4/5/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

increase each rep if possible, no more than 10# total lbs

WOD

Snatches, Jumps (Weight)

5 Rounds of:

5 Power snatches

6 Vertical jumps

*Not scored for time. Work perfect form each rep, increase weight as needed. Jump as high as possible each rep.


4/5/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Weightlifting

Clean and Jerk (1RM)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Use 80% of 1RM.


4/4/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row & Reverse (No Measure)

2 Rounds of the following:

350m Row

10 Reverse Burpees

Skill/Strength

Split Jerk (1RM)

WOD

500m Repeats x 5 (5 Rounds for time)

Complete 5 Rounds of:

Row 500m for time.

*Rest 3 minutes between efforts


4/2/16 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)

AMRAP 20 MIN:

30 Hang squat cleans

40 Front rack lunge steps

50 Burpees (partner holds chin over bar)

60 Cal row


4/2/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Metcon (No Measure)

20 Minute Partner AMRAP

25′ Broadjump

20 Abmat Sit Up

15 Deadlift

10 Front Squat

5 Jerk


4/1/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/SDHP/Thrusters/V-ups (No Measure)

2 Rounds of:

Row 300m

10 SDHP

10 Thrusters

10 V-ups

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

DB Snatches/Pistols/TTB/Ring dips/Burpees (Time)

2 Rounds for time (20min cap):

20 DB Snatches, alt arms each rep, 65#/45#

20 Pistols, alt legs each rep

20 Toes to bar

20 Ring dips

20 Burpees


3/31/2016 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Do What Dave Says… (No Measure)

See above

Cards (No Measure)

Suit and rank determine work.
Spade – Pull Up

Heart – Squat

Club – V-Up

Diamond – OH Squat

Skill/Strength

Push-ups

Metcon

Metcon (AMRAP – Reps)

5 Rounds Every 5 Minutes

500m Row

Max Effort Push Up


3/31/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes


3/30/16 CF

CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

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

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


3/29/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Skill/Strength

Push Jerk

WOD

Metcon (Time)

3 Rounds

10 Box Jump

10 Floor Wiper

20 OH Walking Lunge