12/31/16 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 – Rounds and Reps)

NEW YEAR’S EVE WOD

20 Min AMRAP:

12 Burpees

31 KB Swings

20 Box Jumps

16 Knees to Elbows

*One partner working at a time. Post rounds & reps completed and weight & height used.


12/31/16 OG

CrossFit Roselle – Open Gym

Snatch Balance (2-2-2-2-2-2)

Clean Pull + Squat Clean (1-1-1-1-1-1-1)

WOD

HSPU/Pistols (Time)

30-20-10 reps for time of:

Hanstand push-ups

Pistols (alternating legs each rep)


12/30/16 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.

Reverse Hypers (5-5-5-5)

Complete after WOD

WOD

TTB EMOM (7 Rounds for reps)

EMOM 7 MIN:

Max UB Toes to bar.


12/30/16 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

Clean and Jerk (1 Rep EMOM 10 Min)

WOD

Metcon (Time)

For time:

50 Wall Balls, 20#/14#

15 Pull-ups

15 Ring dips

35 Wall balls

10 Pull-ups

10 Ring dips

20 Wall balls

5 Pull-ups

5 Ring dips

*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.

Cool Down

Group Stretch (No Measure)

Static stretches, yoga poses, etc.


12/15/16 Masters

CrossFit Roselle – Masters

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Push Press (7-5-5-3-3-3-3)

Sets are performed every 2 minutes as a group. Increase weight each set if possible.

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaled/Masters 95#/65# and Stationary dips or PUSH-UP PR. No Rx+ for this workout – just go as fast as possible.


12/29/16 Endurance

CrossFit Roselle – Endurance

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

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes


12/29/16 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Box Jumps ( 15 Min to work up to Max Height)

Score should be 1 set x 1 rep, then put height in notes

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min:

10 V-ups

40 Double unders

*Scaled/Masters 10 Sit-ups, 80 Singles; Rx+ 10 TTB, 40 UB DUs

Cool Down

Group Stretch (No Measure)

Static stretches, yoga poses, etc.


12/28/16 OG

CrossFit Roselle – Open Gym

Snatch (1 Rep EMOM 15 Min)

Start at 60% of 1RM and add 5-10# each rep until failure or time runs out. If you fail twice at same weight, reduce weight 10# and complete remaining reps at that weight.

Squat Clean (Heaviest Double)

WOD

Assault Bike/Rest (3 Rounds for calories)

1 minute Assault Bike, arms only.

Rest 2 minutes.

1 minute Assault Bike, legs only.

Rest 2 minutes.

1 minute Assault Bike.


12/28/16 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Back Squat (7-5-5-3-2-1-1-1-1-1)

EOMOM as a group. Increase weight each set if possible.

WOD

Metcon (Time)

For time:

30 Push-presses, 65#/45#

500m Row

20 Push-presses, 95#/65#

500m Row

10 Push-presses, 135#/95#

*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#

Cool Down

Group Stretch (No Measure)

Static stretches, yoga poses, etc.


12/27/16 Masters

CrossFit Roselle – Masters

Warm-up

Mobility 2 (No Measure)

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

Burpee/OH Hold/Gob Squat (No Measure)

3 rounds 20 seconds work / 10 seconds rest of:

Burpee

OH Barbell Hold

Goblet Squat
Sub plank for OH hold as needed.

WOD

Metcon (Calories)

2 rounds, 4 stations, 2 minutes per station:

Air Assault Bike

20 Push Ups

Row

20 KB Swings