10/6/18 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 Minutes:

40 Weighted squats (single DB)

40 DB snatches, alt arms each rep

40 Weighted box step ups (single DB)

40 Ring push-ups (from knees if needed)

40 Toes to bar (sub V-ups)


10/5/18 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.

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 Minutes)

WOD

Push Presses/Double Unders (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

7 Push presses

35 Double unders

*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.


10/4/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

OH band stretch

Couch stretch



5-4-3-2-1 reps of:

Burpees

Pull-ups

OH squats

WOD

Rows/Sit-ups/Burpees (3 Rounds for time)

3 Rounds, each for time of:

1000m row

60 Abmat sit-ups

30 Burpees

*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.


10/4/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Box Jumps (10 minutes for max height)

WOD

Metcon (Time)

5 Rounds for time of:

– 100m Run

– 10 KB Swings


10/3/18 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

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Quick feet

15 Sit-ups

20 Squats

25 Double unders/jump ropes

Rest 30 seconds

*Earn your rest!


10/3/18 CF

CrossFit Roselle – CrossFit

Warm-up

Cindy/Double Unders (No Measure)

Row 500m

KB Goblet Squat

PVC Pass Throughs



Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Skill/Strength

Back Squat (3-3-3-3-3)

WOD

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds


10/2/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Skill/Strength

WOD

Rope Climb (Practice 15 Minutes)

Runs/Rope Climbs 2 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

– Run 200m

– 2 Rope climbs, 18’/15′


10/1/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

WOD

Bench Presses/Deadlifts/Quick Feet (Weight)

EMOM 30 Minutes:

Min 1: 5 Bench Presses

Min 2: 3 Deadlifts

Min 3: 10 Quick Feet

*Pick weight that you can manage for all rounds and stick with it. Add BP & DL weight together for score.


10/1/18 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

Push Press (Practice 10 minutes)

WOD

Metcon (2 Rounds for reps)

2 Rounds for reps of:

– 2 minutes rowing (for cals)

– 2 minutes burpee box jumps

– 2 minutes of 5 push presses/5 pull-ups


9/29/18 CF Team 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

Metcon (AMRAP – Rounds and Reps)

Groups of 3:

For time:

– 50 Muscle ups

– 150 Wall balls

– 300 Double unders

– 400m Sled/yoke/tire push or pull, heavy

– 800m Run (together)

*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).

Metcon (AMRAP – Rounds and Reps)

Groups of 3:

For time:

– 50 Muscle ups

– 150 Wall balls

– 300 Double unders

– 400m Sled/yoke/tire push or pull, heavy

– 800m Run (together)

*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).

Metcon (AMRAP – Rounds and Reps)

Groups of 3:

For time:

– 50 Muscle ups

– 150 Wall balls

– 300 Double unders

– 400m Sled/yoke/tire push or pull, heavy

– 800m Run (together)

*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).

Metcon (AMRAP – Rounds and Reps)

Groups of 3:

For time:

– 50 Muscle ups

– 150 Wall balls

– 300 Double unders

– 400m Sled/yoke/tire push or pull, heavy

– 800m Run (together)

*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).