3/2/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

WOD

Rope Climbs/Box Jumps/KB Swings (Time)

5 Rounds for time of:

1 Rope climb, 18’/15′

7 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rest 3 minutes between rounds. Rx+ Legless, 30″/24″, 75#/55#


3/1/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Metcon (Weight)

EMOM for 30 Min:

Even: 1 Snatch

Odd: 20 Quick feet (10 each foot)

*You can increase snatch weight each rep if you want. Keep it fast though – no press outs. Squat is preferred.


2/28/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

Warm-up to 65% and start your sets. Try to increase each set if possible.

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Girls use 35# bar. Masters/Scaled 35#/25# and RR if needed. No Rx+ option, just go AFAP.


2/28/17 Masters

CrossFit Roselle – Masters

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

Deadlift (5-5-3-3-3-3-3)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups


2/27/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Back Squat (20 min to build to 3RM)

Timer starts immediately after warm-up, so get moving.

WOD

Sit-ups/DB Push presses (Time)

3 Rounds for time of:

50 sit-ups

25 DB push-presses, 50#/35#

*Scaled/Masters 35 Sit-ups/15 DB PP 35#/20#. Rx+ 35 TTB and 20 HSPUs.


2/25/17 Masters

CrossFit Roselle – Masters

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

Metcon (No Measure)

5 Station Partner Workout. 4 Minutes per station:

Kettlebell Weighted Step-Up

Barbell RDL

Dumbbell Pull Over

Dips or Push Ups

Medball Volleyball
One partner works the other rests.


2/25/17 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)

AMRAP 20min:

200 Double unders

100 Floor presses

200 Cal row

100 Pull-ups

*95#/65# Recommended Rx weight, but scale up or down as needed.


2/24/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Warm-up (No Measure)

1 Round of:

Row 500m

10 Toes to bar/Kipping knee raises

10 Burpees

10 DB snatches, alt arms

10 Box jumps

10 DB snatches, alt arms

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes


2/23/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

SDHP/MCPU/TTB (No Measure)

2 Rounds of:

10 Sumo Deadlift High Pulls

10 Mountain Climber Push-ups

10 Toes to Bar

WOD

Rows/Dips/Deadlifts/Rests (Time)

5 Rounds for time of:

350m Row

1 Deadlift, heavy

15 Dips

1 Deadlift, heavy

*Rest 3 minutes between rounds. Scaled/Masters do 15 push-ups. No Rx+ option, just go fast and heavy.


2/22/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Skill/Strength

Hang Power Clean (Work up to heavy double in 12 minutes)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled/Masters 45#/25#. No Rx+ option, just go for fastest time possible.