10/8/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (No Measure)

With a partner, 20 minute AMRAP

5 Front Squat

5 Pull Up

20 Abmat Sit Up
Front Squat at 65% of 1RM


10/7/16 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.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Snatches/Double Unders (Time)

5 Rounds for time of:

5 Snatches (any style), 115#/75#

40 Double unders

*Rx+ 5 Rounds of 3 Squat snatches @ 165#/110#, 40 UB Double unders


10/06/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Skill/Strength

Thruster (3 Rep EMOM 10 min)

Start light and increase each minute, if possible.

WOD

Burpees/Row/Run (Time)

For time:

15 Burpees

Row 1000m

15 Burpees

Run 800m

15 Burpees


10/6/16 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

Mountain Climbers/Jumping Jacks/Row for Calories (3 Rounds for calories)

3 Rounds for total calories:

150 No push-up mountain climbers (each step counts as a rep)

100 Jumping jacks

100 Strokes on rower for calories.

*Rest 5 minutes between rounds. The mountain climbers should be at an easy pace, the jumping jacks at a medium pace, and the row should be fast pace but consistent. Record calories for each row.


10/6/16

CrossFit Roselle – CrossFit

Warm-up

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Weightlifting

Overhead Squat (2-2-2-2-2)

WOD

KB Swings/V-ups (Time)

3 Rounds for time of:

25 KB swings, 55#/35#

20 V-ups

*Rx+ 75#/55# and TTB


10/5/16 CF

CrossFit Roselle – CrossFit

Warm-up

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Skill/Strength

Ring Push-ups (ME x 3 sets)

WOD

Squat cleans/Pull-ups (Time)

21-15-9 Reps for time of:

Squat cleans, 95#/65#

Pull-ups

*Rx+ 12-9-6 Squat cleans @ 185#/125#, Muscle ups


10/04/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Metcon

Metcon (No Measure)

5 stations, 2 rounds, 2 minutes each station:

Single-arm DB Row

Carioca

Romanian Deadlift

Push up

Squat


10/4/16 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Skill/Strength

Sleds/Yokes (x3 down and back)

Sled push or Yoke carry

WOD

Runs/Farmer’s Carries (Time)

3 Rounds for time:

200m Farmer’s Carry

400m Run

Record time and weight used.


10/3/16 CF

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Skill/Strength

Hang Power Cleans/Push Jerks (1-1-1-1-1)

4 Hang power cleans + 2 Push Jerks
Each set should be unbroken – do not set bar down once you begin a set.

WOD

Row/Sit-ups/Push-presses/Burpees (Time)

For time:

100 Cal row

75 Abmat sit-ups

50 Push presses, 75#/55#

25 Burpees

*Rx+ 50 Cal row, 50 TTB, 25 PP @ 135#/95#, 25 Burpees


10/1/16 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

Rope climbs/Wall Balls/Run (AMRAP – Rounds and Reps)

AMRAP 20 Min:

10 Rope climbs

100 Wall balls, 20#/14#

1000m Run

*One person working at a time, except run which both partners do together.