7/14 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

Snatch (1 Rep EMOM 10 Minutes)

WOD

Muscle Up Biathlon (Time)

For time (25min cap):

400m Run

13 Muscle ups

400m Run

10 Muscle ups

400m Run

7 Muscle ups

*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle ups.


7/13/17 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

Hang Power clean x 2 + Jerk (Practice 10 minutes)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

3 Hang power cleans

3 Jerks

15 Abmat sit-ups

1 minute rest

*Rx+ for 10 toes to bar in place of sit-ups. Post weight used to comments.


7/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

WOD

Bear Complex, CFR Style (1-1-1-1-1)

5 Sets of the following:

Without setting down bar, complete 7 rounds of the following:

– Power Clean

– Thruster

– Front Squat

– Push Press

*Rest as needed between sets. Record weight of heaviest successful set.


7/12/17 OG

CrossFit Roselle – Open Gym

Pause Snatch (3-3-3-3-3)

Pause for 2-3 seconds at the specified location, then proceed with a full snatch.

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


7/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

10 Med ball cleans w/ bounce at bottom

20 Shoulder kips

10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)

Handstand walk in remaining time

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

TTB/Burpee Box Jump Overs (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Toes to bar

Burpee box jump overs, 24″/20″


7/11/17 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

WOD

Metcon (10 Rounds for reps)

EMOM 20 Minutes:

Even: 10 DB snatches, 35#/20#, alt arms each rep

Odd: 10 Air squats

*Rx+ 50#/35# and squat jumps in place of air squats.


7/11/17 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

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

WOD

Metcon (10 Rounds for reps)

EMOM 20 Minutes:

Even: 10 DB snatches, 50#/35#, alt arms each rep

Odd: 10 Lunge jumps, as high as possible

*Rx+ 75#/50# and 10 pistols in place of the lunge jumps


7/10/17 OG

CrossFit Roselle – Open Gym

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

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

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


7/10/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 10 Minutes, complete as much as possible of:

Row 500m

Sampson Stretch 30 seconds/side

3 Rounds of:

10 Pull-ups

10 Dips

10 Hollow rocks

10 Supermans

10 OH squats

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups


Best of the Rest IV – Team Competition!

REGISTRATION OPENS SUNDAY 7/9/17 AT 8PM!   Sign up HERE (be sure to select Rx or Scaled)

*If you have trouble registering because you are already a Wodify member at another gym, please try using a different e-mail address.  If that option is not available, you may e-mail info@crossfitroselle.com for help.  Thank you in advance for your cooperation!

What:  CrossFit Roselle’s 4th Annual Best of the Rest Competition

When:  Saturday, September 16th, approximately 8am – 5:30pm

Where:  CrossFit Roselle, 200 N Garden Ave, Roselle, IL

Who:  Teams of 3, one of which must be a female.  No one who placed in the top 200 in any region during the 2016 or 2017 CrossFit Open is allowed to participate in this event.

Additional information:

– Heat placement determined by registration order – first to register, last to go

– Cost is $255/team

– 2 Divisions – Rx and Scaled

– Prizes awarded to top three teams in each division

– Movement/Weight Standards:

Movement                         Rx                                        Scaled

Pull-ups                                Chest to bar                        Chin over bar/ring rows

Toes to bar                          Yes                                         Kipping knee raises

KB swings                            75#/55#                               55#/35#

Box jumps                           24”/20”                                 24”/20” step ups

Clean & Jerks                     155#/105#                           115#/75#

Double unders                  Yes                                         Single unders

OH Squats                           115#/75#                             75#/55#

Sprints                                  Yes                                         Yes

Runs                                      Yes                                         Yes

Rowing                                 Yes                                         Yes

Burpees                               BOB                                       Yes

Squat cleans                       Max                                       Max