11/1/16 CF
CrossFit Roselle – CrossFit
Warm-up
Row/SDHP/Thrusters/V-ups (No Measure)
2 Rounds of:
Row 300m
10 SDHP
10 Thrusters
10 V-ups
Skill/Strength
Reverse lunge steps (8-8-8-8)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Squat jumps/Pull-ups (Time)
21-15-9 Reps for time of:
Squat jumps, 75#/55#
Pull-ups
*Rx+ 115#/75# and C2B pull-ups.
For the squat jumps, bar is in back rack position. Hold bar down so it does not separate from back during jump. Accelerate up from bottom of squat so feet just leave the ground. Land and go right into next rep.
11/1/16 Masters/Beginners
CrossFit Roselle – Masters
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..
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
Push Jerk
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push Jerk
Jumping Pull Up
10/31/16 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
DB Snatch (5-5-5-5)
Each arm. Complete 5 reps with 1 arm before moving on to next arm. Reset for each rep if needed. Do a few warm-up sets and then start your 5’s.
WOD
Halloween Pumpkin WOD (Time)
31 Pumpkin sit-up throws (against wall)
13 Pumpkin twists (sit-up position)
31 Pumpkin wall balls
13 Pumpkin twists
31 Box jumps holding pumpkin
13 Pumpkin twists
31 Pumpkin wall balls
13 Pumpkin twists
31 Pumpkin sit-up throws
*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.
Bonus
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.
10/31/16 OG
CrossFit Roselle – Open Gym
Squat clean + 3 front squats
Perform 1 squat clean followed by 3 front squats without dropping bar
Deadlift (3-3-3-3-3)
Weighted Pull-ups (3-3-3-3-3)
10/29/16 OG
CrossFit Roselle – Open Gym
AMRAP Snatches (AMRAP – Reps)
AMRAP 5 Minutes:
Snatches, 185#/125#
AMRAP Clean & Jerks (AMRAP – Reps)
AMRAP 5 Minutes:
Clean & Jerks, 225#/155#
10/29/16 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
DLs/PCs/PJs (Time)
For time (20min cap):
40-30-20-10 reps of:
Deadlifts, 225#/155#
Power cleans, 135#/95#
Push jerks, 95#/65#
*Perform 60 Abmat sit-ups or 40 TTB After each round. Only one person working at a time.
10/29/16 Masters/Beginners
CrossFit Roselle – Masters
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
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.
Metcon
Metcon (No Measure)
With a partner complete the following 5 stations, working at each station for 4 minutes:
Plate Pinch Carry
KB Rack Hold
V-Up
DB Snatch
Jumping Jack
10/28/16 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.
Gymnastics
Push-ups (ME)
WOD
5k Run (Time)
Max Effort 5k Run
10/28/16 OG
CrossFit Roselle – Open Gym
Front Rack Lunge (8-8-8-8)
Forward lunge steps. Start heavyish and add weight each set if possible.
Box Step Ups (4-4-4-4-4)
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.
heavier than last time
Bent Over Row (5-5-5-5)
heavier than last time