1/28/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (3 Rounds for time)

Complete the following:

Row 2000m @ 50% effort

Complete 100 jumping jacks at easy pace

Row 2000m @ 70% effort

Complete 100 jumping jacks at easy pace

Row 2000m @ 90% effort

*The workout is one continuous effort, so do not stop to rest. Record the row times individually.


1/28/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

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.

Weightlifting

Push Jerk (5-3-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN:

First Round 1-2-3, then 2-3-4, 3-4-5, etc. of:

Clean & Jerk

Pull-up

Burpee


1/27/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Gymnastics

HSPU/Handstand Walk Practice (Practice)

Metcon

Metcon (Time)

For Time (25min cap):

25 Toes to bar

500m Row

25 Ring push-ups

25 Box jumps, 24″/20″

50 Abmat sit-ups

25 Box jumps, 24″/20″

25 Ring push-ups

500m Row

25 Toes to bar

Metcon (Time)

For Time (25min cap):

25 Toes to bar

500m Row

25 Ring push-ups

25 Box jumps, 24″/20″

50 Abmat sit-ups

25 Box jumps, 24″/20″

25 Ring push-ups

500m Row

25 Toes to bar


1/26/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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.

Weightlifting

Clean and Jerk (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN:

1 Clean & jerk, 185#/125#

2 Strict Pull-ups

3 Burpees


1/26/16 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

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Medball Clean

7 Push Up


1/25/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Weightlifting

Back Squat (2RM)

Metcon

1000m Row (Time)

Max Effort 1000m Row

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target


1/22/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups


1/23/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

Shoulder Stretches (No Measure)

Using bands or PVC

Cards (No Measure)

Suit and rank determine work.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes Partner AMRAP

20 Clean and Jerk

40 Weighted Step Up

60 Weighted Sit Up


1/21/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (10 Rounds for time)

Perform 10 Rounds of the following:

Row 250m

*Rest 3 minutes between efforts.


1/21/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

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

Deadlift (5-3-3-3-3)

Metcon

Metcon (Time)

2 Rounds of:

30 Calorie Row

25 Toes to Bar

20 Wall Ball