5/21/16 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)

5 Station Outdoor WOD:

– suicide sprints

– single arm DB push press

– single arm OH DB walking lunges

– sled sprints

– sledgehammer strikes

*4 minutes per station, one partner working at a time. Go all out when it’s your turn and earn your rest!


5/20/16 CF

CrossFit Roselle – CrossFit

Warm-up

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.

Skill/Strength

Dumbbell Snatch (3-3-3-3-3)

3 consecutive reps with each arm. No dropping from overhead.

WOD

Metcon (Time)

5 Rounds for time of:

10 Pull-ups

10 KB Swings, 55#/35#

10 Burpee box jumps, 24″/20″

*Immediately upon finishing, complete a 200m farmer’s carry. Include this in your overall time. Post time to complete and farmer carry weight. Rx+ for C2B, 75#/55# & 100#/65# farmer’s carry.


5/19/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Row/Run Combo (Time)

Complete the following for time:

Row 1000m

Rest 2 minutes

Row 800m, Run 200m

Rest 2 minutes

Row 600m, Run 400m

Rest 2 minutes

Row 400m, Run 600m

Rest 2 minutes

Row 200m, Run 800m

Rest 2 minutes

Run 1000m


5/19/16 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

Weightlifting

Power Snatch (2 EMOTM for 8 minutes)

Metcon

Metcon (Time)

Run 1000m

50 Burpees

Row 1000m

50 Mtn Climber Push Up

20 minute timecap


5/18/16 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Skill/Strength

Sleds/Yokes (down & back x 3)

Sled push or Yoke carry

WOD

Metcon (Time)

For time:

25 Deadlifts, 225#/155#

Run 800m

50 Wall balls, 20#/14#


5/17/16 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

Back Squat (3-3-3-3-3)

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here


5/17/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

Shoulder Warm-up: foam roller, band, ball.

Wrists and ankles.

Hips: Bird-dog, fire hydrant, samson stretch, runner’s stretch

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

Metcon

Warm-up (No Measure)

Bench Press Warm-up: Scap Push up, Band face pull, push up iso-hold

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups


5/16/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Rows/Snatches (4 Rounds for reps)

4 Rounds of the following:

In 4 minutes,

Row 400m

AMRAP Snatches in remaining time, 115#/75#.

*Rest 4 minutes between rounds. Record number of reps completed for each round. Rx+ 155#/105#


5/14/16 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 – Rounds and Reps)

20 Min AMRAP:

40 DB clean & jerks, alternating arms each rep

40 V-ups/Toes to bar

40 Med ball cleans

Run 400m (both partners)

*One partner working at a time, except run. Post weights used and rounds/reps completed.


5/14/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

Wrist and Ankle Mobility

Floor Stretches (No Measure)

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

Double Unders (No Measure)

Practice DU’s for 2 minutes

Box Jump/SLDL/Squat (No Measure)

3 Rounds 20 sec work/10 sec rest

Box Jump

Straight Legged Deadlift

Air Squat

Metcon

Metcon (No Measure)

With a partner, one partner works the other rests, complete:

100 Squat Clean

Every minute on the minute, both partners complete:

Burpees

minutes 0-4: 4 Burpees

minutes 5-9: 3 Burpees

minutes 10-14: 2 Burpees

minutes 15-19: 1 Burpee

20 minute timecap