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

Sleds/Yokes (x3 trips, down and back)

Sled push or Yoke carry

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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

Muscle-ups (Practice/Progressions)

WOD

2016 Master’s Online Qualifier Event 4 (55-59) (Time)

For time (20min cap):

55 Burpees

34 Overhead squats, 75#/55#

21 Ring Dips
Rx+ for 95#/65# OHS and 21 Muscle ups

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

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

Weightlifting

Thruster (3-3-3-3-3+)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Use masters scaling of 95#/55# and 20″

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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

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

WOD

1016 Master’s Online Qualifier Event 1 (Time)

21-15-9 reps for time of:

Row (calories)

Thrusters, 95#/65#

CrossFit Roselle – Masters/Beginners

Warm-up

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

WOD

Metcon (No Measure)

With a partner, oner partner working the other resting.

20 Minute AMRAP

DB Complex ( 4 Snatch, 4 Thruster, 4 Row, 4 Push Up)

15 Bicycle Crunch

200m Run

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 (AMRAP – Reps)

AMRAP 20 Min:

10 Deadlifts

2 Suicide sprints

40 Pull-ups

40 Box/wall/tire jumps

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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 (Time)

5 Rounds of:

20 Double unders

10 Burpees

5 Shoulder to overhead, 155#/105#

*Rest 3 minutes between rounds. Rx+ 185#/125#

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – Masters/Beginners

Warm-up

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing

Do What Dave Says… (No Measure)

See above

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatches, Jumps (Weight)

5 Rounds of:

5 Power snatches

6 Vertical jumps

*Not scored for time. Work perfect form each rep, increase weight as needed. Jump as high as possible each rep.

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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

Pistols (Practice)

WOD

2016 Regional Event 4 (Time)

4 Rounds for time:

28 Pistols, alternating legs each rep

15 Power cleans, 115#/80#