one partner at a time. Work hard for around 30 seconds, then rest while your partner takes over.


5/12/17 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

Squat Cleans/Farmers Carries/Runs (Time)

5 Rounds for time of:

10 Squat cleans, 95#/65#

150′ Farmers carry, 50#/35# each arm

200m Run.

Rest 3 minutes between rounds

*Scaled/Masters 65#/45#, 35#/20#. Rx+ 155#/95#, 75#/50#.


5/12/17 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 all 3 reps are good.

Snatch Grip Deadlift (2-2-2-2-2-2)

Weight is heavy. Maintain proper back angle during each rep.