5/3/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

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

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 155#/100#

Push Press 75#/55#

Snatch 75#/55#


5/3/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row & Reverse (No Measure)

2 Rounds of the following:

350m Row

10 Reverse Burpees

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Cool Down

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing


5/2/16 CF

CrossFit Roselle – CrossFit

Cool Down

Warm-up

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

WOD

The CrossFit Total (Total Weight)


4/30/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Kettlebell/Quick Step/Plank (No Measure)

3 rounds 20/10 second work/rest of:

Kettlebell Swing

Quick Step

Plank

Skill/Strength

Hang Power Clean

Metcon

Metcon (No Measure)

With a partner:

20m AMRAP of:

250M Row

5 Hang Power Clean 115#/75#

15 Pull Up
One partner works, one partner rests.


4/30/16 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

Metcon (AMRAP – Rounds and Reps)

20Min AMRAP:

20 cal row

15 box jumps

10 ground to overhead

*Only one partner working at a time. Go as high and as heavy as you can while maintaining good form.


4/29/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (2-2-2-2-2-2)

Does not have to be touch and go, but each set should be completed in 20 seconds or less.

WOD

Sit-ups/Squats/Push-ups/Burpees (Time)

For time:

200 Abmat sit-ups

150 Air squats

100 Push-ups

50 Burpees


4/28/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (3 Rounds for time)

3 Rounds, each for time of:

Row 750m

20 Burpee box jump overs, 24″/20″

Row 750m

*Rest 5 minutes between rounds. Record times of each round.


4/28/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Gymnastics

Muscle-ups (Muscle up practice/progressions)

WOD

2016 Master’s Online Qualifier Event 4 (55-59) (Time)

For time (20min cap):

55 Burpees

34 Overhead squats, 75#/55#

21 Ring Dips


4/27/16 CF

CrossFit Roselle – CrossFit

Warm-up

KB Swings/Box jumps/Quick Feet (No Measure)

3 Rounds of:

10 KB swings

10 Box jumps

10 Quick feet (each foot)

Skill/Strength

Warm-up (No Measure)

Hang Power Clean Practice

– work up to workout weight

WOD

2016 Master’s Qualifier Event 3 (AMRAP – Reps)

AMRAP 15 MIN:

55 Double unders

15 Chest to bar pull-ups

5 Hang power cleans, 155#/105#


4/26/16 CF

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Gymnastics

Muscle-ups (Muscle up practice/progressions)

WOD

2016 Master’s Online Qualifier Event 4 (Time)

For time (20min cap):

55 Burpees

34 Overhead squats, 95#/65#

21 Muscle ups