5/29/17 Memorial Day Murph

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

35 Jumping jacks

Sampson Stretch 30 seconds each leg

25 Shoulder kips

20 Mtn Climber hip stretches

15 Burpees

10 Wall squats

5 Pull-ups

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


5/27/17 Masters Partner

CrossFit Roselle – Masters

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)

20 Min Partner WOD:

5 Minutes per Station:

– Tire obstacle and Wall climb/jump to extension

– 11 hanging knee raises/7 Hang power cleans/3 pvc jump overs

– Sled pushes

– Suicide sprints

*Go all out while partner rests, then switch. Earn your rest.


5/27/17 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 – Reps)

20 Min Partner WOD:

5 Minutes per Station:

– Tire obstacle and Wall climb

– 11 toes to bar/7 Hang power cleans/3 Box jump overs

– Sled pushes

– Suicide sprints

*Go all out while partner rests, then switch. Earn your rest.


5/26/17 OG

CrossFit Roselle – Open Gym

Snatch (5-5-5-5-5)

Touch and go reps. Increase only if all reps are good.

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

Heavier than last time if possible.


5/26/17 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

DB OH Squat (5-5-5-5-5)

Perform squats with single DB held locked out overhead.
Do 5 with each arm for each set.

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.


5/25/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

In 10 Minutes:

1 Minute jump rope

30 Second Shoulder kips

5 Inch worm push-ups

10 Ring rows

15 Plate ground to overhead

20 Box jumps

25 Sit-ups

Skill/Strength

Push Press (3-3-3-3-3)

Perform a few warm-up sets, then start. Increase weight as long as form is good for all 3 reps.

WOD

Metcon (Weight)

EMOM 20 Minutes:

Even: 20 Quick feet (10 each foot)

Odd: 10 UB KB swings

*KB swings should be heavy, but with perfect form. Don’t muscle it up.


5/25/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

Run 200m

10 KB windmills (5 each arm)

4 KB Turkish get-ups

Skill/Strength

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

WOD

Metcon (Weight)

EMOM 20 Minutes:

Even: 20 Quick feet (10 each foot)

Odd: 10 UB KB swings

*KB swings should be heavy, but with perfect form. Don’t muscle it up.


5/24/17 OG

CrossFit Roselle – Open Gym

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.
Go heavier than last time if possible.

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

All 5 sets should be very heavy. Increase only if able to maintain proper back angle.


5/24/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Side shuffle 1 min

Karaoke 1 min

Leg swings 1 min

Shoulder kips 1 min

Inch worm-push-ups 1 min

Duck walk 1 min

Plate Ground to OH 1 min

*Rest 30 seconds between movements.

Skill/Strength

Back Squat (10-8-5-3-2-2-2-2-2)

EOMOM as a group.

WOD

Push-Presses/Rows (Time)

For time:

30 Push-presses, 65#/45#

500m Row

20 Push-presses, 95#/65#

500m Row

10 Push-presses, 135#/95#

*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#


5/23/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

Row 250m

15 Sit-ups

10 Mountain climber hip stretches

10 Shoulder kips

5 OH squats

Skill/Strength

Snatch (15 minute practice)

WOD

Wall Balls/Pull-ups/Ring Dips (Time)

For time:

50 Wall Balls, 20#/14#

15 Pull-ups

15 Ring dips

35 Wall balls

10 Pull-ups

10 Ring dips

20 Wall balls

5 Pull-ups

5 Ring dips

*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.