9/20/18 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

Burpees/Sit-ups/Rows (6 Rounds for time)

6 Rounds, each for time of:

10 Burpees

20 Abmat sit-ups

500m Row

*Rest 3 minutes between rounds. First 2 rounds at 50% effort. Second 2 rounds at 70% effort. Last 2 rounds at 90% effort. Record times for each round.


9/20/18 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)

EMOM 12 minutes:

10 Quick feet

Kipping knee raises/TTB until :35 mark (rest :25 sec)

*Scale reps as needed


9/19/18 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

Deadlift (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time of:

10 Push-ups

10 Box jumps

5 Burpees


9/19/18 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

Plate G2OH/OH Walking Lunges (Time)

30-20-10 Reps for time of:

Plate Ground to OH, 45#/35#

OH Walking lunges, 45#/35#


9/18/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Skill/Strength

Weighted Pull-ups (5-5-5-5-5)

WOD

Med Ball Twists/Curls/Burpees (Time)

50-35-20 Reps for time of:

Bicep curls, 45#/30# (barbell)

Med ball twists, 20#/14#

Burpees

Bicep curls/V-ups/Burpees (Time)

50-35-20 Reps for time of:

Bicep curls, 45#/30# (barbell)

V-ups

Burpees


9/17/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

WOD

“Adderall” (From CompTrain) (3 Rounds for reps)

“Adderall”

For Total Reps:

0:00 – 10:00 – 1 Mile Run, Max Clean & Jerks (135#/95#)

10:00- 13:00 – Rest

13:00- 20:00 – 800m Run, Max Power Snatch (115#/80#)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (95#/65#)


9/17/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill

Thruster (Practice/set up 10 min)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

10 Thrusters (DB or barbell)

10 Pull-ups

200m run

*1 minute rest after each round.


Weekly Bonuses

CrossFit Roselle – Open Gym

Front Squat (2-2-2-2-2-2)

Split Jerk (1-1-1-1-1-1-1)

Pistols/Handstand Walks (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

20 Pistols, alternating legs each rep

25′ Handstand walk

*Sub 20 air squats and 5 wall walks

GHD Sit-ups (Time)

75 GHD sit-ups for time.


9/15/18 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)

AMRAP 20 Min:

-2 Reverse tire/sled pulls (down & back)

-10 Tire flips

-50 Ring push-ups

-60 DB bent over rows

-400m Run

*One partner working at a time, except the run (together).


9/14/18 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.

Skill/Strength

Sumo Deadlift High Pull (practice)

Push Press (practice)

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women Rx 14# WB and 55# SDHP & PP.