8/8/16 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

WOD

KBS/Med Ball Twists/Runs (Time)

5 Rounds for time of:

20 KB swings, 55#/35#

30 Med ball twists, 20#/14#

400m Run

*Rx+

3 Rounds for time of:

20 KB swings, 75#/55#

30 GHD sit-ups

400m Run


8/6/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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 (AMRAP – Reps)

6 Minutes:

750m Row

AMAP Turkish Get Up

Rest

6 Minutes:

200m Farmer’s Carry

AMRAP:

6 Pull Up

6 Dip

Rest

6 Minutes:

200 Jumping Jack

AMAP Overhead Squat


8/6/16 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.

WOD

Metcon (Time)

For time:

Run 800m (both partners)

100 Goblet squats, 55#/35#

50 Pull-ups

100 Weighted lunges, 55#/35#

Run 800m (both partners)


8/5/16 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

Reverse lunge steps (10-10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Metcon (Time)

3 Rounds for time:

5 Wall walks

10 Split jerks, 135#/95#, alternating legs each rep

20 Toes to bar


8/4/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Runs/Rows/Burpees (3 Rounds for time)

Each Segment For Time:

Run 1 mile

Rest 8 minutes

Row 2000m

Rest 8 minutes

100 Burpees


8/4/16 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

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

Front Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

Every Minute on the Minute (EMOTM)

Even: 5 Roll to Stand

Odd: Kettlebell Swing


8/3/16 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

WOD

Metcon (Weight)

EMOM 20 MIn:

Odd: Sprint 50m

Even: 4 DB snatches, heavy, alternating arms each rep


8/2/16 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

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

1 rep each arm/set. Increase weight each set if possible.

WOD

Metcon (AMRAP – Rounds and Reps)

10 MIN Ladder:

1 Pull-up

1 Push-up

1 Sumo deadlift high pull, 75#/55#

2 Pull-ups

2 Push-ups

2 Sumo deadlift high pulls

*Continue adding 1 rep to each movement until time runs out. Rx+ for C2B pull-ups, ring dips, and 135#/95#
Compare to 5/13/16


8/2/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Deadlift (5-5-5-5)

Find a 5 rep max deadlift. Only one set at max weight.

Gymnastics

Push-ups (2x Maximum unbroken reps.)

Metcon

Metcon (AMRAP – Reps)

5-10-15-20-15-10-5 Double Unders

8 Minute timecap
Each set must be unbroken. Pause between sets. If doing single unders, practice once done for balance of time.


8/1/16 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

WOD

Fun WOD 2 (Time)

For time:

100 Abmat sit-ups

Rest 2 minutes

75 Cal Row

Rest 2 minutes

50 Burpees

Rest 2 minutes

25 Clean & jerks, 135#/95#

*Rx+ GHD sit-ups & 185#/125#