10/3/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

Sampson Stretch 30 sec/side

AMRAP remaining time:

– 10 Shoulder kips

– 5 Pull-ups

– 5 Dips

– 6 Mountain climber hip stretches

– 5 OH squats

– 20 Double unders

WOD

Tire Flips/Wall Climbs/Med ball runs (Time)

5 Rounds for time of:

5 Tire flips

2 Wall climbs

400m Run w/ med ball, 20#/14#

Rest 3 minutes between rounds.

*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.


10/2/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 12 Minutes:

Row 2 minutes

Burgener Warm-up

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

50 Double unders

Roll out in remaining time.

Skill/Strength

Reverse lunge steps (10-10-10-10)

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

WOD

Burpee Fun! (AMRAP – Rounds and Reps)

AMRAP 20:

7 Burpee box jumps, 24″/20″

7 Reverse burpees

7 Burpee pull-ups

7 Burpees

Rx+

7 Burpee box jump overs, 24″/20″

7 Reverse burpees into HSPU

7 Burpee bar muscle ups

7 Burpees w/ 6″ target


10/2/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Thruster (5-5-5-5)

WOD

Kid’s “Helen” (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

15 KB swings

8 Pull-ups/Ring rows


9/30/17 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:

200m Farmer’s Carry

100 Abmat sit-ups

100 Squat jumps

100 Push-ups

10 Sprints

10 Wall climbs

*Sub GHD sit-ups, pistols, ring push-ups or PUSH-UP PRs as desired. Scale reps as needed. Sub 30 jump to supports for the 10 wall climbs.

Cool Down

Tug o War (No Measure)


9/29/17 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

Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Runs/Power Cleans/Pull-ups (Time)

For Time:

Run 800m

21-15-9 reps of:

– Power cleans

– Pull-ups

Run 800m

*Rx 115#/75#, Rx+ 155#/105# & C2B pull-ups


9/28/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Burgener warm-up

10 Pull-ups

10 Dips

10 OH squats

10 Burpees

20 Double unders

Roll out remaining time.

Skill/Strength

Overhead Squat (3-3-3-3-3)

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


9/28/17 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

WOD

DB Snatch (5-5-5-5)

5 reps/arm each set.

Metcon (No Measure)

5 Rounds of:

10 DB push presses

Sled sprint

10 Jump to extensions

Sled sprint

*Rest between rounds.


9/27/17 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

Back Squat (5-5-5-5)

Do 10 Push-ups after each set of squats

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Run 100m

10 Plate ground to OH

14 OH walking lunges

Rest 30 seconds


9/27/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Burgener Warm-up

Sampson Stretch 30 sec/side

4 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

10 Burpees

50 Double unders

Roll out in remaining time.

Skill/Strength

Sleds/Yokes (3 Trips Down & Back)

Sled push or Yoke carry

WOD

Runs/Ground to OH/OH Walking Lunges (Time)

For Time:

Run 400m

21 Plate ground to OH

42 OH walking lunges

Run 400m

15 Plate ground to OH

30 OH walking lunges

Run 400m

9 Plate ground to OH

18 OH walking lunges

*Rx 45#/35#, Rx+ 65#/45#. Scale run distance or weight/reps as needed.


9/26/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 10 Minutes:

Burgener Warm-up

Sampson Stretch 30 sec/side

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

10 Burpees

50 Double unders

Afterwards, roll out 5 minutes.

Skill/Strength

Push Press (Heavy Single in 12 Minutes)

WOD

Push-Presses/Box Jumps/Burpees (Time)

21-18-15-12-9-6-3 Reps of:

Push-presses, 95#/65#

Box jumps, 24#/20#

Burpees

Rx+ 135#/95# & 30″/24″