11/26/16 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)

AMRAP 20 Minutes:

Ascending ladder 2-4-6-8-10-etc. reps of:

Box jumps

DB snatches, alternating arms

Toes to bar

*Record height of BJ and weight of DB. Step-ups and V-ups/sit-ups are recommended for scaled version. Only one person working at a time, get as far up the ladder as possible.


11/26/16 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#


11/25/16 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

Kalsu – Scaled (Time)

For time:

100 Thrusters, 95#/65#

*Perform 5 burpees EMOTM.

**Rx+ 135#/95#
Partner up and get through 100 thrusters for time. Both partners do 5 burpees each round, but only one partner doing thrusters at a time.

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
Partner up and get through 100 thrusters for time. Both partners do 5 burpees each round, but only one partner doing thrusters at a time.

Cool Down

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.


11/23/16 CF

Announcements

We will be closed on Thanksgiving Day, Thursday 11/24/16. We will only have 2 classes Friday 11/25/16 at 8:30am and 9:30am. Regular schedule the remainder of the week.

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

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

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.

Cool Down

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.


11/22/16 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

WOD

Pull-ups/Push-ups/Med ball twists/Rows (10 Rounds for reps)

Every 3 minutes for 30 minutes:

8 Pull-ups

9 Push-ups

10 Sit-up twists

11 Cal row

*Rx+ 6 CTB pull-ups, 7 Ring dips, 8 TTB, 9 Cal Assault Bike. Masters 6,7,8,9 reps of Rx. No one is allowed to work longer than 90 seconds/round. Post total reps completed each round.


11/22/16 Masters

Announcements

We will be closed on Thanksgiving Day, Thursday 11/24/16. We will only have 2 classes Friday 11/25/16 at 8:30am and 9:30am. Regular schedule the remainder of the week.

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Bear Crawl (No Measure)

Bear Crawl and variations:

Side Crawl

Gorilla Crawl

Crab Walk

Etc.

Skill

Forward Roll (No Measure)

Forward Roll

WOD

Kettlebell Swing/Push Up (Time)

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

-10-

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

Kettlebell Swing

Push Up


11/21/16 CF

Announcements

We will be closed on Thanksgiving Day, Thursday 11/24/16. We will only have 2 classes Friday 11/25/16 at 8:30am and 9:30am. Regular schedule the remainder of the week.

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Hang Power Snatch + Power Snatch (1-1-1-1-1-1-1)

WOD

OH Squats/Burpees/Deadlifts/DUs (Time)

For time (15min cap):

30 OH squats, 75#/55#

40 Burpees

50 Deadlifts, 165#/115#

60 Double unders

*Rx+ 135#/05# and 225#/155#. Masters 55#/35# and 145#/95#.

Cool Down

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.


11/21/16 OG

Announcements

We will be closed on Thanksgiving Day, Thursday 11/24/16. We will only have 2 classes Friday 11/25/16 at 8:30am and 9:30am. Regular schedule the remainder of the week.

CrossFit Roselle – Open Gym

Squat Clean and Jerk (15 min to work up to heavy single)

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

Heavier than last time

Close Grip Bench Press (4-4-4-4-4)

Hands inside shoulder width
Work up to heavy-ish set of 4 and start your sets. Increase each set if possible.


11/19/16 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#


11/19/16 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

Front squats/Reverse Lunges/Floor Wipers/Row (AMRAP – Rounds and Reps)

AMRAP 20 Min:

Row 10 Cal

10 Front squats

10 Reverse lunge steps

10 Floor wipers

*Partner A will work for 2.5 minutes while partner B rests. Partner B will then work for 2.5 minutes while partner A rests. Each partner will go 4 times. Pick up where your partner left off. Rx 95#/65#, Rx+ 155#/105#, Masters Rx 75#/55#.