6/16/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

400m Runs/Rests (Time)

Perform 8 rounds of the following for time:

Run 400m

Rest 2 minutes


6/15/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row & Roll (No Measure)

Row 500m

Roll out 2 minutes

Skill/Strength

Reverse lunge steps (4 x 10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5 reps each leg, alternating.

WOD

Metcon (Time)

21-15-9 Reps of:

Burpee box jumps, 24″/20″

KB swings, 55#/35#

*Rx+ 30″/24″ & 75#/55#


6/14/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

200m Run (No Measure)

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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

Metcon

Metcon (Time)

3 Rounds

400m Run

21 Goblet Squat

12 DB Snatch


6/14/16 CF

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Skill/Strength

Thruster (2RM)

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups


6/13/16 CF

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Min:

Run 800m

10 Deadlifts, 225#/155#

20 Push-ups

30 Sit-ups


6/11/16 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 – Reps)

Complete as many reps as possible of:

– Tire flips

– OH walking lunge steps, 45#/35#

– Sprints

– DB snatches, 65#/45#

– Ball slams, 30#/20#

*4 minutes per station, only 1 person working at a time. Go all out when it’s your turn and earn your rest.


6/11/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (No Measure)

20m Team Workout. Five stations, 4 minutes each station

Sled Pull

Tire Flip

Hammer Slam

Farmer’s Carry

Plank
Teams of two or three. One team member works at a time, the others rest. First four elements can be done in any order. All teams do planks last.


6/10/16 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

Skill/Strength

Rope Climb (practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min:

6 Squat clean & jerks, 135#/95#

2 Rope climbs, 18’/15′

Rx+ 185#/125#


6/9/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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.

Skill/Strength

Overhead Squat (3 Rep Max)

WOD

Metcon (Time)

3 Rounds

10 Box Jump

10 Floor Wiper

20 OH Walking Lunge


6/9/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Jumping jacks/sit-ups/jump rope/squats (5 Rounds for reps)

Complete 5 Rounds of:

1 minute jumping jacks

1 minute Abmat sit-ups

1 minute jump ropes

1 minute air squats

*Rest 4 minutes between each round. Keep track of total reps each round and record. Goal is max reps each round.