6/27/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Thruster (10 Minute Practice)

WOD

M/B Thrusters/Burpees/Runs (Time)

For time:

15-11-7 reps for time of:

Thrusters

Burpees

*Run 300m after each round. Weight should be so you can do 10 or more unbroken reps.


6/27/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Roll Out, then in 10 minutes:

Row 500m

30 Shoulder kips

20 MC hip stretches

10 Reverse burpees

15 Shoulder kips

10 MC hip stretches

5 Reverse burpees

Muscle ups in remaining time (sub pull-ups and dips if needed).

Skill/Strength

Thruster (Find 1RM in 15 minutes)

WOD

Thrusters/Burpees/Runs (Time)

For time:

21-15-9 reps of:

Thrusters, 95#/65#

Burpees

*Run 400m after each round. Scale weight to something you can do 15+ unbroken reps. Rx+ 135#/95# and 6″ target burpees.


6/26/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Burgener warm-up, then in 10 minutes:

5 Rounds of:

– 20 Double unders

– 1 Wall walk

– 5 OH squats

Muscle up practice in remaining time (sub ring row to deep ring dip)

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat snatch for Rx. Sub 2x pull-ups and dips for each MU.


6/26/17 OG

CrossFit Roselle – Open Gym

Clean and Jerk (Heavy Double in 15 minutes)

Do a proper warm-up and a few light reps, then start the clock. Does not have to be touch and go, but both reps should be completed within 20 seconds.

Front Squat (2-2-2-2-2)


6/24/17 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 – Rounds and Reps)

AMRAP 20 Min:

6 Rope climbs, 18’/15′

2 Reverse sled pulls (down & back = 1)

40 OH walking lunges, 45#/35#

2 200m runs

*Rx+ use tire for sled and 65#/45#


6/24/17 M/B Partner

CrossFit Roselle – Masters/Beginners

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)

AMRAP 20 MIn:

30 Ring rows

2 Reverse sled pulls

40 Air squats

2 100m Sprints

*Rx+ 4 Rope climbs and OH walking lunges 35#/25#


6/23/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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.

Skill/Strength

Clean and Jerk (10 Min Practice)

WOD

Fun WOD 2 In Reverse (Time)

For time:

25 Clean & Jerks, 135#/95#

Rest 2 minutes

50 Burpees

Rest 2 minutes

75 Cal Row

Rest 2 minutes

100 Abmat sit-ups

*Rx+ GHD sit-ups and 185#/125#


6/23/17 OG

CrossFit Roselle – Open Gym

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1)

Complete all 3 segments without setting bar down.
Warm-up for 8 minutes then start your sets.

Reverse lunge steps (10-10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 2 warm-up sets, then begin sets.


6/22/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

1 min each of:

-Jumping jacks

-Bear crawls

-Reverse crab walks

-Duck walks

-Shoulder kips

-Frog hops

-Inch worm push-ups

Cal row in remaining time.

Skill/Strength

WOD

Sleds/Yokes (3 Trips Down & Back)

Sled push or Yoke carry

Wall Balls/KB Swings (Time)

4 Rounds for total reps:

1 Min Wall balls, 20#/14#

1 Min Rest

1 Min KB swings, 55#/35#

1 Min Rest


6/22/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Sleds/Yokes (3 Trips Down & Back)

Sled push or Yoke carry

WOD

Box Jumps/KB Swings/Rests (AMRAP – Reps)

4 Rounds for total reps:

1 Min Box jumps

1 Min Rest

1 Min KB swings

1 Min Rest