9/28/18 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.


9/27/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

DB Clean & Jerk – Single Arm (Practice )

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.

WOD

Metcon (Time)

10-8-6-4-2 reps of:

– DB clean & jerk left arm

– Air squats

– DB clean & jerk right arm

– Air squats


9/27/18 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

Row/Run Combo (Time)

Complete the following for time:

Row 1000m

Rest 2 minutes

Row 800m, Run 200m

Rest 2 minutes

Row 600m, Run 400m

Rest 2 minutes

Row 400m, Run 600m

Rest 2 minutes

Row 200m, Run 800m

Rest 2 minutes

Run 1000m


9/26/18 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

Kettlebell Swing (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 KB swings

15 Sit-ups

10 Lunge jumps


9/26/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Run 400m

30 Walking lunge steps

20 Air squats

10 Burpees

Skill/Strength

Back Squat (1RM in 25 minutes)

25 min timer – no exceptions

WOD

Farmer’s Carry/Burpee Box Jumps (Time)

3 Rounds for time of:

200m Farmer’s Carry (single arm), 55#/35#

15 Bupree box jump overs, 24″/20″

*Rx+ 75#/55#


9/25/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

20 Double unders

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

WOD

Rows/Bench Presses/Rests (4 Rounds for time)

4 Rounds of:

Row 500m AFAP

ME Bench Press, 135#/85#

Rest 3 minutes between rounds.

*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.


9/24/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (Time)

3 Rounds for time of:

20 pull-ups/ring rows

Run 200m

20 push-ups

Rest 1 min after each round. *scale reps as needed.


9/24/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

15 Med ball cleans w/ bounce at bottom each rep

15 PVC pass throughs

15 Burpees

15 Ring rows

15 Push presses w/ bar

10 Clean & jerks w/ light weight

10 Pull-ups

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Clean & Jerks/Pull-ups (Time)

3 Rounds for time of:

6 Clean & jerks, 135#/95#

18 Pull-ups

*Rx+ 185#/125# & C2B pull-ups


Weekly Bonuses

CrossFit Roselle – Open Gym

Sleds/Yokes (3 trips down & back)

Sled push or Yoke carry

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

“Isa-Grace” (Time)

“Isa-Grace”

For time:

30 Snatches

30 Clean & Jerks

135#/95#

GHD Sit-ups/Pistols (Time)

40-30-20-10 Reps of:

GHD sit-ups

Pistols (alternating legs each rep)
Sub Abmat sit-ups and squat jumps as needed


9/22/18 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)

In 20 Min:

200 DUs, then AMRAP remaining time:

– 40 HSPUs

– 40 Hurdle jumps

– 2 Sled pushes

– 40 KB swings

– 40 Toes to bar

*sub DB presses, squat jumps, and kipping knee raises as needed.