2/16/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Med ball cleans, 20#/14#

10 Strict toes to bar

Gymnastics

Pull-ups (Practice – kipping, butterfly, chest-to-bar)

WOD

Metcon (Time)

21-15-9 Reps of:

Power cleans, 135#/95#

Box jumps, 24#/20#

*Rx+ 185#/125#, 30″/24″


2/15/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Plate Warm-up:

10 straight legged DLs

10 front squats

10 shoulder presses

10 ground to overhead

10 OH lunge steps

10 floor wipers

45#/35#

Weightlifting

Deadlift (2-2-2-2-2-2)

WOD

Metcon (Time)

3 Rounds For Time:

350m Row

20 Ring dips

5 Handstand Push-ups (Rx+ for parallette deficit)


2/13/16 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)

20MIN AMRAP:

6 Split jerks

20 Quick feet (10 each foot)

8 Lunge steps front rack

*150 V-up buy-in. Partner A completes the 6 split jerks, then partner B completes the quick feet. Partner A then finishes the lunge steps. Now partner B starts the next round…


2/13/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Cards (No Measure)

Suit and rank determine work.
Spade – Shoot Through

Heart – Plate Press Out

Club – Plate Walking Lunge

Diamond – Plate Twist

Metcon

Metcon (No Measure)

With a partner, 5 stations, 4 minutes each

Kettlebell Swing

Farmer’s Carry

Floor Press

Dumbbell Snatch

Plank


2/12/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (Hang Snatch + Snatch, 1-1-1-1-1-1-1)

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups


2/11/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

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.
Spade – Table to L-Sit

Heart – Plate Walking Lunge

Club – Plate Press Out

Diamond – Plate to OH

Weightlifting

Lunge, Squat Complex 1 (1-1-1)

5x Backward Lunge Left Leg

5x Backward Lunge Right Leg

5x Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Jump over Bar

15 Power snatches 65#/45#
Can sub clean and jerk for snatch.


2/11/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Row/Burpees (3 Rounds for time)

Complete 3 Rounds of the following:

5 Burpees

Row 250m or Run 200m

10 Burpees

Row 500m or Run 400m

15 Burpees

Row 1000m or Run 800m

*Rest 5 minutes between rounds. First round at 45% effort, second round at 65%, final round at 85%.


2/10/16 CF

CrossFit Roselle – CrossFit

Warm-up

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Gymnastics

Toes-To-Bar (3 x Max Effort)

WOD

Metcon (5 Rounds for reps)

5 Rounds of the following:

In 4 minutes:

– Row 500m

– Complete as many Double Unders as possible in remaining time.

* Rest as needed between rounds. Record row times and DUs completed for each round.


2/9/16 Masters/Beginners

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

Metcon

Metcon (Time)

5 Rounds

3 Deadlift (heavy)

6 Dive Bomber Push Up

9 Plate Twist

12 Jump Lunge
For the deadlift, use your 5 rep max weight.

2k Row (Time)

Max Effort 2k Row


2/9/16 CF

CrossFit Roselle – CrossFit

Warm-up

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Gymnastics

Handstand Push-ups (3 x Max Effort)

Weightlifting

Power Clean (5 Reps EOMOM for 20 minutes)