9/7/16 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

Farmer’s Carry (3 x 150′)

WOD

Wall balls/Double unders (Time)

3 Rounds for time of:

35 Wall balls, 20#/14#

70 Double unders

*Rx+ for going unbroken.


9/6/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

400m Warmup Run (No Measure)

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

Front Squat (5×5)


9/6/16 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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 20 Minutes)

Start light, add 5# each rep if possible.


9/5/16 Labor Day 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.

WOD

Gaza (Time)

5-Rounds for time:

35 Kettlebell Swings, 1.5 pood

30 Push-ups

25 Pull-ups

20 Box Jumps, 30″

1-Mile Run
In honor, U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013
To learn more about Gaza click here


9/3/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

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)

5 station partner workout. 4 minutes per station, 8 minutes for bike/row station.

Tire flip jump through

Toes to bar

Mountain climber push up

Overhead walking lunge

Row/Bike


9/3/16 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)

5 Station Outdoor WOD:

Sled Push

Knees to elbows

Hurdle jumps

OH Walking lunges, 45#/35#

Sledgehammer strikes


9/2/16 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

WOD

Tire Flips/Wall Climbs/Med ball runs (Time)

5 Rounds for time of:

5 Tire flips

2 Wall climbs

400m Run w/ med ball, 20#/14#

Rest 3 minutes between rounds.

*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.


9/1/16 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

Press Series (2-2-2-2-2-2-2)

Shoulder Press

Push Press

Push Jerk

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run


9/1/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Burpees/Row/Burpees/Run (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.


9/1/16 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

Reverse tire/sled pull (x3)

WOD

Row/Burpee Pull-ups (Time)

4 Rounds for time of:

Row 25 calories

12 Burpee pull-ups

*Rx+ Attempt to complete each round in under 2 minutes. Rx+ will also rest 2 minutes between rounds.