1/28/17 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 27 Min:

28 Bar muscle ups (sub 2x pull-ups)

1 Rope climb (sub 9 ring rows)

28 Power cleans, 135#/95#

1 Rope climb

28 Wall walks (sub 2x push-ups)

1 Rope climb

28 Power snatches, 95#/65#

1 Rope climb

28 Box jumps, 30″/24″

1 Rope climb

28 OH squats, 115#/75#

1 Rope climb

28 Burpees

1 Rope climb

*Scaled/Masters 95#/65# PC, 65#/45# PS, 75#/55# OHS and 24″/20″ box step-ups. Rx+ 185#/125# PC, 135#/95# PS, 155#/105# OHS and 36″/28″ box jumps.
The weights are just guidelines. Stick with what you can do with good form. Better to go light and fast than heavy with bad form.


1/28/17 Masters

CrossFit Roselle – Masters

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

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.

Metcon

Metcon (No Measure)

With a partner complete the following 5 stations, working at each station for 4 minutes:

Farmer’s Carry

Dumbbell Push Press

V-Up

DB Hang Power Clean

Jumping Jack


1/27/16 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

Thruster (Warm-up to 95#/65# in 5 minutes)

Scaled/Masters 65#/45#

WOD

Death By Thrusters (AMRAP – Rounds and Reps)

EMOM:

Perform 1 thruster the first minute

Perform 2 thrusters the second minute

Perform 3 thrusters the third minute

*Continue adding 1 rep every minute until you are no longer able to complete the reps in the one minute time frame.

**If you last less than 10 minutes, row 1000m. If you last over 10 but under 15 minutes, row 500m. No rowing penalty if you last over 15 minutes. Rx is 95#/65#, Scaled/Masters is 65#/45#. No Rx+ option, just do the work.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/26/17 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

DB Snatch (10-8-6-4-4-4-4)

EOMOM as a group. Reps are for EACH arm, so do 10 left and 10 right the first set.

WOD

Push-ups/Deadlifts (AMRAP – Rounds and Reps)

AMRAP 5 Min:

7 Push-ups

1 Deadlift, 225#/155#

*Scaled/Masters Bench/Box dips and 155#/105#. Rx+ Ring dips & 315#/205#.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/26/17 Masters

CrossFit Roselle – Masters

Warm-up

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Metcon

Row/DL/Burpee (No Measure)

For 18 minutes , on the minute, alternate trhough:

1) 100m Row

2) 5 Deadlift 185#/135#

3) 7 Burpees


1/25/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Box Step Ups (10-8-6-4-4-4-4)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
EOMOM as a group. Reps are for EACH leg, so do 10 with left leg and 10 with right leg for 1st warm-up set, etc. First set is VERY light, then add weight each set so you can get the required number of reps completed within the time frame.

WOD

KBS/DUs/Plank holds (Time)

5 Rounds for time of (15 min cap):

12 KB swings, 55#/35#

40 Double unders

60 Second plank hold (accumulated)

*Scaled/Masters 45#/25#, 60 singles, 45 sec plank hold. Rx+ 75#/55# KBS, 50 DUs, 15 TTB

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/24/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 min)

Increase weight each rep if possible. If you want to work on form, do 2 reps EMOM and stay light.

WOD

Push Presses/Burpees (AMRAP – Rounds and Reps)

AMRAP 7 Min:

7 Push presses, 95#/65#

7 Burpees

*Scaled/Masters 65#/45#. Rx+ 135#/95# and bar facing burpees.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/24/17 Masters

CrossFit Roselle – Masters

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Double Unders (No Measure)

Practice DU’s for 2 minutes

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Weightlifting

Press Series

Shoulder Press

Push Press

Push Jerk

Metcon

Metcon (Time)

21-15-9

Slam Ball

Box Jump


1/23/17 CF

CrossFit Roselle – CrossFit

Warm-up

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Front Squat (10 minutes to warm up to heavy set of 5)

No racks – must be cleaned from ground. Clock starts immediately after warm-up.

WOD

Row/Pull-ups/Front Squats (Time)

5 Rounds for time of:

20 Cal Row

15 Pull-ups

10 Front squats @ 75% of above

*Scaled/Masters 15/10/5 reps (sub RRs for PUs if needed). Rx+ Assault bike and CTB PUs.

Cool Down

Yoga Poses/Stretches (No Measure)

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