7/30/16 CF

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)

AMRAP 20 MIn:

40 DB Snatches, alt arms each rep

50 Cal Row

60 V-ups

70 Wall balls, 20#/14#

*Only 1 partner working at a time.


7/30/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

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

WOD

Metcon (No Measure)

Partner workout, with one working, the other resting. 7 minutes per station:

1. Bike 10 Calories

10 Burpees

30 Second Plank

2. Sled Push for distance

3. Run 200m

Wall Climb (sub 5 Mtn Climber Push Ups)


7/29/16

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

Skill/Strength

Hang Power clean x 2 + Jerk (1-1-1-1-1)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

DT Lite + Runs (Time)

5 Rounds for time (15min cap):

12 Deadlifts

9 Hang power cleans

6 Jerks

200m Run

*Rx 115#/75#


7/28/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Row/Burpee Box jumps (3 Rounds for time)

3 Rounds, each for time of:

Row 750m

20 Burpee box jump overs, 24″/20″

Row 750m

*Rest 5 minutes between rounds. Record times of each round.


7/28/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

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

Metcon

Metcon (Time)

2 rounds w/ 2 min rest between:

250m Row

25 Slamball

25 Squat

25 Push Up


7/27/16 CF

CrossFit Roselle – CrossFit

Warm-up

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

Skill/Strength

Sleds/Yokes (x3 trips, down and back)

Sled push or Yoke carry

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run


7/26/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

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

Weightlifting

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

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Use masters scaling of 95#/55# and 20″


7/26/16 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

Skill/Strength

Muscle-ups (Practice/Progressions)

WOD

2016 Master’s Online Qualifier Event 4 (55-59) (Time)

For time (20min cap):

55 Burpees

34 Overhead squats, 75#/55#

21 Ring Dips
Rx+ for 95#/65# OHS and 21 Muscle ups


7/25/16 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

Skill/Strength

Back Squat (2-2-2-2-2)

WOD

1016 Master’s Online Qualifier Event 1 (Time)

21-15-9 reps for time of:

Row (calories)

Thrusters, 95#/65#


7/23/16 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)

AMRAP 20 Min:

10 Deadlifts

2 Suicide sprints

40 Pull-ups

40 Box/wall/tire jumps