4/12/17 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.

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


4/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

10 Mountain climber hip stretches

10 Push-ups

10 Med ball cleans w/ bounce at bottom

10 Shoulder kips

10 Pull-ups

10 Burpees

Skill/Strength

Squat Clean (1 Rep EMOM 10 Min)

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 44 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.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


Dad, younger bro Jeremy, older bro Jeff

Jeff doing what he does best – making friends in different places…

4/11/17 Masters

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Warm-up 1 (No Measure)

2 Minutes Double Unders

Sampson stretch 30 seconds each leg

10 Inch-worm push-ups

20 Hollow rocks

1 Min Squat stretch

20 KB snatches into windmills

Skill/Strength

Turkish Get Up (2-2-2-2-2)

2 consecutive reps with one arm, then 2 consecutive reps with the other arm.

WOD

KB Swings/Pull-ups/Burpees (Time)

21-15-9 Reps of:

KB swings, 55#/35#

Pull-ups

Burpees

*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


4/11/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up 1 (No Measure)

2 Minutes Double Unders

Sampson stretch 30 seconds each leg

10 Inch-worm push-ups

20 Hollow rocks

1 Min Squat stretch

20 KB snatches into windmills

Skill/Strength

Turkish Get Up (2-2-2-2-2)

Do 2 consecutive reps with one arm and then 2 consecutive reps with the other arm x 5 sets. Increase weight each set if possible.

WOD

KB Swings/Pull-ups/Burpees (Time)

21-15-9 Reps of:

KB swings, 55#/35#

Pull-ups

Burpees

*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


4/10/17 OG

CrossFit Roselle – Open Gym

Snatch (1RM)

Take as long as needed to establish a 1RM

Front Squat (1RM)

Take as long as needed to find a 1RM


4/10/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Shoulder kips

20 Duck walk steps

15 Reverse Burpees

15 Burpee pull-ups

Skill/Strength

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

WOD

Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


4/8/17 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

DB Snatches/DB OH Lunges/DB Front squats (AMRAP – Rounds and Reps)

Partner AMRAP 20 minutes:

100 DB snatches, alternating arms each rep

100 OH DB lunges (50 left/50 right)

100 DB front squats

*One partner working at a time. Use same DB for all movements. For lunges, hold DB OH and lunge forward until back knee touches ground, then push back up to starting position, alternate legs each rep. Do even work with each arm/leg.
Modify lunges as needed.


4/7/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

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

Power Clean (Work up to heavy single in 12 minutes.)

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Scaled/Masters 50 cal row, 40 v-ups, 30 wall balls, 20 cleans, 10 ring row to deep ring dip and press outs. No Rx+ option, just go all out.


4/6/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

EMOM Quick Feet/Push-ups/HSS WU (No Measure)

EMOM for 8 Min:

10 Quick feet

5 Push-ups

4 Hang squat snatches w/ bar or PVC

Skill/Strength

Bench Press (5-5-5-5-5)

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.


4/6/17 Masters

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

EMOM Quick Feet/Push-ups/HSS WU (No Measure)

EMOM for 8 Min:

10 Quick feet

5 Push-ups

4 Hang squat snatches w/ bar or PVC

Skill/Strength

Bench Press (5-5-5-5-5)

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.