5/30/17 Masters

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

20 Double unders or singles

5 Med ball cleans

4 Push-ups or dips

3 Pull-ups or ring rows

2 Burpees

1 10-second superman hold

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

7 Power cleans, 95#/65#

7 Box jumps, 24″/20″

30 Second Plank hold


5/30/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 750m

20 Shoulder kips

15 OH squats

10 Mtn climber hip stretches

5 Inchworm push-ups

10 Toes to bar

15 KB swings

20 Handstand push-ups

Skill/Strength

Deadlift (3-3-3-3-3)

Touch and go reps for all sets.

WOD

Power Cleans/Burpee Box Jumps (Time)

21-15-9 reps of:

Power cleans, 155#/105

Burpee box jumps, 24″/20″

*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.


5/29/17 Memorial Day Murph

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

35 Jumping jacks

Sampson Stretch 30 seconds each leg

25 Shoulder kips

20 Mtn Climber hip stretches

15 Burpees

10 Wall squats

5 Pull-ups

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


5/27/17 Masters Partner

CrossFit Roselle – Masters

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)

20 Min Partner WOD:

5 Minutes per Station:

– Tire obstacle and Wall climb/jump to extension

– 11 hanging knee raises/7 Hang power cleans/3 pvc jump overs

– Sled pushes

– Suicide sprints

*Go all out while partner rests, then switch. Earn your rest.


5/27/17 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)

20 Min Partner WOD:

5 Minutes per Station:

– Tire obstacle and Wall climb

– 11 toes to bar/7 Hang power cleans/3 Box jump overs

– Sled pushes

– Suicide sprints

*Go all out while partner rests, then switch. Earn your rest.


5/26/17 OG

CrossFit Roselle – Open Gym

Snatch (5-5-5-5-5)

Touch and go reps. Increase only if all reps are good.

Snatch Pull (3-3-3-3-3)

Heavier than last time if possible.


5/26/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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.

Skill/Strength

DB OH Squat (5-5-5-5-5)

Perform squats with single DB held locked out overhead.
Do 5 with each arm for each set.

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.


5/25/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

In 10 Minutes:

1 Minute jump rope

30 Second Shoulder kips

5 Inch worm push-ups

10 Ring rows

15 Plate ground to overhead

20 Box jumps

25 Sit-ups

Skill/Strength

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

Perform a few warm-up sets, then start. Increase weight as long as form is good for all 3 reps.

WOD

Metcon (Weight)

EMOM 20 Minutes:

Even: 20 Quick feet (10 each foot)

Odd: 10 UB KB swings

*KB swings should be heavy, but with perfect form. Don’t muscle it up.


5/25/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

Run 200m

10 KB windmills (5 each arm)

4 KB Turkish get-ups

Skill/Strength

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

WOD

Metcon (Weight)

EMOM 20 Minutes:

Even: 20 Quick feet (10 each foot)

Odd: 10 UB KB swings

*KB swings should be heavy, but with perfect form. Don’t muscle it up.


5/24/17 OG

CrossFit Roselle – Open Gym

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.
Go heavier than last time if possible.

Snatch Grip Deadlift (3-3-3-3-3)

All 5 sets should be very heavy. Increase only if able to maintain proper back angle.