3/27/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Med Ball Cleans/Pull-ups/Push-ups EMOM (No Measure)

EMOM 5 Min:

4 Med ball cleans w/ bounce at bottom

5 Pull-ups

6 Push-ups

Skill/Strength

Front Squat (Work up to heavy single in 15 minutes)

Stick to the schedule – 15 min max.

WOD

Burpee Box Jumps (AMRAP – Reps)

AMRAP 7 Min:

Burpee box jumps, 24″/20″

*Scaled/Masters step ups allowed.
No Rx+ option, just go all out.


3/25/17 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)

AMRAP 20 Minutes:

40 DB Snatches, alternating arms each rep

40 Toes to Bar

40 Cal Row

*One person working at a time. Sub kipping knee raises or V-ups as needed. Record weight used in notes. Rx+ 75#/50#, TTB, and 40 Cal Assault Bike.


3/25/17 Masters

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

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

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 (AMRAP – Rounds and Reps)

20 Minutes Partner AMRAP

20 Clean and Jerk

40 Weighted Step Up

60 Weighted Sit Up

Metcon


3/24/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

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

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap


3/23/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

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

Push Jerk (1RM)

15 Min to work up to 1RM. No Splits!

WOD

75 Burpee Pull-ups for time. (Time)

75 Burpee Pull-ups for time.

Scaled/Masters 50 reps and modify burpees as needed. No Rx+ option, just go AFAP.


3/23/17 Masters

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

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

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Metcon (Time)

3 Rounds for time of:

Row 300m

15 Burpee pull-ups


3/22/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Warm-up (No Measure)

EMOM 7 Minutes:

10 High knees

5 Push-ups/HSPUs

5 KB swings

Skill/Strength

Box Jumps (Max Height)

15 minutes to work up to max height box jump

WOD

Row/Plate Ground to OH/OH Walking Lunges (Time)

For time:

21-15-9 Rep rounds of:

Plate Ground to OH, 45#/35#

Overhead Walking Lunges, 45#/35#

*Row 500m before each round. Rx+ use 65#/45#.


3/21/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

EMOM Quick Feet/Push-ups/HSS WU (No Measure)

EMOM for 8 Min:

10 Quick feet

5 Push-ups

4 Hang squat snatches w/ bar or PVC

Skill/Strength

Power Clean (2-2-2-2-2-2-2)

Take 5 minutes to warm-up, then start your sets of doubles. Touch and go preferred.

WOD

Metcon (Time)

For time:

15-12-9-6-3 reps of:

Pull-ups

*Run 200m after each round. Scaled/Masters sub ring rows as needed. Rx+ 10-8-6-4-2 Ring MUs.


3/21/17 Masters

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 minutes)

Squat or power.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10 Unbroken Push-presses

15 Air Squats

200m Run

*Record rounds and reps. Post weight used in notes.


3/20/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Burpees/TTB/OH Squat WU (No Measure)

EMOM 6 minutes:

4 Burpees

4 Toes to bar/V-ups

4 OH squats w/ bar or PVC

WOD

EMOM DB Thrusters/Double Unders (Weight)

EMOM for 20 Minutes:

Even: 10 DB thrusters, 35#/20#

Odd: 40 Double unders

*Scaled/Masters 7 DB Thrusters and 50 singles. Rx+ 50#/35# & 50 DUs.