12/16/17 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 – Reps)

AMRAP 20 Min:

50 Cal row

50 DB snatches

40 Burpee box jump overs

40 Handstand push-ups

*One partner working at a time. Sub 1 wall walk for 4 HSPUs.


12/15/17 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

Squat Clean (Heavy double in 15 minutes)

WOD

TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

25 Toes to bar

50 Double unders

15 Squat cleans, 95#/65#

*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.


12/14/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Push Press (5-5-5-5)

Perform 10 pull-ups or ring rows after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Quick feet

10 Jump to extensions

50 Jump ropes


12/14/17 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, step-ups, and air squats as needed.

Skill/Strength

Bench Press (5-5-5-5)

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here


12/13/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Front Squat (5-5-5-5)

Perform 10 push-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Hanging knee raises

10 OH walking lunges

20 Mountain climbers (no push-up)


12/13/17 CF

CrossFit Roselle – CrossFit

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

Medball Clean (5-5-5-5)

Practice

WOD

Rows/Wall Balls (Time)

45-30-15 Reps for time of:

Row for calories

Wall balls, 20#/14#

*Rx+ for unbroken reps.


12/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFWU (No Measure)

Row 500m

50 Double unders

Standard CF Warm-up x 2

– 10 Pull-ups

– 10 Dips

– 10 Hollow rocks

– 10 Supermans

– 10 OH Squats

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Metcon (Weight)

EMOM 30 Minutes:

Min 1 – 10 Pull-ups

Min 2 – 3 Power snatches

Min 3 – 7 Burpees

*Rx+ C2B pull-ups, tng reps at +135#/95#, and 10 BOBs.


12/11/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Around cage:

2 Rounds of:

Jog 30 seconds

Bear crawl 30 sec

Backwards crab walk 30 sec

Lunge steps 30 sec

Frog hops 30 sec

WOD

Metcon (3 Rounds for reps)

3 Rounds for total reps of:

Box jumps 1 min

Pull-ups/Ring rows 1 min

KB deadlifts 1 min

Burpees 1 min

*1 minute rest after each round.


12/11/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000m

15 Burpees

50 Double unders

WOD

The CrossFit Total (Total Weight)


12/9/17 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)

In 20 Min:

200 Abmat sit-ups

150 Medball twists

100 Supermans

Then AMRAP in remaining time:

– 10 Quick feet

– 10 Box jumps

*1 partner completes a round while other partner holds a side plank.