11/1/16 Masters/Beginners

CrossFit Roselle – Masters

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Floor Stretches (No Measure)

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

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

Skill/Strength

Push Jerk

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Jerk

Jumping Pull Up


10/31/16 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

DB Snatch (5-5-5-5)

Each arm. Complete 5 reps with 1 arm before moving on to next arm. Reset for each rep if needed. Do a few warm-up sets and then start your 5’s.

WOD

Halloween Pumpkin WOD (Time)

31 Pumpkin sit-up throws (against wall)

13 Pumpkin twists (sit-up position)

31 Pumpkin wall balls

13 Pumpkin twists

31 Box jumps holding pumpkin

13 Pumpkin twists

31 Pumpkin wall balls

13 Pumpkin twists

31 Pumpkin sit-up throws

*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.

Bonus

Push-Ups ME x 3 (3 Rounds for reps)

Push-Ups ME x 3

*Rest as needed between sets. If you have a Push-Up PR, use it.


10/31/16 OG

CrossFit Roselle – Open Gym

Squat clean + 3 front squats

Perform 1 squat clean followed by 3 front squats without dropping bar

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

Weighted Pull-ups (3-3-3-3-3)


10/29/16 OG

CrossFit Roselle – Open Gym

AMRAP Snatches (AMRAP – Reps)

AMRAP 5 Minutes:

Snatches, 185#/125#

AMRAP Clean & Jerks (AMRAP – Reps)

AMRAP 5 Minutes:

Clean & Jerks, 225#/155#


10/29/16 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

DLs/PCs/PJs (Time)

For time (20min cap):

40-30-20-10 reps of:

Deadlifts, 225#/155#

Power cleans, 135#/95#

Push jerks, 95#/65#

*Perform 60 Abmat sit-ups or 40 TTB After each round. Only one person working at a time.


10/29/16 Masters/Beginners

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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.

Metcon

Metcon (No Measure)

With a partner complete the following 5 stations, working at each station for 4 minutes:

Plate Pinch Carry

KB Rack Hold

V-Up

DB Snatch

Jumping Jack


10/28/16 CF

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.

Gymnastics

Push-ups (ME)

WOD

5k Run (Time)

Max Effort 5k Run


10/28/16 OG

CrossFit Roselle – Open Gym

Front Rack Lunge (8-8-8-8)

Forward lunge steps. Start heavyish and add weight each set if possible.

Box Step Ups (4-4-4-4-4)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
heavier than last time

Bent Over Row (5-5-5-5)

heavier than last time


10/27/16 CF

CrossFit Roselle – CrossFit

Warm-up

Toes Through Rings/Wall Walks/OH Squats (No Measure)

2 Rounds of:

10 Toes through rings

2 Wall walks

10 OH squats, 45#/35#

WOD

Rope Climbs/Box Jumps/KB Swings (Time)

5 Rounds for time of:

1 Rope climb, 18’/15′

7 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rest 3 minutes between rounds. Rx+ Legless, 30″/24″, 75#/55#


10/27/16 Endurance

CrossFit Roselle – Endurance

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

Quick feet/Sprawl jumps/Rows (5 Rounds for time)

5 Rounds of:

30 Quick feet (15 each foot)

20 Sprawl jumps

500m Row

*Rest 3 minutes between rounds. Shoot for negative splits, so start off at 50% and build up.