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.


5/11/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 10 Minutes, complete as much as possible of:

Row 500m

Sampson Stretch 30 seconds/side

3 Rounds of:

10 Pull-ups

10 Dips

10 Hollow rocks

10 Supermans

10 OH squats

Skill/Strength

Kettlebell Swing (10-10-10-10-10)

Work up to heaviest set of 10 with perfect form. No rolling hips to get underneath weight. You must be able to pop hips and immediately stand tall. KB bottom must be pointed up, with slight tilt forward. Coaches will confirm proper form.

WOD

Burpee Fun! (AMRAP – Rounds and Reps)

AMRAP 20:

7 Burpee box jumps, 24″/20″

7 Reverse burpees

7 Burpee pull-ups

7 Burpees

Rx+

7 Burpee box jump overs, 24″/20″

7 Reverse burpees into HSPU

7 Burpee bar muscle ups

7 Burpees w/ 6″ target


5/11/17 Masters

CrossFit Roselle – Masters

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

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

WOD

Squat cleans/Farmers Carries/Runs (AMRAP – Rounds and Reps)

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#.


5/10/17 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.