11/9/16 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

Close Grip Bench Press (5-5-5-5-5)

Hands inside shoulder width

DB Pullover (5-5-5-5-5)

Deadlift (5-5-5-5-5)

Cool Down

Push-Ups ME x 3 (3 Rounds for reps)

Push-Ups ME x 3

*Rest as needed between sets. If you have a Push-Up PR, use it.


11/8/16 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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Snatches/Pull-ups/Burpees (Weight)

Every 3 Minutes for 30 minutes:

3 Snatches, 115#/75#

5 Pull-ups

7 Burpees

*Rx+ for 165#/110#, C2B pull-ups, and bar facing burpees.


11/08/16 Masters/Beginners

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Crossfit Warmup – 2 Rounds (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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Power Snatch (2 Reps EMOM 10 Min)

Start light, increase weight only if form is perfect.

WOD

Power cleans/Thrusters (AMRAP – Reps)

AMRAP 5 minutes:

5 Power cleans, 95#/65#

5 Thrusters, 95#/65#

*Rx+ 135#/95#. Make sure you can do at least one round unbroken, so scale weight accordingly.


11/7/16 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

Push Press (3-3-3-3-3)

Keep weight in heels during dip! Chest stays vertical.

WOD

Runs/Wall balls (AMRAP – Rounds and Reps)

AMRAP 12 min:

200m Run

15 Unbroken wall balls, 20#/14#

*Rx+ 25 UB wall balls each round.

Bonus

Push-Ups ME x 3 (3 Rounds for reps)

Push-Ups ME x 3

*Rest as needed between sets. If you have a Push-Up PR, use it.


It’s all in the socks…

11/5/16 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

Eric’s 54th Birthday WOD (Time)

2 Rounds for time of:

500m Row

400m Run

50 Box jumps, 24″/20″

40 Push-ups

5 Rope climbs, 18’/15′

4 Muscle-ups
Do as individual or as partner today.


11/5/16 OG

CrossFit Roselle – Open Gym

AMRAP Snatches (AMRAP – Reps)

AMRAP 5 Minutes:

Snatches, 185#/125#

AMRAP Clean & Jerks (AMRAP – Reps)

AMRAP 5 Minutes:

Clean & Jerks, 225#/155#


11/5/16 Masters/Beginners

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

Eric’s 54th Birthday WOD (Time)

2 Rounds for time of:

500m Row

400m Run

50 Box jumps, 24″/20″

40 Push-ups

5 Rope climbs, 18’/15′

4 Muscle-ups
Do as individual or as partner today.


11/4/16 CF

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

The CrossFit Total (Total Weight)


11/4/16 OG

CrossFit Roselle – Open Gym

Should be done AFTER completing the CF Total

Box Step Ups (4-4-4-4-4)

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.

Bent Over Row (4-4-4-4-4)

Reverse Hypers (5-5-5-5)


11/3/16 Endurance

CrossFit Roselle – Endurance

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

WOD

Row/Run Combo (Time)

Complete the following for time:

Row 1000m

Rest 2 minutes

Row 800m, Run 200m

Rest 2 minutes

Row 600m, Run 400m

Rest 2 minutes

Row 400m, Run 600m

Rest 2 minutes

Row 200m, Run 800m

Rest 2 minutes

Run 1000m