5/14/16 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)

20 Min AMRAP:

40 DB clean & jerks, alternating arms each rep

40 V-ups/Toes to bar

40 Med ball cleans

Run 400m (both partners)

*One partner working at a time, except run. Post weights used and rounds/reps completed.


5/13/16 CF

CrossFit Roselle – CrossFit

Warm-up

Cards (No Measure)

Suit and rank determine work.

Skill/Strength

Thruster (1-1-1-1-1-1-1)

Metcon (AMRAP – Rounds and Reps)

10 MIN Ladder:

1 Pull-up

1 Push-up

1 Sumo deadlift high pull, 75#/55#

2 Pull-ups

2 Push-ups

2 Sumo deadlift high pulls

*Continue adding 1 rep to each movement until time runs out. Rx+ for C2B pull-ups, ring dips, and 135#/95#

WOD


5/12/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

Shoulder mobility series (foam roller, lacrosse ball, band)

Hip mobility series (foam roller, kicks, samson stretch, runner’s stretch)

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

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

Weightlifting

Thruster (3-3-3-3-3)

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups


5/12/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (6 Rounds for time)

6 Rounds, each for time of:

10 Burpees

20 Abmat sit-ups

400m Run

*Rest 3 minutes between rounds. First 2 rounds at 50% effort. Second 2 rounds at 70% effort. Last 2 rounds at 90% effort. Record times for each round.


5/11/16 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

Metcon (4 Rounds for reps)

4 Rounds of the following:

In 4 minutes,

Row 500m

AMRAP Clean & jerks in remaining time, 135#/95#.

Rest 4 minutes between rounds. Record row times and # of reps completed each round. Rx+ for 185#/125#


5/10/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

Go over all movements in WOD and do 5-10 reps of each for warm-up. Get ready for WOD.

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


5/10/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Go over all movements in WOD and do 5-10 reps of each for warm-up. Get ready for WOD.

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


5/9/16 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

WOD

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat


5/7/16 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 Min:

10 DB Snatches (alternating arms each rep)

10 Weighted box step-ups (5 each leg)

10 Burpees AFAP

*One partner completes full round while other partner rests. Alternate rounds and get through as many rounds as possible. When it’s your turn, give 110% effort. One DB per person.


5/7/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (No Measure)

5 Stations, 4 minutes per station with a partner:

– Barbell Straight Leg Deadlift

– Burpee

– Tabletop

– Jump Squat

– DB Pullover