1/4/16

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#


Pacing 4×1 minute

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.


12/29/15

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.


12/28/15

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.


12/23/15

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Metcon

Metcon (Time)

12 Days of Christmas WOD

For time:

1 Wall climb

2 Box jumps

3 DB swings

4 DB clean & jerks (2 each arm)

5 Pull-ups

6 DB snatches (3 each arm)

7 DB front squats

8 OH DB lunges (1 arm, 4 reps each arm)

9 Burpees

10 Toes to bar

11 Roll to stands

12 Mountain climber push-ups

*Perform just like the song. Only 1 DB per person. Post box jump height and DB weight to notes.


OHS/Pull Up

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Overhead Squat (5-3-3-1-1-1)

Metcon

Metcon (Time)

21-15-9

Overhead Squat

Pull Up
Alternate for Pull Up is Jumping Pull Up. Don’t expect to do all the OHSs unbroken.


12/21/15

CrossFit Roselle – CrossFit


Endurance 12/17/15

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (No Measure)

15 Rounds of the following:

5 Rowing strokes at easy pace to build momentum

10 Rowing strokes at 100% effort

Rest 1 minute


12/16/15

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

Gymnastics

Pull-ups (Kipping/Butterfly practice, ME)

Metcon

Deadlifts/Burpees (Time)

5 Rounds for time of:

5 Deadlifts, 275#/185#

10 Burpees


Thrusters

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Clean/Samson/Burpee (No Measure)

3 rounds 20 seconds on/10 seconds off

– Barbell Hang Squat Clean

– Samson Stretch

– Burpee

Weightlifting

Thruster (5-5-3-3-3-3+)

Metcon

Metcon (AMRAP – Reps)

10 Minutes of

Thrusters

EMOM 4 Burpee