11/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Roll out 5 minutes

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

#3 CFR Warm-Up (No Measure)

Roll out 5 minutes

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#


11/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

– 20 Double unders

Skill/Strength

Box Jumps (15 Minutes to work up to max height.)

Have spotters, stay safe.

WOD

Rows/Sit-ups/Walking Lunges (Time)

For time (25min cap):

2000m Row

200 Abmat sit-ups

200 Walking lunges

*Any order, partition as needed.


11/13/17 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

Deadlift (5-5-5-5)

Do 10 ring rows after each set of 5.

WOD

Metcon (No Measure)

5-7 Rounds of:

10 Quick feet

9 Sumo deadlift high pulls w/KBs

8 Burpees

*Have one group complete a round while another group rests, then switch. Continue in this manner for 5-7 rounds depending upon time/output.


Veteran’s Day WOD

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

Armistice (AMRAP – Rounds and Reps)

11 Min AMRAP:

11- Power Cleans

11- Burpees Over the Bar

19- Deadlifts

18- Pull-Ups

RX-135/95

Scale as needed
About Armistice – Veterans Day WOD

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.


11/10/17 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

Handstand Push-ups (Practice 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

15 Cal row

7 Handstand push-ups

7 Strict Toes-to-bar

*Rx+ Deficit HSPUs – post height to notes.


11/9/17 CF

CrossFit Roselle – CrossFit

Warm-up

Strength Day Warm-Up (No Measure)

Row 500m

10 Shoulder kips

10 Mountain climber hip stretches

10 Shoulder presses

10 Good mornings

10 OH squats

Skill/Strength

Back Squat (3×3)

Perform proper warm-up sets and work up to a heavy set of 3, then perform 3 sets at this weight. This should be heavier than last week’s 3×5.

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Warm-up sets are included. You may have already plateaued on your reverse lunges, and that’s okay. As long as the final set of 6 is challenging, it will continue to benefit your squats.

Shoulder Press (3×3)

Warm-up to a heavy set of three and complete 3 sets at that weight. This should be heavier than last week’s 3×5 weight.


11/9/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Back Squat (5-5-5-5)

Do 10 pull-ups after each set.

WOD

Metcon (Time)

5 Rounds for time of:

10 plate ground to OH

12 OH walking lunges

30 Jump ropes


11/8/17 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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Row 90 seconds

20 Box jumps

15 V-ups

10 Push-ups

5 Second handstand hold


11/8/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 4 (No Measure)

Roll out 5 minutes

1 minute shoulder pass-throughs using PVC/band

30 seconds Sampson stretch each leg

1 minute double unders

1 minute inchworm push-ups

1 minute duck walk

1 minute backwards crab walk

1 minute frog jumps

10 pull-ups

10 dips

10 wall squats

Skill/Strength

DB Snatch (Work up to heavy single in 15 minutes)

WOD

DB Snatches/Burpees (Time)

3 Rounds for time of:

10 DB snatches, alternating arms each rep, 50#/35#

15 Burpees

*Rx+ 75#/50#

Assault Bike 1 Minute (Calories)

Max Effort – calories in 1 minute.


11/7/17 CF

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Couch stretch in remaining time

Skill/Strength

Max Effort Unbroken Wall Balls (AMRAP – Reps)

1 set of max effort unbroken wall balls, 20#/14#
Scale as needed so you can do 20+

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

3 Deadlifts, heavy

5 Barbell roll-outs

30 Double unders

*Post weight used in notes. Should be heavy but something you could do touch-and-go if you wanted. Roll-outs are from the knees.