6/3/16 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.

Metcon

Nick (Time)

12 Rounds for time of:

10 DB Hang Squat Cleans

6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here


6/2/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (2 Rounds for time)

Perform 10 burpees every minute for 5 minutes (pace them every 6 seconds). Immediately after, row 2k for time.

Rest 10 minutes.

Then repeat above, except run 1 mile in place of the row.
The row and run are for time, so push yourself to go as fast as you can.


6/2/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


6/1/16 CF

CrossFit Roselle – CrossFit

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

Skill/Strength

Windmill (3-3-3-3-3)

Start out holding a DB/KB overhead with feet shoulder width apart. Using your free hand, touch the opposite foot and return to standing position. The DB/KB remains locked out overhead the entire time.
Perform 3 consecutive reps with one arm and then the other.

WOD

Metcon (Time)

For time (15min cap):

100 Abmat sit-ups

200 Double unders

100 Abmat sit-ups

*Rx+ for 50 toes to bar in place of the 100 abmat sit-ups


5/31/16 CF

CrossFit Roselle – CrossFit

Warm-up

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Skill/Strength

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

Complete 1 Turkish get-up with each arm for each set

WOD

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here


5/31/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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

Shoulder Press (5-3-3-1-1-1)

Metcon

Metcon (Time)

21-15-9

Kettlebell Swing

Toes to Bar


5/30/16 CF

CrossFit Roselle – CrossFit

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
Complete warm-up on your own and be ready to go at 9am or 10am!

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


5/28/16 Partner

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

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)

20min AMRAP:

10 Push presses

10 Reverse lunge steps (bar in front rack)

5 Floor wipers

One partner completes the entire round while the other partner rests. Alternate work/rest each round. Rx 95#/65#, Rx+ 135#/95#


5/28/16 Masters/Beginners

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

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

Deadlift (1-1-1-1-1)

Metcon

Metcon (Time)

10-9-8-7…3-2-1 Burpees

2-4-6-8…16-18-20 Sit Ups

Alternate between Burpees and Sit Ups until all reps are complete. Burpees are done on one side of the gym, Sit Ups on the other.


5/27/16 CF

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

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

Overhead Squat (2-2-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

EMOM 10 Minutes:

7 KB Swings, 55#35#

5 Burpees



After the 10 minutes, add 1 KBS and 1 Burpee each round until you can no longer complete the required amount of work in the minute (ex. for minute 11, you would do 8 KBS and 6 burpees, minute 12 – 9 KBS and 7 burpees, etc.). Rx+ for 75#/55#