11/18/16 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.

Skill/Strength

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

WOD

KB Swings/V-ups (Time)

3 Rounds for time of:

25 KB swings, 55#/35#

20 V-ups

*Rx+ 75#/55# and TTB
Masters Rx 45#/25# and abmat sit-ups.

Cool Down

Push-Ups ME x 3 (3 Rounds for reps)

Push-Ups ME x 3

*Rest as needed between sets. If you have a Push-Up PR, use it.


11/18/16 OG

CrossFit Roselle – Open Gym

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

Start at 85% and increase each set if possible.

Box Step Ups (4-4-4-4)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
Each leg. Work up to heavyish weight and start your sets. Increase each set if possible.

Weighted Pull-ups (4-4-4-4-4)


11/17/16 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

Triple 3 (Time)

For time:

Row 3000m

300 Double unders

Run 3 miles

*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.
Masters Rx for 2000m row, 200 DUs, 2 mile run.


11/17/16 Endurance

CrossFit Roselle – Endurance

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

Burpees/Sit-ups/Rows (6 Rounds for time)

6 Rounds, each for time of:

10 Burpees

20 Abmat sit-ups

500m Row

*Rest 3 minutes between rounds. First 2 rounds at 50% effort. Second 2 rounds at 70% effort. Last 2 rounds at 90% effort. Record times for each round.


11/17/16 Masters/Beginners

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

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

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

WOD

Metcon (Time)

5 rounds

5 Deadlifts

7 Burpee jump overs
Deadlifts at 225#/155# or 65% of 1RM.


11/16/16 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

Sleds/Yokes (x3 down and back)

Sled push or Yoke carry

WOD

Deadlift/Pull-up Holds EMOM (Weight)

EMOM 20 minutes:

Even: 20 second deadlift hold

Odd: 20 second ring row hold (body in straight line, rings touching chest)

Rx+ for chin over bar holds. Masters Rx for 15 second holds. Record weight used.

Cool Down

Push-Ups ME x 3 (3 Rounds for reps)

Push-Ups ME x 3

*Rest as needed between sets. If you have a Push-Up PR, use it.


11/16/16 OG

CrossFit Roselle – Open Gym

Snatch (15 minutes to work up to heavy single)

Clean and Jerk (15 minutes to work up to heavy single)

Reverse Hypers (5-5-5-5)


11/15/16 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

Muscle-ups (progressions/practice)

WOD

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Masters Rx 7 pull-ups & 7 push-ups per round, 115#/75#

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#


11/15/16 Masters/Beginners

CrossFit Roselle – Masters

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.
with and unweighted Barbell

Spade = Straight Legged DL

Heart = Bent over Row

Club = Hang Power Clean

Diamond = Push Jerk

Gymnastics

Muscle-ups

Progression

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups


11/14/16 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

Front Squat (3-3-3-3-3)

WOD

Push Presses/Burpee Box Jumps (Time)

21-15-9 Reps for time of:

Push presses, 95#/65#

Burpee box jumps, 24″/20″

*Rx+ 135#/95# & burpee box jump overs, 24″/20″. Masters Rx 75#/55#.

Cool Down

Push-Ups ME x 3 (3 Rounds for reps)

Push-Ups ME x 3

*Rest as needed between sets. If you have a Push-Up PR, use it.