7/17/2016 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

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 (No Measure)

With a partner:

Run 800m

then one partner working the other resting:

15 V-up

15 Overhead Squat

15 Straight Legged Deadlift

at the 15 minute mark, both partners:

Run 800m


7/15/16 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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Min:

Run 800m

8 Squat cleans, 155#/105#

8 Rope climbs, 18’/15′

8 Handstand push-ups

*Rx+ 225#/155# squat cleans and 12″/6″ deficit HSPUs


7/14/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

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


7/14/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

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

Weightlifting

Weightlifting

Bench Press (3-3-3-3-3)

Bench Press (3-3-3-3-3)

Metcon

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (AMRAP – Reps)

Two rounds of:

Wallball 20#/14#

Sumo deadlift high-pull 75#/55#

Box Jump 20″

Push Press 75#/55#

Row for Calories

1 Minute rest


7/13/16 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

DB Bench Press (5-5-5-5-5)

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

WOD

Metcon (Time)

For time:

Row 400m

30 Double unders

20 Burpees

10 Deadlifts, 225#/155#

20 Burpees

30 Double unders

Row 400m

*Rx+ 315#/205#


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