12/3/16 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)

For time: (25 Min Cap):

30-30-25-25-20-20 Cal Row

25-25-20-20-15-15 Med ball sit-ups/TTB

20-20-15-15-10-10 Med ball cleans/Hang Squat Cleans 115#/75#

15-15-10-10-5-5 Dips/HSPUs
Partner A does 30 cal row, then partner B does 30 cal row. Partner A now does 25 cal row, partner B then does 25 cal row. Continue alternating until every movement has been completed. Start back over until 20min cap is reached.


12/4/16 Masters

CrossFit Roselle – Masters

Warm-up

Kicks (No Measure)

Front/Back Kick, Side to Side Kick, Squat, 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

Partner situp/squat/dip/burpee (No Measure)

20 minute AMRAP with a partner, one partner works the other rests.

100 Abmat Situps

80 Air Squats

40 Dips

40 Burpees


12/2/16 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

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


12/1/16 Masters

CrossFit Roselle – Masters

Warm-up

Kicks (No Measure)

Front/Back Kick, Side to Side Kick, Squat, 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 (1 Rep Max)

Metcon

5k Row (Time)

Max Effort 5k Row


12/1/16 CF

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

Deadlifts/Burpees (Time)

5 Rounds for time of:

5 Deadlifts, 275#/185#

10 Burpees
Scaled/Masters 225#/155#. Rx+ 315#/205#


11/30/16 CF

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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

Skill/Strength

Push-ups (1 set ME)

Pull-ups (1 set ME)

WOD

2k Row (Time)

Max Effort 2k Row


11/29/16 Masters

CrossFit Roselle – Masters

Warm-up

Mobility 2 (No Measure)

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill

Hang Snatch + Snatch (EMOM 7 minutes)

Perform a hang snatch and then a full snatch without dropping the bar.

WOD

KB/Push Up/Pull Up/Box Jump/DU (Time)

3 Rounds of:

15 Kettlebell Swing

15 Push Up

15 Pull Up

15 Box Jump

15 Double Under


11/29/16 CF

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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

Skill/Strength

Power Clean (15 min to build to heavy single)

WOD

Power Cleans/Double Unders (Time)

5 Rounds for time of:

5 Power cleans, 135#/95#

40 Double unders

*Rx+ 205#/135# & 40 UB DUs


11/28/16 OG

CrossFit Roselle – Open Gym

Back Squat (3-3-3-3-3)

Start at 80% and increase each set if possible.

Deadlift (2-2-2-2-2)

Start at 85% and increase each set if possible.

Weighted Pull-ups (3-3-3-3-3)

Heavier than last time.


11/28/16 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

Shoulder Press (3-3-3-3-3)

WOD

Lunge Jumps/Sit-ups/Push-ups/Pull-ups/Burpees (Time)

2 Rounds for time of:

50 Lunge jumps

40 Abmat sit-ups

30 Push-ups

20 Pull-ups

10 Burpees

Reverse Lunges/TTB/Burpees/MUs (Time)

2 Rounds for time of:

20 Reverse lunge steps, 135#/95#

15 Toes to bar

10 Burpees

5 Muscle ups