5/28/16 Partner

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

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 – Rounds and Reps)

20min AMRAP:

10 Push presses

10 Reverse lunge steps (bar in front rack)

5 Floor wipers

One partner completes the entire round while the other partner rests. Alternate work/rest each round. Rx 95#/65#, Rx+ 135#/95#


5/27/16 CF

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Skill/Strength

Overhead Squat (2-2-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

EMOM 10 Minutes:

7 KB Swings, 55#35#

5 Burpees



After the 10 minutes, add 1 KBS and 1 Burpee each round until you can no longer complete the required amount of work in the minute (ex. for minute 11, you would do 8 KBS and 6 burpees, minute 12 – 9 KBS and 7 burpees, etc.). Rx+ for 75#/55#


5/26/16 Endurance

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

5k Row (Time)

Max Effort 5k Row


5/26/16 Masters Beginners

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

CrossFit Roselle – Masters/Beginners

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Clean (1 Rep EMOM 10 Min)

Start at 65% 1RM and increase 5-10# each rep if possible. If you fail, wait until next rep and try again. If you fail again, reduce weight and complete remaining reps. Do not end on a failure.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


5/25/16 CF

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Skill/Strength

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

WOD

Annie-Grace (Time)

For time (15min cap):

50-40-30-20-10 reps of:

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#


5/24/16 Masters/Beginners

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

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

Weightlifting

Lunge, Squat Complex 1 (1-1-1-1)

5x Backward Lunge Left Leg

5x Backward Lunge Right Leg

5x Back Squat

Metcon

Assault Bike/Row (Calories)

Alternate Row and Assault Bike

20 Calories each
Complete 100 Calories total


5/24/16 CF

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up II (No Measure)

Forward lunges w/ arms locked out OH

Reverse lunges w/ arms locked out OH

Forward lunges w/ single leg squats

Inch worm push-ups

WOD

Rows/Runs/Rests (3 Rounds for time)

3 Rounds, each for time of:

Row 1000m

Run 800m

*Rest 5 minutes between efforts.


5/23/16 CF

Announcements

Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!

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

“Rippa T” (Time)

For time and reps:

Run 400m

1 ME set deadlifts, 315#/205#

1 ME set Ring push-ups

Run 400m

1 ME set KB snatch weak arm, 75#/55#

1 equal set KB snatch strong arm, 75#/55#

Run 400m

1 ME set Muscle ups

1 ME set KB squat jumps, 75#/55#

Run 400
ME (Max Effort) set means go until you need to break. Any pause or stop in movement constitutes a break. Record total reps for all movements and time to complete. If you need to scale, it is recommended that you scale to something you can do at least 10 times unbroken while fresh.


5/21/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Cards (No Measure)

Suit and rank determine work.
Spade – Hollow Rock

Heart – Plate Walking Lunge

Club – Plate Row

Diamond – Plate to OH

Metcon

Metcon (No Measure)

With a partner, 20 minute AMRAP

5 Deadlift 185/135#

10 DB Snatch 45/30#

20 Abmat Sit Up


5/21/16 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 (AMRAP – Reps)

5 Station Outdoor WOD:

– suicide sprints

– single arm DB push press

– single arm OH DB walking lunges

– sled sprints

– sledgehammer strikes

*4 minutes per station, one partner working at a time. Go all out when it’s your turn and earn your rest!