2/18/16 CF Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (3 Rounds for time)

3 Rounds of:

30 Abmat sit-ups

40 Wall runs

500m Row

*Rest 5 minutes between each round. Complete first round at 50% effort, 2nd at 70%, and last at 90%. Record each round time individually and post results.


2/17/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

20 Duck walk steps

10 Frog hops

5 Skin the cats

Weightlifting

Back Squat (4-4-4-4-4)

WOD

Metcon (Time)

30-20-10 Reps of:

Toes to bar

Burpees


12/16/13 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Weightlifting

Thruster (3-3-3-3-3+)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Use Masters scaling of:

95#/55# for the barbell

20″ for box height


2/16/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Med ball cleans, 20#/14#

10 Strict toes to bar

Gymnastics

Pull-ups (Practice – kipping, butterfly, chest-to-bar)

WOD

Metcon (Time)

21-15-9 Reps of:

Power cleans, 135#/95#

Box jumps, 24#/20#

*Rx+ 185#/125#, 30″/24″


2/15/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Plate Warm-up:

10 straight legged DLs

10 front squats

10 shoulder presses

10 ground to overhead

10 OH lunge steps

10 floor wipers

45#/35#

Weightlifting

Deadlift (2-2-2-2-2-2)

WOD

Metcon (Time)

3 Rounds For Time:

350m Row

20 Ring dips

5 Handstand Push-ups (Rx+ for parallette deficit)


2/13/16 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)

20MIN AMRAP:

6 Split jerks

20 Quick feet (10 each foot)

8 Lunge steps front rack

*150 V-up buy-in. Partner A completes the 6 split jerks, then partner B completes the quick feet. Partner A then finishes the lunge steps. Now partner B starts the next round…


2/13/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Cards (No Measure)

Suit and rank determine work.
Spade – Shoot Through

Heart – Plate Press Out

Club – Plate Walking Lunge

Diamond – Plate Twist

Metcon

Metcon (No Measure)

With a partner, 5 stations, 4 minutes each

Kettlebell Swing

Farmer’s Carry

Floor Press

Dumbbell Snatch

Plank


2/12/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

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

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups


2/11/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

Cards (No Measure)

Suit and rank determine work.
Spade – Table to L-Sit

Heart – Plate Walking Lunge

Club – Plate Press Out

Diamond – Plate to OH

Weightlifting

Lunge, Squat Complex 1 (1-1-1)

5x Backward Lunge Left Leg

5x Backward Lunge Right Leg

5x Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Jump over Bar

15 Power snatches 65#/45#
Can sub clean and jerk for snatch.


2/11/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Row/Burpees (3 Rounds for time)

Complete 3 Rounds of the following:

5 Burpees

Row 250m or Run 200m

10 Burpees

Row 500m or Run 400m

15 Burpees

Row 1000m or Run 800m

*Rest 5 minutes between rounds. First round at 45% effort, second round at 65%, final round at 85%.