8/25/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Weightlifting

Back Squat (5-5-3-3-3+)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

5 Pull Up

10 Push Up

15 Air Squat

20 Abmat Sit Up

250m Row


8/24/16 CF

CrossFit Roselle – CrossFit

Warm-up

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

Skill/Strength

Sleds/Yokes (x3 )

Sled push or Yoke carry

WOD

KBS/DUs/Plank holds (Time)

5 Rounds for time of (15 min cap):

12 KB swings, 55#/35#

40 Double unders

60 Second plank hold (accumulated)

*Rx+ 75#/55# KBS, 50 DUs, 15 TTB


8/23/16 CF

CrossFit Roselle – CrossFit

Warm-up

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

Turkish Get Up (30 reps not for time)

15 min cap, that means 1 rep every 30 seconds. Use one light weight for all reps.

WOD

Sprints/Burpees (AMRAP – Reps)

EMOM 20 minutes:

Odd: Sprint 150′

Even: Burpees for 20 seconds

*Record number of burpees completed each round and add for total reps.


8/23/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Thruster (3-3-3-3-3+)

Metcon

Metcon (Time)

21-15-9

Thruster

Bar over Burpee
Use 60-70% of 3 rep max for thruster


8/22/16 CF

CrossFit Roselle – CrossFit

Warm-up

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

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


8/20/16 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 – Reps)

AMRAP 20 Min:

40 DB hang cleans, left arm

40 DB hang cleans, right arm

40 DB sit-ups

40 DB push presses, left arm

40 DB push presses, right arm

40 DB sit-ups

40 Burpees

*Only 1 partner working at a time. Stay moderately light. Rx+ 40 HPC, 40 PP, 40 TTB, 40 BOB, 135#/95#


8/20/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Metcon

Metcon (No Measure)

With a partner, 5 stations, 4 minutes each

Kettlebell Swing

Farmer’s Carry

Floor Press

Dumbbell Snatch

Plank


8/19/16 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

Deadlift (7-7-7-7)

WOD

Double unders/Burpees (Time)

4 Rounds for time of:

10 Cal row

15 Med ball cleans, 20#/14#

20 Ring push-ups

*Rx+ 15 Cal row, 5 Squat cleans, 185#/125#, 10 Ring dips


8/18/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Turkish Get Up (1-1-1-1-1)

Metcon

Metcon (Time)

3 rds w/ 2 min rest between rounds

250m Row

25 Slamball

25 Squat

25 Push Up


8/18/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Quick feet/Sprawl jumps/Rows (5 Rounds for time)

5 Rounds of:

30 Quick feet (15 each foot)

20 Sprawl jumps

500m Row

*Rest 3 minutes between rounds. Shoot for negative splits, so start off at 50% and build up.