2/13/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

30 Sec DUs

30 Sec Sampson Stretch each leg

30 Sec DUs

30 Sec Barbell front rack stretch

20 Sec DUs

20 Sec Hang muscle cleans

20 Sec DUs

20 Sec Shoulder presses

10 Sec DUs

10 Front squats

10 Sec DUs

10 Thrusters

*Perform together as group.

Skill/Strength

Hang Power clean x 2 + Jerk (1-1-1-1-1)

Complete 2 hang power cleans and then 1 jerk without setting down barbell
Work up to medium-heavy weight and start your working sets. Increase weight each set if possible.

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here


2/12/8 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Weighted Step-ups (10-10-10-10)

5 each leg. Do 10 pull-ups after each set.

WOD

Metcon (Time)

5 Rounds for time (8 min cap):

10 Lunge steps

5 Burpees

20 Mountain climbers


2/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

30 Sec Sampson stretch each side

20 Shoulder kips

10 Mountain climber hip stretches

*Perform above together as group, then AMRAP 6 minutes:

10 Lunge steps

9 Roll to stands

8 Squats

7 Pull-ups

6 Mountain climber push-ups

WOD

Row/Burpee Box jumps (3 Rounds for time)

3 Rounds, each for time of:

Row 750m

20 Burpee box jump overs, 24″/20″

Row 750m

*Rest 5 minutes between rounds. Record times of each round.


2/10/18 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 Cal Row

-80 DB Snatches, 50#/35#, alt arms each rep

-30 Muscle ups

*Sub 2x dips for MUs. One partner working at a time.


2/9/18 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

Open Test (AMRAP – Reps)

AMRAP 20 Minutes:

50 Wall balls, 20#/14#

50 Double unders

40 Box jumps, 24″/20″

40 Toes to bar

30 Chest to bar pull-ups

30 Burpees

20 Cleans, 145#/100#

20 Jerks, 145#/100#

10 Snatches, 145#/100#

10 Ring muscle ups

*No Rx+ option, just go as far as possible. Scaled option: 14#/10# WB, 100 single unders, box step-ups, V-ups, pull-ups or ring rows, and 95#/65# for the barbell weight.


2/8/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Group 1:

Row 3 minutes

Group 2:

AMRAP 3 minutes:

10 Walking lunges

Bear crawl 1 lap around cage

*Both groups complete 1 full round.

Skill/Strength

Kettlebell Swing (10-10-10-10)

WOD

Metcon (Time)

For time:

30 overhead walking lunges

30 knees-to-elbows/kipping knee raises

30 sit-ups

15 Burpees

30 sit-ups

30 knees-to-elbows/kipping knee raises

30 overhead walking lunges


2/8/18 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Skill/Strength

Handstand Push-ups (practice)

Deadlift (Warm-up to heavy single)

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups


2/7/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Handstand Holds (Practice for 10 minutes)

WOD

Metcon (No Measure)

EMOM 14 Minutes:

Even: 10 Quick Feet + 10 Push-ups

Odd: 10 Box jumps


2/7/18 CF

CrossFit Roselle – CrossFit

Warm-up

Wall walk warm-up (No Measure)

Row 1000m

30 Sec Sampson stretch/side

20 Shoulder kips

10 MC Hip stretches

20 Lunge jumps

10 Toes to bar

10 OH squats

5 Wall walks

Skill/Strength

Bench Press (5-5-5-5)

WOD

OH Walking Lunges/Knees to Elbows/Sit-ups/Row (Time)

For time:

30 overhead walking lunges, 45#/35#

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges 45#/35#

*Scaled 35#/25#, kipping knees raises. Rx+ 65#/45#, TTB, V-ups (must touch toes).


2/6/18 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/3BurpeesEMOM (No Measure)

Run 10 Minutes. EMOM do 3 Burpees.

Skill/Strength

DB Snatch (Heavy single in 15 minutes)

WOD

DB Snatches/Double Unders (3 Rounds for reps)

AMRAP 4 Minutes:

12 DB snatches 35#/20#, alt arms each rep

20 Double unders

Rest 4 minutes

AMRAP 4 Minutes:

8 DB snatches 50#/35#, alt arms each rep

20 Double unders

Rest 4 Minutes

AMRAP 4 Minutes:

4 DB snatches 75#/50#, alt arms each rep

20 Double unders