9/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

10 Burpees

10 Pull-ups

10 Push-ups

10 Hollow rocks

10 OH squats

Skill/Strength

Shoulder Press (10-8-6-5-5-5-5)

WOD

Rows/Ring Push-ups (Time)

5 Rounds for time of:

350m Row

20 Ring push-ups


9/19/19 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)

WOD

Metcon (Time)

For time:

-Run 400m (2 laps)

-20 Pull-ups/ring rows

-40 Sit-ups

-20 Push-ups

-Run 400m

*Complete AMRAP burpees until last person finishes.


9/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500

20 Burpees

Run 400m

20 Toes to bar

WOD

Metcon (Time)

5 Rounds For time of:

20 Sledgehammer strikes

5 Tire flips

2 Wall climbs

200m Farmer’s Carry, single arm

*Rest 3 minutes between rounds. Note tire weight of sledgehammer, tire flipped, and weight carried in notes. Sub 8 jump to extensions for the Wall climbs


9/17/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson Stretch

OH Banded Shoulder Stretch

Couch Stretch



AMRAP 5 Minutes:

6 Walking lunges

5 Toes to Bar

4 Med ball cleans

3 Burpees

Handstand hold

Skill/Strength

Sleds/Yokes (3 x 150′)

Sled push or Yoke carry

WOD

Sprints/Pull-ups (10 Rounds for reps)

EMOM 20 Minutes:

Even – Sprint 200′

Odd – Perform 7-12 Pull-ups

*Pick a number for pull-ups and try to hit it every round. Rx+ Chest to Bar.


9/16/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Back Squat (3-3-3-3)

WOD

Metcon (Weight)

EMOM 10 Minutes:

-10 Quick Feet

-3 Burpees

-7 KB swings


9/16/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator Cuff WU

Hip Circle Band WU

Burgener WU

Skill/Strength

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#


9/14/19 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 (Time)

For Time (30min cap):

-200 Slam ball twists, 30/20

-400m Run

-200 DUs

-400m Run

-100 Weighted step-ups, 45/25, 24/20

-400m Run

-100 Push presses, 95/65

-400m Run

-50 Burpees

-400m Run

*One partner working at a time, except the run – both partners run together.


9/13/19 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

Pull-ups (Kipping or butterfly Practice. 1 ME set.)

Dips (Ring or bar. Practice kipping. 1 ME set.)

WOD

Deadlifts/Pull-ups/Dips (Time)

10-8-6-4-2 Reps for time of:

Deadlifts, 225#/155#

Pull-ups

Dips

*Rx+ 315#/205# & Muscle ups


9/12/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Bench Press (3-3-3-3-3)

WOD

Ball Slams/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Ball slams, 30#/20#

8 Box jumps, 30″/24″


9/11/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Sampson stretch

PVC passthroughs

OH squats



Start warming up on movements.

WOD

9/11 Tribute WOD (Time)

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30 / 24)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

*If you row at the beginning, you run at the end and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.