2/9/19 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 (AMRAP – Reps)

AMRAP of:

-4 Min Push-ups

-4 Min Ring rows

-4 Min Burpees

-4 Min Slam ball side throws, 30#/20#

-4 Min Row for calories

*Rx+ Dips and Pull-ups. One partner working at a time. Go in order if possible.


2/8/19 CF

CrossFit Roselle – CrossFit

Wall Balls/KB Swings/Rests (AMRAP – Reps)

4 Rounds for total reps:

1 Min Wall balls, 20#/14#

1 Min Rest

1 Min KB swings, 55#/35#

1 Min Rest

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

Push Press (3-3-3-3-3)

WOD


2/7/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m



2 Rounds of

– 7 Plate ground to OH

– 8 OH Walking lunges

– 5 Burpees

– 8 OH Walking lunges

Skill/Strength

Turkish Get Up (2-2-2-2-2)

WOD

Row/DUs/Sit-ups/Burpees (Time)

For time:

-2000m Row

-150 Double unders

-100 Abmat sit-ups

-50 Burpees


2/7/19 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

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Row 150m

3 Down and back sprints

7 Wall balls

5 Burpees


2/6/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Forearm stretch

Front rack stretch

With barbell:

-10 dip shrugs w/ high elbows

-10 muscle cleans

-10 front squats w/ bounce at bottom

Row 500m

Two rounds of:

-5 power cleans

-5 hang squat cleans

*Light weight first round, add weight for second.

Skill/Strength

Power Clean + Hang Squat Clean (15 Min to work up to heavy single)

Power clean + Hang squat clean complex, 1RM

WOD

Ball Slams, Box Jumps, Power cleans (Time)

5 Rounds for time of:

-15 Ball slams, 30#/20#

-10 Box jumps, 24#/20#

-5 Power cleans, 135#/95#


2/6/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (Time)

3 Rounds for time:

-25 Push-ups

-35 Sit-ups

-45 Double unders (90 single unders)


2/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 Laps around cage

15 Burpees

20 Walking lunges

20 Shoulder kips

15 KB swings

10 Med ball cleans

5 Muscle ups (10 pull-ups + 10 Dips)

Skill/Strength

Reverse lunge steps (10-8-8-6-6-4)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Double unders/Muscle Ups (AMRAP – Rounds and Reps)

15 Minute Ladder:

20 Double unders

5 Burpees

1 Muscle up

20 Double unders

5 Burpees

2 Muscle ups

*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.


2/4/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Skill/Strength

Overhead Squat (5-5-5-5-5)

WOD

Rows/Toes to Bar/Quick Feet (AMRAP – Rounds and Reps)

AMRAP 15 Min:

20/14 Cal Row

15/11 TTB

10 Quick Feet (5 each side)

Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.


2/4/19 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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-5 Pull-ups

-7 Box jumps


2/2/19 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 (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-200 Double Unders

-40 Hang power cleans, 95#/65#

-8 Rope climbs

-30 Bar over burpees

*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-200 Double Unders

-40 Hang power cleans, 95#/65#

-8 Rope climbs

-30 Bar over burpees

*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.