Burpee Pull Up

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

Shoulder Stretches (No Measure)

Using bands or PVC

Gymnastics

Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP

1 Agility Ladder

3 Burpee Pull Up

6 Push Up

9 Overhead Walking Lunge


Endurance 1/14/16

CrossFit Roselle – CrossFit

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (5 Rounds for time)

Perform 5 Rounds of the following:

Row 1000m.

Rest 5 minutes between efforts. Row each round @ 85% effort. Goal is to maintain or improve pace each round.


1/13/16

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Agility Ladder (No Measure)

Weightlifting

Split Jerk (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

For time (20min cap):

50 Pull-ups

50 Ring push-ups

50 KB swings, 55#/35#

50 Box jumps, 24″/20″

*Rx+ 30 muscle ups in place of the pull-ups and ring push-ups.


Double Under Unbroken

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Deadlift (5-5-5-5)

Find a 5 rep max deadlift. Only one set at max weight.

Gymnastics

Push-ups (2x Maximum unbroken reps.)

Metcon

Metcon (AMRAP – Reps)

5-10-15-20-15-10-5 Double Unders

8 Minute timecap
Each set must be unbroken. Pause between sets. If doing single unders, practice once done for balance of time.


1/12/16

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up II (No Measure)

Forward lunges w/ arms locked out OH

Reverse lunges w/ arms locked out OH

Forward lunges w/ single leg squats

Inch worm push-ups

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Hang Power Snatch + Power Snatch (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

5 Rounds for time:

10 Burpees

20 Double unders


1/11/16

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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 (4RM)

Metcon

Metcon (Time)

4 Rounds for time:

Row 250m

25 Wall balls, 20#/14# (Rx+ 30#/20#)


1/9/15 Partner WOD

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.

Metcon

Metcon (AMRAP – Reps)

20MIN AMRAP:

50 Straight legged deadlifts

60 Hang power cleans

70 Weighted squat jumps

80 Bar over burpees

90 Sit-up + twist combos

95#/65#


Partner 5 Station

CrossFit Roselle – Masters/Beginners

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

Metcon

Metcon (No Measure)

With a partner complete the following 5 stations, working at each station for 4 minutes:

Farmer’s Carry

Dumbbell Push Press

V-Up

DB Hang Power Clean

Jumping Jack


1/8/15

CrossFit Roselle – CrossFit

Happy Friday!!! Go hard today and have some fun!

Warm-up

Agility Ladder (No Measure)

Gymnastics

Skill Day (Practice makes perfect!)

Rope climbs, pistols, and handstand push-ups

Metcon

Metcon (Time)

WOD: For time (20min cap):

45 Ring rows

40 DB push-presses, 45#/30#

35 V-ups

30 Medicine ball cleans, 20#/14#

25 Pull-ups

20 Burpees

– OR –

Rx+ WOD: For time (20min cap):

5 Rope climbs

40 Handstand push-ups

35 Toes-to-bar

30 Pistols

25 Chest to bar pull-ups

20 Burpees


5-4-3-2-1 Minute

CrossFit Roselle – Masters/Beginners

Warm-up

Agility Ladder (No Measure)

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

Hang Power Clean (5-3-3-1-1-1)

Metcon

Metcon (AMRAP – Reps)

For Reps:

5 minutes of Rowing for calories

4 minutes of Box Jump

3 minutes of Dumbbell Snatch

2 minutes of Wall Ball

1 minute of Push Ups