5/27/17 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 – Reps)

20 Min Partner WOD:

5 Minutes per Station:

– Tire obstacle and Wall climb

– 11 toes to bar/7 Hang power cleans/3 Box jump overs

– Sled pushes

– Suicide sprints

*Go all out while partner rests, then switch. Earn your rest.


5/27/17 Masters Partner

CrossFit Roselle – Masters

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)

20 Min Partner WOD:

5 Minutes per Station:

– Tire obstacle and Wall climb/jump to extension

– 11 hanging knee raises/7 Hang power cleans/3 pvc jump overs

– Sled pushes

– Suicide sprints

*Go all out while partner rests, then switch. Earn your rest.


5/26/17 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

DB OH Squat (5-5-5-5-5)

Perform squats with single DB held locked out overhead.
Do 5 with each arm for each set.

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.


5/26/17 OG

CrossFit Roselle – Open Gym

Snatch (5-5-5-5-5)

Touch and go reps. Increase only if all reps are good.

Snatch Pull (3-3-3-3-3)

Heavier than last time if possible.


5/25/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

In 10 Minutes:

1 Minute jump rope

30 Second Shoulder kips

5 Inch worm push-ups

10 Ring rows

15 Plate ground to overhead

20 Box jumps

25 Sit-ups

Skill/Strength

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

Perform a few warm-up sets, then start. Increase weight as long as form is good for all 3 reps.

WOD

Metcon (Weight)

EMOM 20 Minutes:

Even: 20 Quick feet (10 each foot)

Odd: 10 UB KB swings

*KB swings should be heavy, but with perfect form. Don’t muscle it up.


5/25/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

Run 200m

10 KB windmills (5 each arm)

4 KB Turkish get-ups

Skill/Strength

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

WOD

Metcon (Weight)

EMOM 20 Minutes:

Even: 20 Quick feet (10 each foot)

Odd: 10 UB KB swings

*KB swings should be heavy, but with perfect form. Don’t muscle it up.


5/24/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Side shuffle 1 min

Karaoke 1 min

Leg swings 1 min

Shoulder kips 1 min

Inch worm-push-ups 1 min

Duck walk 1 min

Plate Ground to OH 1 min

*Rest 30 seconds between movements.

Skill/Strength

Back Squat (10-8-5-3-2-2-2-2-2)

EOMOM as a group.

WOD

Push-Presses/Rows (Time)

For time:

30 Push-presses, 65#/45#

500m Row

20 Push-presses, 95#/65#

500m Row

10 Push-presses, 135#/95#

*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#


5/24/17 OG

CrossFit Roselle – Open Gym

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

Complete all 3 segments without setting bar down.
Go heavier than last time if possible.

Snatch Grip Deadlift (3-3-3-3-3)

All 5 sets should be very heavy. Increase only if able to maintain proper back angle.


5/23/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 1000m, then:

7-5-3 rep rounds of:

-Hang power snatches

-OH squats

-Hang squat snatches

*Use light weight first set, then add some weight for second set, and add again for 3rd set.

Skill/Strength

Snatch (1 Rep EMOM 12 Minutes)

WOD

Wall Balls/Pull-ups/Ring Dips (Time)

For time:

50 Wall Balls, 20#/14#

15 Pull-ups

15 Ring dips

35 Wall balls

10 Pull-ups

10 Ring dips

20 Wall balls

5 Pull-ups

5 Ring dips

*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.


5/23/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

Row 250m

15 Sit-ups

10 Mountain climber hip stretches

10 Shoulder kips

5 OH squats

Skill/Strength

Snatch (15 minute practice)

WOD

Wall Balls/Pull-ups/Ring Dips (Time)

For time:

50 Wall Balls, 20#/14#

15 Pull-ups

15 Ring dips

35 Wall balls

10 Pull-ups

10 Ring dips

20 Wall balls

5 Pull-ups

5 Ring dips

*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.