8/15/17 M/B

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

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

WOD

Box Jumps/Double Unders (Time)

5 Rounds for time:

10 Box jumps

30 Double unders

*Sub 2x singles. Record time to complete and post height of box to notes.


8/15/17 CF

CrossFit Roselle – CrossFit

#1 CFR Warm-up (No Measure)

Roll out 5 min

Row 5 min

Standard warm-up x 1

– 10 pull-ups

– 10 dips

– 10 sit-ups

– 10 supermans

– 10 OH squats

Warm-up

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Power cleans/Burpees AMRAP 7 (AMRAP – Reps)

AMRAP 7 Minutes:

1 Power clean

3 Burpees

2 Power cleans

3 Burpees

3 Power cleans

3 Burpees

*Continue adding 1 PC each round until time expires. Use 50% of weight from today’s skill/strength. Score is total reps completed. Record weight used in notes.


8/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

#1 CFR Warm-up (No Measure)

Roll out 5 min

Row 5 min

Standard warm-up x 1

– 10 pull-ups

– 10 dips

– 10 sit-ups

– 10 supermans

– 10 OH squats

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 minutes:

Run 800m

200m Sled/tire push/pull

*Alternate between sled pushes and sled/tire pulls. Go as heavy/light as you want but goal is to pick weight that allows you to keep moving with only a few quick pauses.


8/12/17 M/B Partner

CrossFit Roselle – Masters/Beginners

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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 – Rounds and Reps)

AMRAP 20 Minutes:

2 Rope climbs/20 Ring rows

10 Clean & jerks

2 Wall walks/20 Push-ups

10 Clean & jerks

200m run (100m each)

2 Farmers carries

200m run (100m each)

2 Wall climbs/10 Jump to supports

*1 person working at a time – do even work if possible. Scale/modify as needed.


8/12/17 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 – Rounds and Reps)

AMRAP 20 Minutes:

4 Rope climbs

4 Clean & jerks

4 Wall walks

4 Clean & jerks

4 Sprints

4 Farmer’s Carries

4 Broad jumps

4 Wall climbs

* One partner working at a time – split work evenly. Scale/modify as needed.


8/11/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

Reverse Tire or Sled Pulls/Tire Flips/Weighted Walking Lunges (Time)

5 Rounds for time of:

150′ Reverse Tire or Sled Pull

5 Tire flips

30 Walking lunges w/ sandbag in front rack

*Rest approximately 3 minutes between rounds. Post weight used for each movement. Record individual round times.


8/10/17 M/B

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

DB Snatch (6-6-6-6-6)

For each set of 6, do 3 reps each arm, alternating arms each rep.

WOD

Metcon (Time)

3 Rounds for time of:

Run 300m

10 DB snatches, alternating arms each rep

10 Push-ups

10 Goblet squats using DB

*use same weight for snatches and squats.


8/10/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 5 minutes

Roll out 5 minutes

Lat stretch 30 sec/side

Chest stretch 30 sec/side

Couch stretch 1 min/side

Skill/Strength

DB Snatch (4-4-4-4-4)

For each set of 4, do 2 reps each arm, alternating arms each rep.

WOD

DB Snatches/Burpees (Time)

3 Rounds for time of:

10 DB snatches, alternating arms each rep, 50#/35#

15 Burpees

*Rx+ 75#/55#


8/9/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 minutes

20 Mountain climber hip stretches

20 Shoulder kips

15 Box jumps

15 Roll to stands

15 KB swings

15 OH squats

Roll out 4 minutes

Skill/Strength

Reverse lunge steps (10-10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Runs/KB Swings/Box Jumps (Time)

For time (18min cap):

800m Run

5 rounds of:

– 10 KB swings, 55#/35#

– 10 Box jumps, 24#/20#

Run 800m

*Rx+ 400m runs, 75#55#, and 30″/24″


8/8/17 M/B

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Power Clean (15 min practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

5 Power cleans, 95#/65#

5 Pull-ups