8/16/19 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

Snatch (1 Rep EMOM 10 Min)

WOD

Snatches/C2B Pull-ups (Time)

21-15- 9 Reps for time of:

– Snatches, 85#/55#

– Chest to bar pull-ups

*Any style snatch allowed, must touch ground each rep.


8/15/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 2 minutes

Burpees 1 minute

Handstand hold 30 seconds

Chin over bar hold 30 seconds

Burpees 1 minute

Row 2 minutes

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

40 Double/single unders

30 Air squats

15 Ring rows

10 Push presses


8/15/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

OH band stretch

Plate hamstring into squat stretch



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

-Plate ground to OH

-OH walking lunges

Skill/Strength

Turkish Get Up (Heavy double in 15 minutes)

1 rep/arm.

WOD

Row/Turkish Get ups/Sit-ups (Time)

For time:

Row 1000m

30 Turkish get-ups, alt arms each rep

100 Abmat sit-ups

*Post weight used to comments


8/14/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Follow the leader style (in grass) – 2 Rounds:

-Run around climbing wall & back

-Walking lunges 30 steps

-Bear crawl 30 steps (each hand move is a step)

-Wall climb

Skill/Strength

Tire Flips (Practice 10 Min)

Partner up and flip heavyish tires together

WOD

Metcon (AMRAP – Reps)

2 Rounds for reps of:

-2 minutes tire flips

-2 minutes sprints

-2 minutes wall climbs


8/14/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

40 Double unders

30 Walking lunges

20 Shoulder kips

10 Burpees

WOD

Runs/Bench Presses/Deadlifts (AMRAP – Reps)

AMRAP 30 Minutes:

Run 800m

Max Bench presses, 135#/95#

Max Deadlifts, 225#/155#

*Scale weight up/down as needed. Goal is to get 10+ reps each set if possible. Score is total reps completed of BPs & DLs.


8/13/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Sampson Stretch

Shoulder kips

KB Goblet stretch



EMOM 5 Minutes:

10 Quick feet

4 Ring rows

5 Wall balls

Handstand hold/OH barbell hold remaining time

Skill/Strength

Rope Climb (Practice)

Squat Clean (Heavy single 15 min)

WOD

Rope Climbs/Front Squats/DUs (Time)

5 rounds for time of:

2 rope climbs/16 ring rows

15 front squats, 95#/65#

60 double-unders

*Rx+ 3 Rope climbs, 115#/75#.


8/12/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

PVC pass throughs

KB Goblet squat stretch

Shoulder kips



EMOM 5 Minutes:

4 Lunge jumps

4 KB swings

4 TTB

Handstand hold/OH barbell hold remaining time

Skill/Strength

Split Jerk (10-8-6-4-2-1-1-1)

20min to complete

WOD

Rows/Split Jerks/Push-ups (Time)

For time:

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

20 Mtn climber push-ups

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.


8/10/19 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 (25 min cap):

-50 Over partner burpees

-800m Medball run

——————-

-10 Rounds of:

–5 Deadlifts

–10 Pull-ups/jumping pull-ups

——————-

-800m Medball run

-50 Over partner burpees

*Partner holds plank while other partner does over burpees. One medball/team. Post weight used to notes.


8/9/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

PVC Pass throughs

Shoulder kips

30 Walking lunges

20 KB swings

10 HSPUs/Shoulder Presses

Skill/Strength

Push Press (10-8-6-4-2-2-2)

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar


8/8/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

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.

Skill/Strength

Wall Ball (Practice 10 Minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

100′ Farmers’ Carry

10 Wall balls

2 Wall walks