6/24/17 M/B Partner

CrossFit Roselle – Masters/Beginners

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 MIn:

30 Ring rows

2 Reverse sled pulls

40 Air squats

2 100m Sprints

*Rx+ 4 Rope climbs and OH walking lunges 35#/25#


6/24/17 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 – Rounds and Reps)

AMRAP 20 Min:

6 Rope climbs, 18’/15′

2 Reverse sled pulls (down & back = 1)

40 OH walking lunges, 45#/35#

2 200m runs

*Rx+ use tire for sled and 65#/45#


6/23/17 OG

CrossFit Roselle – Open Gym

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

Complete all 3 segments without setting bar down.
Warm-up for 8 minutes then start your sets.

Reverse lunge steps (10-10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 2 warm-up sets, then begin sets.


6/23/17 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

Clean and Jerk (10 Min Practice)

WOD

Fun WOD 2 In Reverse (Time)

For time:

25 Clean & Jerks, 135#/95#

Rest 2 minutes

50 Burpees

Rest 2 minutes

75 Cal Row

Rest 2 minutes

100 Abmat sit-ups

*Rx+ GHD sit-ups and 185#/125#


6/22/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Sleds/Yokes (3 Trips Down & Back)

Sled push or Yoke carry

WOD

Box Jumps/KB Swings/Rests (AMRAP – Reps)

4 Rounds for total reps:

1 Min Box jumps

1 Min Rest

1 Min KB swings

1 Min Rest


6/22/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

1 min each of:

-Jumping jacks

-Bear crawls

-Reverse crab walks

-Duck walks

-Shoulder kips

-Frog hops

-Inch worm push-ups

Cal row in remaining time.

Skill/Strength

WOD

Sleds/Yokes (3 Trips Down & Back)

Sled push or Yoke carry

Wall Balls/KB Swings (Time)

4 Rounds for total reps:

1 Min Wall balls, 20#/14#

1 Min Rest

1 Min KB swings, 55#/35#

1 Min Rest


6/21/17 OG

CrossFit Roselle – Open Gym

Clean and Jerk (1RM)

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

Warm-up sets of 10-7-5, then start on your 3’s.


6/21/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 500m

30 Sec Sampson stretch each leg

20 Shoulder kips

10 Mountain climber hip stretches

Run 400m

30 Sec Reverse bridge stretch

20 Shoulder kips

10 Mountain climber hip stretches

Pistol practice in remaining time (sub med ball cleans if needed)

Skill/Strength

Overhead Squat (Practice for 10 min)

DB Snatch (Practice for 10 min)

WOD

Runs/Pull-ups/DB Snatches/OH Squats (Time)

For time:

Run 400m

25 Pull-ups

Run 400m

50 DB snatches, alt arms each rep, 50#/35#

Run 400m

25 OH squats, 95#/65#

*Rx+ C2B pull-ups, 75#/55#, and 135#/95#


6/20/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

Group Stretch, then 3 rounds of:

– Row 150m

– 20 Sec plank hold

– 5 OH squats

– 10 Sec ring row hold

Skill/Strength

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

Recommend sets of 10, 7 for warm-up, then start on your 5’s.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

Run 200m

10 DB snatches, alt arms

10 DB push-presses, 5 each arm


6/20/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

50 Double unders

30 Sec Sampson stretch each side

20 Shoulder kips

10 Mountain climber hip stretches

50 Double unders

30 Roll to stands

20 Burpee pull-ups

Handstand practice in remaining time. If you are not comfortable doing handstands, row for calories.

Skill/Strength

Shoulder Press (3-3-3-3-3)

Perform warm-up sets of 10-7-5, then start your 3’s. Increase weight each set if possible.

WOD

Rows/Burpee Box Jumps/MCPUs (Time)

3 Rounds for time:

30 Cal Row

20 Burpee box jumps, 24″/20″

10 Mountain Climber Push-ups (3 steps + 1 push-up = 1 rep)