3/8/16 CF

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Sled Push (x 3 )

WOD

Metcon (Time)

4 Rounds for time of:

Run 400m

8 Muscle-ups


3/8/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Bear Crawl (No Measure)

Bear Crawl and variations:

Side Crawl

Gorilla Crawl

Crab Walk

Etc.

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

Metcon

Metcon (Time)

2 Rounds

21 DB Snatch L Arm

10 V-Up

21 DB Snatch R Arm

10 V-Up


3/7/16 CF

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

WOD

Metcon (5 Rounds for time)

5 Rounds, each for time of:

15 Burpees

15 Thrusters, 95#/65#

*Rest 3 minutes between rounds. Scale weight to something you can do unbroken for first round.


3/5/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Weightlifting

Squat Clean (3-3-3-3)

Metcon

Metcon (No Measure)

15 Minute Partner AMRAP

10 Knees to Chest

40 Jump Rope Single Under

5 Squat Clean


3/5/16 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 (AMRAP – Rounds and Reps)

AMRAP 20MIN:

10 Dips

10 DB snatches

5 Jumps

*Every 4 minutes, stop and do 20 burpees total (only 1 partner working at a time). Alternate partners each movement.


3/4/16 CF

CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

Squat Clean (3-3-3-3-3 warm-up sets for WOD)

WOD

Metcon (AMRAP – Reps)

AMRAP 12 minutes:

25 Toes to bar

50 Double unders

10 Squat cleans, 135#/95#

*Rx+ Open WOD 16.2


3/3/16 CF Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Row/Burpees 2 (10 Rounds for time)

Complete 10 Rounds of the following:

Row 200m

10 Burpees

*Rest 2 minutes between efforts. Start the first round at a very comfortable pace. Your goal is to have negative splits leading up to the final 4 rounds. These last rounds are all out efforts.


3/3/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (No Measure)

10-8-6-4-2

Squat Snatch

Vertical Jump

2k Row (Time)

Max Effort 2k Row


3/2/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Hang Power Snatch/Snatch Balance (No Measure)

Row 500m

10 Hang power snatches

10 Snatch balances

5 Hang power snatches w/ weight

5 Snatch balances w/ weight

Weightlifting

Overhead Squat (3-3-3-3-3)

WOD

Row/Burpee Pull-ups (Time)

For time:

Row 1000m

50 Burpee pull-ups


3/1/16 CF

CrossFit Roselle – CrossFit

Warm-up

Turkish Get-ups/Windmills (No Measure)

2 Rounds of:

10 Turkish get-ups (5 each arm)

10 Windmills (5 each arm)

Gymnastics

Bar Muscle-ups (3 Sets x ME)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7MIN:

10 KB swings, 55#/35#

30 Double unders

*Rx+ 75#/55#