1/21/17 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

Wall Balls/Plank Holds/Sit-ups (AMRAP – Rounds and Reps)

AMRAP 20 Min w/ a Partner:

10 Wall balls

30 sec Plank hold

12 Sit-ups

*Partner A performs 10 Wall balls, Partner B then performs the 30 sec plank hold, and then Partner A performs the 12 sit-ups. Partner B now performs the 1 0 Wall balls…continue alternating movements until time is up. Only one partner working at a time. At some point during the WOD, you and your partner must row a combined 50 calories. Rx+ for 15 Wall balls, weighted plank holds, and 10 TTB.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/20/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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.

Skill/Strength

Floor Press (10-8-7-6-5-5-5-5)

EOMOM as a group. Warm-up sets are built in.

WOD

OH Walking Lunges/Box Jumps (Time)

3 Rounds for time:

20 OH walking lunge steps, 45#/35#

10 Box jumps, 24″/20″

*Rx+ 65#/45# & 30″/24″
Scaled 35#/25# and step-ups.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

WOD

Runs/Deadlifts/Dips (Time)

5 Rounds for time of:

Run 400m

1 Deadlift, heavy

10 Dips

1 Deadlift, heavy

*Rest 3 minutes between rounds. Scaled 200m Run, 10 Push-ups. Rx+ 400m Run, 5 MUs. DLs are still completed for everyone.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/18/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up 3 (No Measure)

Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:

Handstand hold (or HSPUs)

Roll to stands (or pistol roll to stands)

Box jumps

Sumo deadlift high pull

Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.

Skill/Strength

Overhead Squat (10-7-5-5-3-3-3-3)

EOMOM as a group. Warm up sets built in.

WOD

KB Swings/Burpees (Time)

For time:

75 KB Swings, 55#/35#

50 Burpees

*Scaled 50 KBS, 45#/25# and 30 Burpees. No Rx+ option – just go AFAP.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/17/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Push Press (10-7-5-5-3-3-3-3)

EOMOM as a group. Warm-up sets are built in.

WOD

5k Row (Time)

Max Effort 5k Row

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/17/17 Masters

CrossFit Roselle – Masters

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

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Medball Clean

7 Push Up


1/16/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Medball Clean (Group practice for 10 minutes.)

Practice

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

7 Pull-ups

7 Med ball cleans, 20#/14#

50 Double unders

*Scaled/Masters 5 PUs or RRs, 5 MBCs, 75 Singles. Rx+ 7 C2B PUs, 7 Hang squat cleans, 95#/65#, 50 DUs

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/14/17 Masters

CrossFit Roselle – Masters

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)

Partner AMRAP 20 Min:

10 DB Snatches (alternating arms each rep)

10 Burpees AFAP

10 Weighted box step-ups (5 each leg)
One partner works, the other rests.


1/14/17 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 20 Min:

60 DB Snatches, alt arms each rep

50 TTB/V-ups/Abmat sit-ups

40 Cal row

30 Burpees

*Go heavy, but light enough that you can string together 10 reps at a time.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Girl Rx for 14# WBs and 55# barbell. Box height is same.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.