3/26/19 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Bench Press (4-4-4-4)

WOD

Rows/Burpee Box Jumps/MCPUs (Time)

3 Rounds for time:

30 Cal Row

20 Burpee box jumps, 24″/20″

10 Mountain Climber Push-ups (3 steps + 1 push-up = 1 rep)


3/28/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

5 Burpees

10 Push-ups

10 Ring rows

10 V-ups

10 Supermans

10 Squats

*Complete as a group. Run 2 laps around cage before each movement.

Skill/Strength

Sumo Deadlift High Pull (Practice)

WOD

Metcon (No Measure)

Metcon (No Measure)

5-7 Rounds of:

10 Sumo deadlift high pulls w/ KB

10 Box jumps

10 Push-ups

*One group goes while other rests, then switch. Go as hard as possible and earn your rest.


3/25/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

OH Walking Lunges/Knees to Elbows/Sit-ups/Row (Time)

For time:

30 overhead walking lunges, 45#/35#

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges 45#/35#

*Scaled 35#/25#, kipping knees raises. Rx+ 65#/45#, TTB, V-ups (must touch toes).


3/25/19 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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

Burpee pull-ups


3/23/19 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)

In 20 Min:

Run 800m, then AMRAP in remaining time:

-60 Ball slams, 30#/20#

-50 Box jumps, 24″/20″

-40 Cal row

-30 Dips


19.5 Open WOD

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Warm-up (No Measure)

Spend 10 minutes warming up on thrusters and pull-ups – work up to WOD weight as well as the pull-up standard for your category (chest to bar, chin over bar, jumping, etc.).

WOD

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes


3/21/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Farmer’s Carry (1 lap around cage w/ 2 KBs x 3 sets)

WOD

Metcon (Time)

3 Rounds for time of:

200m Run

20 Wall balls


3/21/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Row 500m

Standard warm-up x 1

Skill/Strength

DB Snatch (Work up to heavy single each arm)

WOD

Row/DUs/DB Snatches (Time)

For time:

Row 2000m

100 Double unders

50 DB snatches, 50#/35#, alternating arms each rep


3/20/19 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

Reverse lunge steps (8-8-8-8)

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

WOD

Metcon (Time)

7 Rounds for time of:

4 MC Push-ups

6 Lunge jumps

8 V-ups


3/18/19 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 (AMRAP – Reps)

AMRAP 12 Minutes:

20 Double unders

5 Pull-ups

5 Burpees