6/29/16 CF

CrossFit Roselle – CrossFit

Warm-up

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Skill/Strength

Push Press (3-3-3-3-3)

WOD

Metcon (Time)

21-15-9 rep rounds for time of:

Floor presses

Floor wipers

Pull-ups

*Post weight used to comments. Rx+ for C2B pull-ups and 155#/105#. 12min cap.


6/28/16 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

WOD

Triple 3 (Time)

For time:

Row 3000m

300 Double unders

Run 3 miles

*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.


6/28/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Medball Clean

Practice

Metcon

Metcon (Weight)

EMOTM 30 Minutes:

Even: 1 Clean & jerk

Odd: 7 Burpees

*Increase weight each lift if possible. Record heaviest successful lift as well as the number of burpees completed each round. Scale reps as needed.


6/27/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Hang Snatch + Snatch (1-1-1-1-1-1-1)

Perform a hang snatch and then a full snatch without dropping the bar.

WOD

DB Snatches/Burpees (Time)

3 Rounds for time of:

10 DB snatches, alternating arms each rep, 55#/35#

15 Burpees

*Rx+ 75#/55#


6/25/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (No Measure)

30 minute AMRAP with partner:

2 rounds of:

– 10 lunge steps w/ KB

– 1/2 lap farmers carry w/KB

– 1 lap run

followed by 50 V Ups

Lunges, farmers carry, and V-ups are done 1 partner works while the other rests. Both partners run.


6/25/16 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)

Outdoor 5 Station WOD:

Sledgehammer strikes

Reverse tire/sled pulls

Suicide sprints

Reverse slam ball throws

Farmer’s’ carry

*4 minutes per station, only one partner working at a time.


6/24/16 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

Sleds/Yokes (x3 trips down & back)

Sled push or Yoke carry

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min:

2 Wall walks

10 Pull-ups

30 Double unders



Rx+

10 HSPUs

5 Muscle ups

30 Double unders


6/23/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Burpees/Run/Row (5 Rounds for time)

Complete 5 Rounds, each for time of:

15 Burpees

400m Run

500m Row

*Rest 3 minutes between rounds. Complete 1st round at 50% effort, 2nd round at 70% effort, and rounds 3-5 at 90% effort. Record individual round times and post.


6/23/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Deadlift (2-2-2-2-2)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″


6/22/16 CF

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

Front Squat (3-3-3-3-3)

WOD

OH Walking lunges/KB swings (Time)

21-15-9 reps for time of:

OH Walking lunges, 45#/35#

KB swings, 55#/35#

*Rx+ 65#/45# & 75#/55#