2/23/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 KB swings

5 Slow lowers from inverted hang

10 Pistols/box pistols

Gymnastics

Muscle-ups (3×5-10 reps/progressions)

WOD

Squat Clean (1 Rep EMOM 15 MIN)


2/23/16 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

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Gymnastics

Push-ups

Metcon

Metcon (Time)

21-15-9

Power Clean

Box Jump


2/22/16 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Gymnastics

Handstand Push-ups (3×10)

WOD

“ELITE” (Time)

For time (25min cap):

40 Calorie row

10 Burpees

40 Double unders

40 Thrusters, 95#/65#

10 Burpees

40 Double unders

40 Toes to bar

10 Buprees

40 Double unders

40 Ground to overhead, 95#/65#

10 Burpees

40 Double unders


2/20/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Agility Ladder (No Measure)

Metcon

Metcon (No Measure)

15m Partner AMRAP

250m Row -or- 200m Run

12 Burpees

12 Thrusters 45/35#


2/20/16 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)

AMRAP 20MIN:

40 KB swings

Run 100m

30 Burpees

Run 100m

20 Cal row

Run 100m

10 Turkish get-ups

Run 100m

*Only 1 person working at a time. Only 1 person runs each 100m. Record weight and rounds/reps.


2/19/16 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

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

Snatch (Practice)

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders


1/18/16

CrossFit Roselle – Masters/Beginners

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

Weightlifting

The CrossFit Total (Total Weight)

Do not attempt a 1 rep max unless you have some prior weight history for that lift. Maximum 3 attempts at a new weight. Add max weight for the 3 lifts for a total.


2/18/16 CF Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (3 Rounds for time)

3 Rounds of:

30 Abmat sit-ups

40 Wall runs

500m Row

*Rest 5 minutes between each round. Complete first round at 50% effort, 2nd at 70%, and last at 90%. Record each round time individually and post results.


2/17/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

20 Duck walk steps

10 Frog hops

5 Skin the cats

Weightlifting

Back Squat (4-4-4-4-4)

WOD

Metcon (Time)

30-20-10 Reps of:

Toes to bar

Burpees


2/16/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Med ball cleans, 20#/14#

10 Strict toes to bar

Gymnastics

Pull-ups (Practice – kipping, butterfly, chest-to-bar)

WOD

Metcon (Time)

21-15-9 Reps of:

Power cleans, 135#/95#

Box jumps, 24#/20#

*Rx+ 185#/125#, 30″/24″