6/3/17 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 (4 Rounds for reps)

In Teams of 3, 5 minutes per station:

– Farmer’s carry

– Sprints

– Sled drags

– Tire flip + burpee jump overs

*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.


6/3/17 M/B Partner

CrossFit Roselle – Masters/Beginners

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 (4 Rounds for reps)

In Teams of 3, 5 minutes per station:

– Farmer’s carry

– Sprints

– Sled drags

– Tire flip + burpee jump overs

*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.


6/2/17 OG

CrossFit Roselle – Open Gym

Snatch Pull (3-3-3-3-3)

heavier than last time if possible

Snatch Grip Deadlift (3-3-3-3-3)

heavier than last week if possible.


6/2/17 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.

Skill/Strength

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

Perform a hang snatch and then a full snatch without dropping the bar.

WOD

HSPUs/Back squats (Time)

For time:

30 HSPUs

10 Back squats, 135#/95#

20 HSPUs

20 Back squats, 135#/95#

10 HSPUs

30 Back squats, 135#/95

*Racks not allowed. Sub Wall walks for HSPUS (8, 6, 4 reps). Scaled/Masters sub DB shoulder presses 35#/20# and use 95#/65# for back squats. Rx+ 6″/4″ deficit HSPUs and 185#/125#.


6/1/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

10 Quick Feet

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

Skill/Strength

DB Thrusters (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

Row 300m

20 Abmat sit-ups

10 DB Thrusters

Rest 1 minute between rounds.


6/1/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

10 Quick Feet

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

Skill/Strength

2k Row (Time)

Max Effort 2k Row

WOD

DB Thrusters/TTB (Time)

30-20-10 Rep rounds for time of:

DB Thrusters, 35#/20#

Toes to bar

*Scaled/Masters 25#/15# and kipping knee raises. Rx+ 45#/30#.


5/31/17 OG

CrossFit Roselle – Open Gym

Snatch from Blocks (3-3-3-3-3)

Heavier than last week

Snatch Balance (1-1-1-1-1-1-1)

heavier than last week


5/31/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 6 (No Measure)

In 10 minutes:

100 Double unders

30 Sec Sampson Stretch each side

30 Sec Hollow Rocks

30 Sec Superman Holds

30 Sec Reverse Bridge Stretch

10 Wall Squats

10 Thrusters

10 Sumo Deadlift High Pulls

10 Pull-ups

Handstand Push-ups in remaining time.

Skill/Strength

Sleds/Yokes (Down & Back x 3 )

Sled push or Yoke carry

WOD

Push Presses/Double Unders (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

7 Push presses

35 Double unders

*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.


5/30/17 Masters

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

20 Double unders or singles

5 Med ball cleans

4 Push-ups or dips

3 Pull-ups or ring rows

2 Burpees

1 10-second superman hold

Skill/Strength

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

7 Power cleans, 95#/65#

7 Box jumps, 24″/20″

30 Second Plank hold


5/30/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 750m

20 Shoulder kips

15 OH squats

10 Mtn climber hip stretches

5 Inchworm push-ups

10 Toes to bar

15 KB swings

20 Handstand push-ups

Skill/Strength

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

Touch and go reps for all sets.

WOD

Power Cleans/Burpee Box Jumps (Time)

21-15-9 reps of:

Power cleans, 155#/105

Burpee box jumps, 24″/20″

*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.