7/12/16 CF

CrossFit Roselle – CrossFit

Warm-up

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

Skill/Strength

Box Jumps (Max Height )

WOD

Wall balls/abmat sit-ups (Time)

3 Rounds for time:

25 Wall balls, 20#/14#

25 Abmat sit-ups

*Rx+ 30#/20# & toes to bar


7/12/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

DB Snatch/MCHP/DB Push Press (No Measure)

– DB Snatch

– Mountain climber hip stretch

– DB Push Press

20 seconds on/10 seconds off, 3 times through

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

OH Walking lunges/KB swings (Time)

21-15-9 reps for time of:

OH Walking lunges, 45#/35#

KB swings, 55#/35#

*Rx+ 65#/45# & 75#/55#


7/11/16 CF

CrossFit Roselle – CrossFit

Warm-up

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

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 min)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


7/9/16 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 – Reps)

AMRAP 20 MIn:

60 Plate ground to overhead, 45#/35#

60 OH walking lunges, 45#/35#

40 Toes to bar

400m Run (counts as 40 reps)
Only 1 partner working at a time, except for the run (both partners run together). The plate cannot rest on the ground during the entire workout. If it does, both partners must stop and complee 10 burpees each before continuing.


7/9/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Metcon

Metcon (No Measure)

With a partner:

5 minutes each station, with one partner working the other resting:

Sled Push

Squat Clean

Ab trio (10 ea. of V-Up, Twist, Flutter)

Then both partners:

800m Run


7/8/16 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

Skill/Strength

Reverse tire/sled pull (x3 )

Cone to cone, down and back. Goal is to go as heavy as possible without having to stop.

WOD

Metcon (Time)

5 Rounds for time of:

30 Double unders

10 OH squats, 95#/65#

*Rx+ 135#/95#


7/7/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes
While the goal is still overall meters, pace yourself in the beginning to finish strong.


7/7/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Ball Slam/KB Swing/Plank (No Measure)

3 rounds of 20 seconds work 10 seconds rest:

Ball Slam

KB Swing

Plank

WOD

Plank (Time)

Max Effort Prone Plank on Elbows

2k Row (Time)

Max Effort 2k Row


7/6/16 CF

CrossFit Roselle – CrossFit

Warm-up

Shoulder kips/KB swings/Wall balls/Burpees (No Measure)

10 Shoulder kips

10 KB swings

10 Wall balls

10 Burpees

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Row/Push-ups/Pull-ups/HSPUs (Time)

2 Rounds for time of:

50 Cal row

40 HR push-ups

30 Pull-ups

20 Handstand push-ups


7/5/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatch (1RM)

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#