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.


11/14/16 OG

CrossFit Roselle – Open Gym

Reverse lunge steps (4-4-4-4)

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

Bent Over Row (5-5-5-5)

Work up to heavyish set and start your sets. Increase each set if possible.

Shoulder Press (3-3-3-3-3)


11/12/16 Masters/Beginners

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

WOD

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

10 Push presses

10 Reverse lunge steps (bar in front rack)

5 Floor wipers

One partner completes the entire round while the other partner rests. Alternate work/rest each round.


11/12/16 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

Pull-ups/KB Swings/Double unders (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

20 Pull-ups

40 KB swings, 55#/35#

80 Double unders

*Rx+ 10 Muscle ups, 75#/55# KBS, 40 UB DUs each.


11/11/16 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

Weighted Step Ups (5-5-5-5-5 each leg)

Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.
Knee should be above hip crease when foot is on top of box, so adjust height of box accordingly.

WOD

Rows/Sit-ups/Walking Lunges (Time)

For time (25min cap):

2000m Row

200 Abmat sit-ups

200 Walking lunges

*Any order, partition as needed.

Assault Bike/TTB/OH Lunges (Time)

For time (12min cap):

50 Cal Assault Bike

50 Toes to bar

50 OH Walking lunges, 45#/35#

*Complete in order – no partitioning.

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.


11/10/16 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

5k Row (Time)

Max Effort 5k Row


1/10/16 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

Turkish Get Up (2-2-2-2-2 each arm)

Perform both reps with one arm and then switch to other.

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)
Go as heavy as you can for 4 consecutive DB snatches with each arm.


11/10/16 Masters/Beginners

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

Shoulder Warm-up: foam roller, band, ball.

Wrists and ankles.

Hips: Bird-dog, fire hydrant, samson stretch, runner’s stretch

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

Metcon

Warm-up (No Measure)

Bench Press Warm-up: Scap Push up, Band face pull, push up iso-hold

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups