6/7/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Metcon (Time)

3 Rounds

DB Complex using 2 Dumbells:

5 Bent Row

10m Farmers Carry

5 Power Clean

10m Rack Carry

5 Front Squat

10m Rack Carry

5 Push Press

10m OH Carry
Add weight each round if possible.


6/7/16 CF

CrossFit Roselle – CrossFit

Warm-up

KB Swings/Box jumps/Quick Feet (No Measure)

3 Rounds of:

10 KB swings

10 Box jumps

10 Quick feet (each foot)

Skill/Strength

Sleds/Yokes (3 trips down & back)

Sled push or Yoke carry

Metcon

Metcon (Time)

2 Rounds for time:

Run 800m

35 Pull-ups

*Rx+ for C2B pull-ups


6/6/16 CF

CrossFit Roselle – CrossFit

Warm-up

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Skill/Strength

Push Press (3-3-3-3-3)

WOD

Metcon (Time)

3 Rounds for Time:

10 Power cleans, 135#/95#

25 Wall balls, 20#/14#


6/3/16 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.

Metcon

Nick (Time)

12 Rounds for time of:

10 DB Hang Squat Cleans

6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here


6/2/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


6/2/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (2 Rounds for time)

Perform 10 burpees every minute for 5 minutes (pace them every 6 seconds). Immediately after, row 2k for time.

Rest 10 minutes.

Then repeat above, except run 1 mile in place of the row.
The row and run are for time, so push yourself to go as fast as you can.


6/1/16 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

Skill/Strength

Windmill (3-3-3-3-3)

Start out holding a DB/KB overhead with feet shoulder width apart. Using your free hand, touch the opposite foot and return to standing position. The DB/KB remains locked out overhead the entire time.
Perform 3 consecutive reps with one arm and then the other.

WOD

Metcon (Time)

For time (15min cap):

100 Abmat sit-ups

200 Double unders

100 Abmat sit-ups

*Rx+ for 50 toes to bar in place of the 100 abmat sit-ups


5/31/16 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

Weightlifting

Shoulder Press (5-3-3-1-1-1)

Metcon

Metcon (Time)

21-15-9

Kettlebell Swing

Toes to Bar


5/31/16 CF

CrossFit Roselle – CrossFit

Warm-up

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Skill/Strength

Turkish Get Up (1-1-1-1-1)

Complete 1 Turkish get-up with each arm for each set

WOD

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here


5/30/16 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
Complete warm-up on your own and be ready to go at 9am or 10am!

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here