4/15/16 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

Skill/Strength

Back Squat (1RM)

WOD

Runs/Farmer’s Carries (Time)

3 Rounds for time:

200m Farmer’s Carry

400m Run

Record time and weight used.


4/14/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Double Unders (No Measure)

Practice DU’s for 2 minutes

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Metcon

Metcon (Time)

3 rds w/ 2 min rest between rounds

250m Row

25 Slamball

25 Squat

25 Push Up


4/14/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Burpees/Run/Row (5 Rounds for time)

Complete 5 Rounds, each for time of:

15 Burpees

400m Run

500m Row

*Rest 3 minutes between rounds. Complete 1st round at 50% effort, 2nd round at 70% effort, and rounds 3-5 at 90% effort. Record individual round times and post.


4/13/16 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.

Skill/Strength

Overhead Squat (3RM)

WOD

OH Walking Lunges/Box Jumps (Time)

3 Rounds for time:

20 OH walking lunge steps, 45#/35#

10 Box jumps, 24″/20″

*Rx+ 65#/45# & 30″/24″


4/12/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Floor Stretches (No Measure)

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

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Weightlifting

Back Squat (3-3-3-3-3)


4/12/16

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Skill/Strength

Muscle-ups (3 x ME)

WOD

Tribute to Jeff (Time)

Tribute to Jeff

4 Rounds for time of:

12 Squat clean thrusters, 150#/100#

73 Double unders
Today, my older brother Jeff would have turned 43 years old. However, his life ended prematurely on February 18, 2012. He was a very passionate person, and his smile was extremely contagious. He could walk into a room of strangers in just about any location, on any continent, and he could walk out best friends with everyone in the room. He spent the last 13 years of his life doing just that in Africa. He started the production company Maverick Entertainment. He traveled the African continent in search of new filming destinations with a goal in mind to expose Africa for its true beauty. He worked on many different television shows and documentaries, including the Amazing Race and Whale Wars. He was given the name “Lengai” by the Zulu people, which means “a gift from god.” He is survived by his wife Sally and his two daughters Jamie and Zoe.


4/11/16 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

Skill/Strength

DB Squat Snatch (4-4-4-4-4 (alt arms each rep))

WOD

Metcon (Time)

For time:

Row 500m

50 KB swings, 55#/35#

50 Burpee pull-ups

*Rx+ 75#/55#


4/9/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

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

Metcon

Metcon (No Measure)

Partner Workout. Four minutes per station:

DB Weighted Box Step Up

Plank

Sumo Deadlift High Pull

Medball Twist
One partner works, the other rests.

Medball Twist is facing wall, leaning back slightly holding medball touch ground on either side, then bounce ball off wall, catch and repeat starting on other side.


4/9/16 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)

20MIN AMRAP:

Row 50 Cal

50 Wall balls, 20#/14#

50 Ring push-ups

20 Deadlifts, 225#/155#
Only one partner working at a time.


4/8/16 CF

CrossFit Roselle – CrossFit

Warm-up

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

Add weight each rep if possible, no more than 10# at a time.

WOD

Handstand push-ups, Box jumps, Power cleans, Muscle ups (AMRAP – Rounds and Reps)

AMRAP 15MIN:

10 Handstand push-ups (sub 2 wall walks)

8 Box jumps, 30″/24″

6 Power cleans @ 65% of above

4 Muscle ups (sub 8 ring row to ring dip combos)