9/22/16 Endurance

CrossFit Roselle – Endurance

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

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes


9/22/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Cards (No Measure)

Suit and rank determine work.

Metcon

Metcon (Time)

Run 800 meters

50 push press 45/35#

Row 1000 meters


9/21/16 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

Reverse tire/sled pull (x3 down and back)

WOD

Sit-ups/Walking lunges/Pull-ups (Time)

21-15-9 Reps for time of:

Abmat sit-ups

OH walking lunges, 35#/25#

Pull-ups

OH walking lunges, 35#/25#

*Rx+ Toes to bar, 45#/35#, Chest to bar pull-ups


9/20/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Med Ball Clean/MCPU (No Measure)

3 Rounds of:

10 cal row

10 med ball cleans

10 mountain climber push-ups

Skill/Strength

Squat Clean Thruster (1RM in 15 minutes)

WOD

Power cleans/Thrusters (AMRAP – Reps)

AMRAP 5 minutes:

5 Power cleans, 95#/65#

5 Thrusters, 95#/65#

*Rx+ 135#/95#. Make sure you can do at least one round unbroken, so scale weight accordingly.


9/20/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Goblet Squat/Bulgarian Split Squat/Samson (No Measure)

3 rounds 20/10 work/rest

Goblet Squat

Bulgarian Split Squat

Samson Stretch

Weightlifting

Deadlift

Work up to a heavy single deadlift.

Metcon

Metcon (Time)

For time:

55 Burpees

34 Overhead Squats

21 Ring Dips
Scale and modify as needed.


9/19/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 rep EMOM 10 Min)

WOD

Run/DB Snatches/Burpees/DB C&J/Row (Time)

For time:

400m Run

30 DB Snatches, alternating arms each rep, 50#/35#

20 Burpees

30 DB Clean & jerks, alternating arms each rep, 50#/35#

40 Cal Row



Rx+

For time:

30 Cal Row

10 DB snatches, alternating arms each rep, 90#/60#

20 Burpees

10 DB clean & jerks, alternating arms each rep, 90#/60#

30 Cal Assault Bike


9/16/16 CF

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

Med Ball Fun (Time)

10-9-8-7-6-5-4-3-2-1 reps for time of:

Med ball cleans

Med ball twists

Wall balls

Med ball sit-ups

*Rx 20#/14#. Sub regular twists and abmat sit-ups as needed. Rx+ 3 Rounds of 35 Wall balls, 35 GHD sit-ups, 20#/14#.

800m Med Ball Run (Time)

800m ball run for time, 20#/14#


9/15/16 CF

CrossFit Roselle – CrossFit

Warm-up

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Skill/Strength

Box Jumps (3-3-3-3-3)

3 jumps must be completed in 20 seconds to count. Record height of highest jump.

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″


9/15/16 Endurance

CrossFit Roselle – Endurance

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

WOD

5k Row (Time)

Max Effort 5k Row


9/15/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

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

1016 Master’s Online Qualifier Event 1 (Time)

21-15-9 reps for time of:

Row (calories)

Thrusters, 95#/65#
Scale weight as needed.