2/11/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

Cards (No Measure)

Suit and rank determine work.
Spade – Table to L-Sit

Heart – Plate Walking Lunge

Club – Plate Press Out

Diamond – Plate to OH

Weightlifting

Lunge, Squat Complex 1 (1-1-1)

5x Backward Lunge Left Leg

5x Backward Lunge Right Leg

5x Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Jump over Bar

15 Power snatches 65#/45#
Can sub clean and jerk for snatch.


2/11/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Row/Burpees (3 Rounds for time)

Complete 3 Rounds of the following:

5 Burpees

Row 250m or Run 200m

10 Burpees

Row 500m or Run 400m

15 Burpees

Row 1000m or Run 800m

*Rest 5 minutes between rounds. First round at 45% effort, second round at 65%, final round at 85%.


2/10/16 CF

CrossFit Roselle – CrossFit

Warm-up

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Gymnastics

Toes-To-Bar (3 x Max Effort)

WOD

Metcon (5 Rounds for reps)

5 Rounds of the following:

In 4 minutes:

– Row 500m

– Complete as many Double Unders as possible in remaining time.

* Rest as needed between rounds. Record row times and DUs completed for each round.


2/9/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

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)

5 Rounds

3 Deadlift (heavy)

6 Dive Bomber Push Up

9 Plate Twist

12 Jump Lunge
For the deadlift, use your 5 rep max weight.

2k Row (Time)

Max Effort 2k Row


2/9/16 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.

Gymnastics

Handstand Push-ups (3 x Max Effort)

Weightlifting

Power Clean (5 Reps EOMOM for 20 minutes)


2/8/16 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

Gymnastics

Muscle-ups (3 x Max Effort)

Weightlifting

Thruster (10-10-10-10-10-10-10)


2/6/16 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.

Metcon

Metcon (Time)

For time (20min cap):

100 Burpees

100 Cal Row

100 KB swings

100 KB Weighted lunge steps

100 KB Weighted sit-ups

*Go in any order, but once you start a movement, you must finish that movement before moving on. Only 1 partner working at a time. KB cannot touch the ground the entire workout. 10 additional burpee penalty each time it does.


2/6/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP

100 Quick Feet

50 Toes to Bar (Sub 100 V-up or Slamball)

10 Turkish Get Up
Don’t rush the get ups. Alternate arms. Each arm counts as one.


2/5/16 CF

CrossFit Roselle – CrossFit

Have you registered yet for the OPEN!?

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Overhead Squat (15 Min to find 1RM)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar


2/4/16 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

Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
https://www.youtube.com/watch?v=0WOP9J7QPwI

You are not allowed to set the bar down once you begin a round. You can combine two movements together (Squat clean or thruster), but not three (squat clean thruster). Once a round is complete, rest as long as needed, add weight, and do it again. Your score is the heaviest successful round. DO NOT DO FOUR LIGHT SETS AND THEN ONE HEAVY SET JUST TO GET A HIGH SCORE! Increase weight gradually and increase each round.