12/14/15

CrossFit Roselle – CrossFit

Compare to 8/14/15 – post time difference to notes. Good luck!!!

Warm-up

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

Weightlifting

Overhead Squat (1RM)

Metcon

DU/KBS/WB/TTB/OHS (Time)

WOD: 2 Rounds for time of (16min cap):

50 Double unders

40 KB swings, 55#/35#

30 Wall balls, 20#/14#

20 Toes to bar

10 OH squats, 115#/75#


12/12/15

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.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 MIN:
20 Power snatches
30 Hang squat cleans
40 Bar over burpees
At the end of the 15 minutes, run 800m.


12/11/15

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Gymnastics

Handstand Walk (Practice)

Metcon

Metcon (Time)

WOD: For time:

Row 15 calories

20 Pull-ups (10 Muscle ups Rx+)

Row 15 calories

10 Wall walks (100′ handstand walk Rx+)

Row 15 calories

20 Box jumps, 24″/20″ (34″/28″ Rx+)

Row 15 calories


Holds

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Skill/Strength

Practice a skill of your choice.

Metcon

Metcon (AMRAP – Reps)

Tabata 8x 20/10 Work/Rest:

Ring Row hold – Ring Row

Squat hold – Squat

Plank hold – Push Up

DL hold – Deadlift 115#/75#
4 sets as static holds followed by 4 sets of movement. Ring Row and Plank holds are at top. Squat hold is at bottom. DL hold is with weight on the ground.


12/8/15

CrossFit Roselle – CrossFit

Don’t forget to pre-order your hoodies and t-shirts! Orders due by Wed evening, 12/9!!!

Warm-up

Active Warm-up II (No Measure)

Forward lunges w/ arms locked out OH

Reverse lunges w/ arms locked out OH

Forward lunges w/ single leg squats

Inch worm push-ups

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

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

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

Metcon

Metcon (Time)

For time:

50 Back squats, 135#/95#

50 Lunge steps (bar in front rack), 135#/95#


Floor Press/DL Hold

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Weightlifting

Clean (3-3-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

10 Floor presses

10 Barbell roll-outs from knees

10 Over bar burpees

20 Second deadlift hold w/ overhand grip
Go for quality over quantity. Choose challenging weight, but something you can floor press for 10 unbroken reps for your first set.


12/7/15

CrossFit Roselle – CrossFit

Don’t forget to pre-order the new t-shirts and sweatshirts! Sign-up sheet at the gym. Orders are due by Wednesday evening, so act quick!

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Metcon

Metcon (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders


12/05/15

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.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 pull-ups

4 rounds of:

– 20 deadlifts

– 10 hang power cleans

50 ring push-ups

*use same weight for DLs and HPCs. Post weight used to notes.


WG Saturday

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Cards (No Measure)

Suit and rank determine work.
Heart – Air Squat

Club – Bent over Row

Diamond – Jumping Jack

Spade – Push Press

Skill/Strength

Practice – Kipping, Jump Rope, Handstand

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Hang Power Clean

30 Flutter Kick

10 Back Squat

15 Lunge
Use a light barbell for the Cleans and Back Squat. 45#/35# recommended


12/4/15

CrossFit Roselle – CrossFit

Happy Friday!!! Get after it today and earn your weekend fun!

Warm-up

Agility Ladder (No Measure)

Weightlifting

Split Jerk (15 min to find 1RM)

Metcon

Metcon (Time)

21-18-15-12-9-6-3 rep rounds for time of:

Wall balls, 20#/14#

KB swings, 55#/35#

Ball slams, 30#/20#