4/19/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatch (1 Rep EMOM 10 Min)

Start at 65% 1RM and increase 5-10# each rep if possible. If you fail, wait until next rep and try again. If you fail again, reduce weight and complete remaining reps. Do not end on a failure.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


4/19/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

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)

3 Rounds

DB Complex using 2 Dumbells:

6x Snatch

6x Upright Row

6x Press

6x Push Press

6x Bent Over Row

30 Walking Lunges


4/18/16 CF

CrossFit Roselle – CrossFit

Warm-up

SDHP/Thruster/TTB (No Measure)

2 Rounds of:

10 Sumo deadlift high pulls

10 Thrusters

10 V-ups

Skill/Strength

Max Height Box Jump (Distance)

WOD

Deadlifts/Pull-ups/Dips (Time)

10-8-6-4-2 Reps for time of:

Deadlifts, 225#/155#

Pull-ups

Dips

*Rx+ 315#/205# & Muscle ups


4/16/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

200m Run (No Measure)

Do What Dave Says… (No Measure)

See above

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (Time)

WOD: For total time:

Run 200m

Rest 30 seconds

Run 400m

Rest 60 seconds

Run 800m

Rest 90 seconds

Run 400m

Rest 60 seconds

Run 200m


4/16/16 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

Sleds/Sprints/Wall Climbs/Tire Flips/ (No Measure)

AMRAP 20 Min:

Sled pushes

Sprints

Wall Climbs

Tire Flips

*5 minutes each station. Go hard when it’s your turn and earn your rest. And try to have a little fun while you’re at it 😉


4/15/16 CF

CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Skill/Strength

Back Squat (1RM)

WOD

Runs/Farmer’s Carries (Time)

3 Rounds for time:

200m Farmer’s Carry

400m Run

Record time and weight used.


4/14/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Burpees/Run/Row (5 Rounds for time)

Complete 5 Rounds, each for time of:

15 Burpees

400m Run

500m Row

*Rest 3 minutes between rounds. Complete 1st round at 50% effort, 2nd round at 70% effort, and rounds 3-5 at 90% effort. Record individual round times and post.


4/14/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Double Unders (No Measure)

Practice DU’s for 2 minutes

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Metcon

Metcon (Time)

3 rds w/ 2 min rest between rounds

250m Row

25 Slamball

25 Squat

25 Push Up


4/13/16 CF

CrossFit Roselle – CrossFit

Warm-up

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Skill/Strength

Overhead Squat (3RM)

WOD

OH Walking Lunges/Box Jumps (Time)

3 Rounds for time:

20 OH walking lunge steps, 45#/35#

10 Box jumps, 24″/20″

*Rx+ 65#/45# & 30″/24″


4/12/16

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Skill/Strength

Muscle-ups (3 x ME)

WOD

Tribute to Jeff (Time)

Tribute to Jeff

4 Rounds for time of:

12 Squat clean thrusters, 150#/100#

73 Double unders
Today, my older brother Jeff would have turned 43 years old. However, his life ended prematurely on February 18, 2012. He was a very passionate person, and his smile was extremely contagious. He could walk into a room of strangers in just about any location, on any continent, and he could walk out best friends with everyone in the room. He spent the last 13 years of his life doing just that in Africa. He started the production company Maverick Entertainment. He traveled the African continent in search of new filming destinations with a goal in mind to expose Africa for its true beauty. He worked on many different television shows and documentaries, including the Amazing Race and Whale Wars. He was given the name “Lengai” by the Zulu people, which means “a gift from god.” He is survived by his wife Sally and his two daughters Jamie and Zoe.