3/12/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Do What Dave Says… (No Measure)

See above

Cards (No Measure)

Suit and rank determine work.
Spade – Push Up

Heart – Pull Up

Club – Squat

Diamond – Side Plank Reach Through

WOD

Metcon (No Measure)

20m AMRAP with a partner:

A)

10 Thruster

5 Medball Twist

B)

10 Back Squat

5 Burpee

C) 200m Run


3/11/16 CF

CrossFit Roselle – CrossFit

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

Gymnastics

Bar Muscle-ups (Practice)

WOD

Metcon (AMRAP – Reps)

AMRAP 7MIN:

10 Power snatches, 45#/35#

5 Jumping chest to bar pull-ups

Rx+ OPEN WOD 16.3


3/10/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Floor Stretches (No Measure)

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

Agility Ladder (No Measure)

WOD

Metcon (No Measure)

Five Stations

2 rounds 2 minutes per station

Box Jump

Band Static Holds – OH, DL

Medball Woodchop

Reverse Burpee / Roll to Stand

Flutter Kick


3/10/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (4 Rounds for reps)

5 Rounds of the following:

1 minute jump rope (single unders)

1 minute mountain climbers (no push-ups)

1 minute jumping jacks

1 minute burpees

*Rest 4 minutes between rounds. Start off at 40-45% effort and increase each round. Record reps/round and post.


3/9/16 CF

CrossFit Roselle – CrossFit

Warm-up

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Weightlifting

Snatch (2-2-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes:

5 Box jumps, 24″/20″

10 DB snatches, 45#/30#, alternating arms each rep

*Rx+ 30″/24″ & 65#/45#


3/8/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Bear Crawl (No Measure)

Bear Crawl and variations:

Side Crawl

Gorilla Crawl

Crab Walk

Etc.

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

Metcon

Metcon (Time)

2 Rounds

21 DB Snatch L Arm

10 V-Up

21 DB Snatch R Arm

10 V-Up


3/8/16 CF

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Sled Push (x 3 )

WOD

Metcon (Time)

4 Rounds for time of:

Run 400m

8 Muscle-ups


3/7/16 CF

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

WOD

Metcon (5 Rounds for time)

5 Rounds, each for time of:

15 Burpees

15 Thrusters, 95#/65#

*Rest 3 minutes between rounds. Scale weight to something you can do unbroken for first round.


3/5/16 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 20MIN:

10 Dips

10 DB snatches

5 Jumps

*Every 4 minutes, stop and do 20 burpees total (only 1 partner working at a time). Alternate partners each movement.


3/5/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Weightlifting

Squat Clean (3-3-3-3)

Metcon

Metcon (No Measure)

15 Minute Partner AMRAP

10 Knees to Chest

40 Jump Rope Single Under

5 Squat Clean