11/19/16 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

Front squats/Reverse Lunges/Floor Wipers/Row (AMRAP – Rounds and Reps)

AMRAP 20 Min:

Row 10 Cal

10 Front squats

10 Reverse lunge steps

10 Floor wipers

*Partner A will work for 2.5 minutes while partner B rests. Partner B will then work for 2.5 minutes while partner A rests. Each partner will go 4 times. Pick up where your partner left off. Rx 95#/65#, Rx+ 155#/105#, Masters Rx 75#/55#.


11/19/16 OG

CrossFit Roselle – Open Gym

AMRAP Snatches (AMRAP – Reps)

AMRAP 5 Minutes:

Snatches, 185#/125#

AMRAP Clean & Jerks (AMRAP – Reps)

AMRAP 5 Minutes:

Clean & Jerks, 225#/155#


11/19/16 Masters

CrossFit Roselle – Masters

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Floor Stretches (No Measure)

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

WOD

Metcon (No Measure)

Partner Five Stations

4 minutes per station

Agility Ladder

Medball Twist

Ring Row

Squat Clean

Plank Reach Out and Back


11/18/16 OG

CrossFit Roselle – Open Gym

Back Squat (2-2-2-2-2-2)

Start at 85% and increase each set if possible.

Box Step Ups (4-4-4-4)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
Each leg. Work up to heavyish weight and start your sets. Increase each set if possible.

Weighted Pull-ups (4-4-4-4-4)


11/18/16 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.

Skill/Strength

Split Jerk (1-1-1-1-1-1-1)

WOD

KB Swings/V-ups (Time)

3 Rounds for time of:

25 KB swings, 55#/35#

20 V-ups

*Rx+ 75#/55# and TTB
Masters Rx 45#/25# and abmat sit-ups.

Cool Down

Push-Ups ME x 3 (3 Rounds for reps)

Push-Ups ME x 3

*Rest as needed between sets. If you have a Push-Up PR, use it.


11/17/16 Masters/Beginners

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

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

Split Jerk (1-1-1-1-1-1-1)

WOD

Metcon (Time)

5 rounds

5 Deadlifts

7 Burpee jump overs
Deadlifts at 225#/155# or 65% of 1RM.


11/17/16 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

Burpees/Sit-ups/Rows (6 Rounds for time)

6 Rounds, each for time of:

10 Burpees

20 Abmat sit-ups

500m Row

*Rest 3 minutes between rounds. First 2 rounds at 50% effort. Second 2 rounds at 70% effort. Last 2 rounds at 90% effort. Record times for each round.


11/17/16 CF

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

Skill/Strength

Triple 3 (Time)

For time:

Row 3000m

300 Double unders

Run 3 miles

*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.
Masters Rx for 2000m row, 200 DUs, 2 mile run.


11/16/16 OG

CrossFit Roselle – Open Gym

Snatch (15 minutes to work up to heavy single)

Clean and Jerk (15 minutes to work up to heavy single)

Reverse Hypers (5-5-5-5)


11/16/16 CF

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

Skill/Strength

Sleds/Yokes (x3 down and back)

Sled push or Yoke carry

WOD

Deadlift/Pull-up Holds EMOM (Weight)

EMOM 20 minutes:

Even: 20 second deadlift hold

Odd: 20 second ring row hold (body in straight line, rings touching chest)

Rx+ for chin over bar holds. Masters Rx for 15 second holds. Record weight used.

Cool Down

Push-Ups ME x 3 (3 Rounds for reps)

Push-Ups ME x 3

*Rest as needed between sets. If you have a Push-Up PR, use it.