11/28/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Couch Stretch

OH Banded Shoulder Stretch

Half Pigeon

Lying Twister Stretch

WOD

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

Complete the following for time (30min cap):

– row 2000m

– then complete 5 rounds of the following:

— 25 sit-ups

— 10 burpees

– then row another 2000m

*Rx+ 20 TTB/Round


11/28/18 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

Hang Power Clean (5-5-5-5)

Use DBs if needed. Practice movement to prepare for WOD.

WOD

Metcon (Time)

5 Rounds for time of:

-5 Hang power cleans

-7 Burpee box jumps


11/27/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips



AMRAP 5 Minutes:

-OH Squat x 5 reps

-Sots Press x 5 reps

-SDHP x 5 reps

-MC Hip stretch x 6 reps

-Muscle up x 3-5 reps

Skill/Strength

Split Jerk (Heavy single in 20 Minutes)

WOD

Split Jerks/Box Jumps (Time)

5 Rounds for time of:

10 Split jerks, 95#/65#

10 Box jumps, 24″/20″

*Rx+ 135#/95#, 30″/24″


11/26/18 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.).

Metcon (Time)

5 Rounds for time of:

10 Pull-ups

15 Push-ups

20 Sit-ups

25 Air squats

Rest 2 minutes between rounds. 30 Min time cap.


11/26/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips



AMRAP 5 Minutes:

-Single arm KB shoulder press x 5 reps (each arm)

-Med ball clean x/ bounce at bottom x 5 reps

-Strict toes to bar x 5 reps

-Burpee pull-ups x 5 reps

-Handstand hold x 20 sec

Skill/Strength

Front Squat (15 minutes to work up to heavy single)

Close Grip Bench Press (15 Minutes to work up to heavy set of 3)

Hands inside shoulder width

WOD

Row/Burpee Pull-ups 3 (Time)

For time:

– 30 Cal row

– 30 Burpee pull-ups


11/24/18 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

Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
Grab a partner and complete together.


11/23/18 CF

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

WADE (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.


11/21/18 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

Burpees/DB Snatches/DUs EMOM (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders


11/20/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 6 Minutes:

– 5 Box jumps

– 5 Ring dips

– 6 Lunge jumps

– Handstand hold

Skill/Strength

Back Squat (5-5-5-5)

3 warm-ups sets, then start your sets of 5. Increase weight each set if possible.

Shoulder Press (3-3-3-3)

3 warm-up sets, then start your sets of 3. Increase weight each set if possible. No racks, alternate sets with squats.

WOD

Wall Balls/TTB (Time)

30-20-10 reps for time of:

-Wall balls, 20#/14#

-Toes to bar

*Scale weight as needed. Sub kipping knee raises/v-ups.


11/19/18 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 – Reps)

EMOM 20 Minutes:

– 2 Burpees

– 4 Box jumps

– 6 KB swings

*Take a min off here and there if needed, but try to stick to the reps.