9/1/16 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

Skill/Strength

Reverse tire/sled pull (x3)

WOD

Row/Burpee Pull-ups (Time)

4 Rounds for time of:

Row 25 calories

12 Burpee pull-ups

*Rx+ Attempt to complete each round in under 2 minutes. Rx+ will also rest 2 minutes between rounds.


8/31/16 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

Skill/Strength

Reverse lunge steps (10-10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5 each leg/set.

WOD

KB swings/Ring push-ups (Time)

10 Rounds for time of:

10 KB swings, 55#/35#

7 Ring push-ups

*Rx+ 75#/55# and Ring dips in place of the Ring push-ups


8/30/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

Double Unders (No Measure)

Practice DU’s for 2 minutes

Crossfit Warmup – 1 round (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

WOD

Metcon (Weight)

EMOTM 10 Minutes

Even – 5 Dumbbell Squat Clean

Odd – 10 Ring Dip
Add weight every minute. Scale Ring Dip to Push Up. Scale Dip/Push Up count if needed to complete in 30 seconds or less.


8/30/16 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

Skill/Strength

Power clean + front squat + push press + thruster (1-1-1-1-1-1-1)

Complete each movement consecutively without setting bar down.

WOD

Wall ball/Med ball twist ladder (AMRAP – Rounds and Reps)

AMRAP 10 min:

1 Wall ball

1 Med ball twist

2 Wall balls

2 Med ball twists

3 Wall balls

3 Med ball twists

…continue in this pattern until time runs out. Rx is 20#/14#. Rx+ is 30#/20# and Toes to bar in place of the med ball twists.


8/29/16 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

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.


8/27/16 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

Box Jumps, DB Snatches, MCPUs, Quick Feet (4 Rounds for reps)

2.5Min AMRAP:

5 Box jumps

10 DB snatches, alternating arms each rep

10 Mtn Climber push-ups (3 steps + 1 push-up = 1 rep)

10 Quick feet (5 reps each foot)

*1 partner working for entire 2.5 minutes while other partner rests. Partner B picks up where A left off. Each partner will complete 4 – 2.5 minute rounds. Rx+ Sub 10 ring dips for MCPUs and 30 DUs for Quick feet. Go at least 30″/24″ and 75#/50#


8/27/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

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 (Time)

With a partner:

400m Run

2 Sled Pushes

2 Farmer’s Carries

40 Medball Twists

20 Medball Volleyball

20 Medball Sit Ups

800m Run

20 Medball Sit Ups

20 Medball Volleyball

40 Medball Twists

2 Farmer’s Carries

2 Sled Pushes

400m Run
Both partners run. All other movements are total for both partners. One partner works, the other rests.


8/26/16 CF

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 1 round (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

Skill/Strength

Squat Clean Thruster (Work up to heavy single in 10 minutes)

WOD

UB Thrusters/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

7 Unbroken thrusters @ 55% of above

10 Pull-ups

*Rx+ 5 UB thrusters at 75% of above, 7 Chest to bar pull-ups


8/25/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Weightlifting

Back Squat (5-5-3-3-3+)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

5 Pull Up

10 Push Up

15 Air Squat

20 Abmat Sit Up

250m Row


8/25/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Burpees/Run/Row (5 Rounds for time)

Complete 5 Rounds, each for time of:

15 Burpees

400m Run

500m Row

*Rest 3 minutes between rounds. Complete 1st round at 50% effort, 2nd round at 70% effort, and rounds 3-5 at 90% effort. Record individual round times and post.