7/8/16 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 )

Cone to cone, down and back. Goal is to go as heavy as possible without having to stop.

WOD

Metcon (Time)

5 Rounds for time of:

30 Double unders

10 OH squats, 95#/65#

*Rx+ 135#/95#


7/7/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Ball Slam/KB Swing/Plank (No Measure)

3 rounds of 20 seconds work 10 seconds rest:

Ball Slam

KB Swing

Plank

WOD

Plank (Time)

Max Effort Prone Plank on Elbows

2k Row (Time)

Max Effort 2k Row


7/7/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes
While the goal is still overall meters, pace yourself in the beginning to finish strong.


7/6/16 CF

CrossFit Roselle – CrossFit

Warm-up

Shoulder kips/KB swings/Wall balls/Burpees (No Measure)

10 Shoulder kips

10 KB swings

10 Wall balls

10 Burpees

Skill/Strength

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

WOD

Row/Push-ups/Pull-ups/HSPUs (Time)

2 Rounds for time of:

50 Cal row

40 HR push-ups

30 Pull-ups

20 Handstand push-ups


7/5/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

DB Snatch/MCHP/DB Push Press (No Measure)

– DB Snatch

– Mountain climber hip stretch

– DB Push Press

20 seconds on/10 seconds off, 3 times through

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Must be completed in order. No partitioning


7/5/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatch (1RM)

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#


7/4/16 CF

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

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Pair up and share equipment. Complete it solo or with a partner.


7/2/16 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 (No Measure)

Sat Partner WOD

7min/Station:

1. Row 20 Cal

40 Quick feet

60 KB swings

2. Run 200m

2 wall climbs (sub 10 burpees)

3. Sled push for distance

*Only 1 person working at a time.


7/2/16 Masters Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

Bear Crawl (No Measure)

Bear Crawl and variations:

Side Crawl

Gorilla Crawl

Crab Walk

Etc.

Metcon

Metcon (No Measure)

20 Minute Partner AMRAP

8 Burpee onto Plate

8 Plate Overhead Walking Lunge

8 Pull Up
Scaling for Pull Up is Band Pull Up.


7/1/16 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Skill/Strength

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

WOD

Paul C. (Time)

For time (20min cap):

30 Hang squat cleans, 115#/75#

30 Toes to bar

30 Burpees

30 Power cleans, 115#/75#

30 Squat jumps

30 V-ups

300m Run
In honor of Paul C’s 30th Birthday!!! Happy Birthday Paul!