CrossFit Roselle – CrossFit

Happy Friday!!! Go hard today and have some fun!

Warm-up

Agility Ladder (No Measure)

Gymnastics

Skill Day (Practice makes perfect!)

Rope climbs, pistols, and handstand push-ups

Metcon

Metcon (Time)

WOD: For time (20min cap):

45 Ring rows

40 DB push-presses, 45#/30#

35 V-ups

30 Medicine ball cleans, 20#/14#

25 Pull-ups

20 Burpees

– OR –

Rx+ WOD: For time (20min cap):

5 Rope climbs

40 Handstand push-ups

35 Toes-to-bar

30 Pistols

25 Chest to bar pull-ups

20 Burpees

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (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.

CrossFit Roselle – Masters/Beginners

Warm-up

Agility Ladder (No Measure)

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

Weightlifting

Hang Power Clean (5-3-3-1-1-1)

Metcon

Metcon (AMRAP – Reps)

For Reps:

5 minutes of Rowing for calories

4 minutes of Box Jump

3 minutes of Dumbbell Snatch

2 minutes of Wall Ball

1 minute of Push Ups

CrossFit Roselle – CrossFit

Don’t go too heavy on the WOD today. Better to stay light and fast.

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Weightlifting

Power Clean (Practice, 15 minutes)

Metcon

Metcon (Time)

5 Rounds for time of:

500m Row

10 Power cleans, 135#95#

Rest 2 minutes between rounds

*Rx+ 185#/125#. 25 Minute time cap.

CrossFit Roselle – CrossFit

Shirts and Sweatshirts are in! Be sure to ask a trainer if you pre-ordered.

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, 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

Weightlifting

Push Press (3-3-3-3-3)

Metcon

Metcon (Time)

For time:

100 Double unders

50 Ball slams, 30#/20#

100 Double unders

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Box Jump/SLDL/Squat (No Measure)

3 Rounds 20 sec work/10 sec rest

Box Jump

Straight Legged Deadlift

Air Squat

Weightlifting

Thruster (3 reps EMOTM for 10 minutes)

Add weight each minute if possible.

Metcon

Metcon (Time)

5 Rounds of

5 Deadlift

5 Mtn. Climber Push Up
Deadlifts @ 70% of 1RM

CrossFit Roselle – CrossFit

New Year, New Goals – don’t forget to write your 2016 goals on the whiteboard!

Warm-up

Simon Says… (No Measure)

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatch (Practice, 15 min)

Metcon

Metcon (Time)

5 Rounds for time of:

5 Snatches, 95#/65# (sub 10 KBS, 55#/35#)

10 Mountain climber push-ups

*Rx+ 135#/95#

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Metcon

Metcon (4 Rounds for reps)

WOD: 4 Rounds of:

Row 500m for time

Max reps shoulder press, 95#/65#

Rest as needed between rounds. Go immediately into the shoulder presses after completing the row. The row is an all out effort – do not pace. Scale the weight so that you are able to get at least 10 reps on your first set. If you can easily do 20+ reps, then scale up. Use the same weight for all sets. No racks allowed.

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Agility Ladder (No Measure)

Metcon

Metcon (AMRAP – Reps)

3 Rounds of the following:

1 minute jump rope (singles)

1 minute mountain climbers (no push-up)

1 minute jumping jacks

1 minute burpees

Rest 4 minutes between rounds. Round 1 low, 2 moderate, 3 high intensity. Record reps/round and post.

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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

Back Squat (3RM)

Metcon

Metcon (Time)

EMOTM 5 MInutes:

20 Kettlebell swings, 75#/55#

*Perform 25 burpee penalty for each minute you are unable to complete the full 20 reps. Penalties are done at the end of the 5 minutes.