3/16/16 CF

CrossFit Roselle – CrossFit

Warm-up

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Gymnastics

Rope Climb (Practice)

WOD

Metcon (Time)

For time:

Run 800m

10 Rope Climbs

Run 800m


3/14/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Do What Dave Says… (No Measure)

See above

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


3/15/16 CF

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1)

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here


3/14/16 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

Weightlifting

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

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″


3/12/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Do What Dave Says… (No Measure)

See above

Cards (No Measure)

Suit and rank determine work.
Spade – Push Up

Heart – Pull Up

Club – Squat

Diamond – Side Plank Reach Through

WOD

Metcon (No Measure)

20m AMRAP with a partner:

A)

10 Thruster

5 Medball Twist

B)

10 Back Squat

5 Burpee

C) 200m Run


3/12/16 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 20MIN:

20 DB clean and jerks

100 Push-ups

20 DB clean and jerks

50 Toes to bar

20 DB clean and jerks

200 Lunge jumps


3/11/16 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

Gymnastics

Bar Muscle-ups (Practice)

WOD

Metcon (AMRAP – Reps)

AMRAP 7MIN:

10 Power snatches, 45#/35#

5 Jumping chest to bar pull-ups

Rx+ OPEN WOD 16.3


3/10/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (4 Rounds for reps)

5 Rounds of the following:

1 minute jump rope (single unders)

1 minute mountain climbers (no push-ups)

1 minute jumping jacks

1 minute burpees

*Rest 4 minutes between rounds. Start off at 40-45% effort and increase each round. Record reps/round and post.


3/10/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

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..

Agility Ladder (No Measure)

WOD

Metcon (No Measure)

Five Stations

2 rounds 2 minutes per station

Box Jump

Band Static Holds – OH, DL

Medball Woodchop

Reverse Burpee / Roll to Stand

Flutter Kick


3/9/16 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.

Weightlifting

Snatch (2-2-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes:

5 Box jumps, 24″/20″

10 DB snatches, 45#/30#, alternating arms each rep

*Rx+ 30″/24″ & 65#/45#