12/27/16 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

DB Snatch (5 Reps Each Arm EOMOM for 10 Min)

WOD

Metcon (Time)

For time (10min cap):

30 Pull-ups

30 OH Walking lunges, 45#/35#

30 KB Swings, 55#/35#

*Scaled/Masters RRs, 35#/25#, 45#/25#; Rx+ C2B, 65#/45#, 75#/55#

Cool Down

Group Stretch (No Measure)

Static stretches, yoga poses, etc.


12/26/16 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 (Time)

20-18-16-14-12-10-8-6-4-2 reps for time of:

Thrusters, 95#/65#

Burpees

Power cleans, 95#/65#

Rows (calories)

*Scaled/Masters 75#/55#; Rx+ 135#/95# and UB reps (split work evenly).


12/24/16 Masters

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

12 Days of Christmas WOD (Time)

TBA


12/24/16 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

12 Days of Christmas WOD (Time)

12 Days of Christmas WOD

For time:

1 Wall climb

2 Box jumps

3 DB swings

4 DB clean & jerks (2 each arm)

5 Pull-ups

6 DB snatches (3 each arm)

7 DB front squats

8 OH DB lunges (1 arm, 4 reps each arm)

9 Burpees

10 Toes to bar

11 Roll to stands

12 Mountain climber push-ups

*Perform just like the song. Only 1 DB per person. Post box jump height and DB weight to notes.


12/23/16 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.

WOD

Assault Bike 1 Minute (Calories)

Max Effort – calories in 1 minute.

500m Row (Time)

Max Effort 500m Row

Assault Bike 30 Seconds (Calories)

Max Effort – calories in 30 seconds

250m Row (Time)

Max Effort 250m Row


12/22/16 Masters

CrossFit Roselle – Masters

Warm-up

Floor Stretches (No Measure)

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

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.

WOD

Metcon (Time)

3 Rounds

DB Complex using 2 Dumbells:

6x Snatch

6x Upright Row

6x Press

6x Push Press

6x Bent Over Row

30 Walking Lunges


12/22/16 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up 3 (No Measure)

3 Rounds of:

20 Sec Handstand hold (or 10 HSPUs)

10 Roll to stands (or pistol roll to stands)

10 Box jumps

10 Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.

Skill/Strength

Snatch (1 Rep EMOM 10 minutes)

WOD

Allie’s B-Day WOD (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

25 Double unders

20 Air squats

15 Burpee box jumps, 24″/20″

10 Push-presses, 115#/75#

5 Power snatches, 115#/75#

*Scaled/Masters 50 singles, 10 Burpee box step-ups/round, and 75#/55#. Rx+ UB DUs, 20 pistols, 15 BBJ, 10 HSPUs, and 5 Power snatches 155#/105#
Happy Birthday, Allie!!!


12/21/16 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

Reverse lunge steps (10-10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
EOMOM as a group.

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

EOMOM as a group.

WOD

Metcon (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.
Do not work longer than 35 seonds. Record number of TTB completed each round.


12/20/16 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.

WOD

Rows/Pull-ups/Box Jumps (Time)

5 Rounds for time of:

300m Row

15 Pull-ups

5 Box jumps, 30″/24″

*Rest 3 minutes between rounds. Scaled/Masters 10 Pull-ups or RRs/rd and 24″/20″ box jumps (step ups allowed). Rx+ 15 C2B pull-ups, 36″/28″ Box jumps.


12/20/16 Masters

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Thruster (3-3-3-3-3+)

Metcon

Jump over Bar/Shoulder to Overhead (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Jump over Bar

15 Shoulder to Overhead 65#/45#