12/21/15

CrossFit Roselle – CrossFit


Endurance 12/17/15

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (No Measure)

15 Rounds of the following:

5 Rowing strokes at easy pace to build momentum

10 Rowing strokes at 100% effort

Rest 1 minute


12/16/15

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

Gymnastics

Pull-ups (Kipping/Butterfly practice, ME)

Metcon

Deadlifts/Burpees (Time)

5 Rounds for time of:

5 Deadlifts, 275#/185#

10 Burpees


Thrusters

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Clean/Samson/Burpee (No Measure)

3 rounds 20 seconds on/10 seconds off

– Barbell Hang Squat Clean

– Samson Stretch

– Burpee

Weightlifting

Thruster (5-5-3-3-3-3+)

Metcon

Metcon (AMRAP – Reps)

10 Minutes of

Thrusters

EMOM 4 Burpee


12/15/15

CrossFit Roselle – CrossFit

Warm-up

Simon Says… (No Measure)

Row & Reverse (No Measure)

2 Rounds of the following:

350m Row

10 Reverse Burpees

Weightlifting

Close Grip Bench Press (8-8-8-8-8)

Hands inside shoulder width

Metcon

2k Row (Time)

Max Effort 2k Row


12/14/15

CrossFit Roselle – CrossFit

Compare to 8/14/15 – post time difference to notes. Good luck!!!

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, 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

Overhead Squat (1RM)

Metcon

DU/KBS/WB/TTB/OHS (Time)

WOD: 2 Rounds for time of (16min cap):

50 Double unders

40 KB swings, 55#/35#

30 Wall balls, 20#/14#

20 Toes to bar

10 OH squats, 115#/75#


12/12/15

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.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 MIN:
20 Power snatches
30 Hang squat cleans
40 Bar over burpees
At the end of the 15 minutes, run 800m.


12/11/15

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Gymnastics

Handstand Walk (Practice)

Metcon

Metcon (Time)

WOD: For time:

Row 15 calories

20 Pull-ups (10 Muscle ups Rx+)

Row 15 calories

10 Wall walks (100′ handstand walk Rx+)

Row 15 calories

20 Box jumps, 24″/20″ (34″/28″ Rx+)

Row 15 calories


Holds

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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

Practice a skill of your choice.

Metcon

Metcon (AMRAP – Reps)

Tabata 8x 20/10 Work/Rest:

Ring Row hold – Ring Row

Squat hold – Squat

Plank hold – Push Up

DL hold – Deadlift 115#/75#
4 sets as static holds followed by 4 sets of movement. Ring Row and Plank holds are at top. Squat hold is at bottom. DL hold is with weight on the ground.


Floor Press/DL Hold

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Weightlifting

Clean (3-3-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

10 Floor presses

10 Barbell roll-outs from knees

10 Over bar burpees

20 Second deadlift hold w/ overhand grip
Go for quality over quantity. Choose challenging weight, but something you can floor press for 10 unbroken reps for your first set.