7/23/16 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

WOD

Metcon (No Measure)

With a partner, oner partner working the other resting.

20 Minute AMRAP

DB Complex ( 4 Snatch, 4 Thruster, 4 Row, 4 Push Up)

15 Bicycle Crunch

200m Run


7/22/16 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 (Time)

5 Rounds of:

20 Double unders

10 Burpees

5 Shoulder to overhead, 155#/105#

*Rest 3 minutes between rounds. Rx+ 185#/125#


7/21/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Do What Dave Says… (No Measure)

See above

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatches, Jumps (Weight)

5 Rounds of:

5 Power snatches

6 Vertical jumps

*Not scored for time. Work perfect form each rep, increase weight as needed. Jump as high as possible each rep.


7/21/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

5k Row (Time)

Max Effort 5k Row


7/20/16 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

Pistols (Practice)

WOD

2016 Regional Event 4 (Time)

4 Rounds for time:

28 Pistols, alternating legs each rep

15 Power cleans, 115#/80#


7/19/16 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

Thruster (2-2-2-2-2)

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Sub supermans and/or straight legged deadlifts @ 45#/35# for the back extensions.


7/19/16 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

Skill

Press Series

Shoulder Press

Push Press

Push Jerk

Medball Clean

Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

5min EMOTM

1 Shoulder Press

2 Push Press

3 Push Jerk

7min AMRAP

10 Medball Clean

10 Burpee


7/18/16 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

Snatch (Work up to heavy single in 15 min)

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Sub 2x pull-ups/dips for the muscle ups.


7/16/16 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 (No Measure)

Outdoor 5 Station WOD:

– Sled push

– Wall climb

– Toes to bar

– Hurdle jumps

– DB push presses
4 minutes each station. One partner working at a time. Go all out when it’s your turn and earn your rest!


7/17/2016 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

WOD

Metcon (No Measure)

With a partner:

Run 800m

then one partner working the other resting:

15 V-up

15 Overhead Squat

15 Straight Legged Deadlift

at the 15 minute mark, both partners:

Run 800m