5/30/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Row 500m

Calf stretch

Couch stretch

KB goblet squat stretch

OH band stretch

PVC pass throughs

Shoulder kips



OH Squats w/ light weight

Skill/Strength

Sledgehammer Strikes (10-10-10-10)

10 reps each arm.

WOD

DB Snatches/Box jumps (Time)

AMRAP 7 minutes:

10 DB snatches left arm, 50#/35#

10 DB snatches right arm, 50#/35#

5 Box jumps, 30″/24″


5/29 18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs

Shoulder kips

KB swings



Handstand hold/walk practice

WOD

Metcon (10 Rounds for weight)

EMOM 20 Minutes:

Even: 30 Double unders

Odd: Heavy deadlift

*add weight each rep if possible.


Memorial Day “Murph”

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

ON YOUR OWN & PRIOR TO START TIME!!!

Sampson stretch

Calf stretch

KB goblet squat stretch

MC hip stretch

PVC pass throughs

Shoulder kips



10 pull-ups/ring rows

10 push ups

10 wall squats

10 burpees

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partition as needed. Recommended for just about everyone, but certainly beginners and 1st timers:

20 rounds of: 5 pull-ups, 10 push-ups, 15 air squats.


5/26/18 Partner 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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

60 Med ball sit-ups

60 Medball twists

2 Wall climbs

40 KB swings

40 Single arm OH walking lunges

2 Sled pushes

*One partner at a time. Shoot for 2+ rounds.


5/24/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Half pigeon stretch

Couch stretch

KB Around the worlds (lunge position)

Walking lunges

Front rack stretch

Front squats

Push presses

WOD

Metcon (Time)

5 Rounds for time of:

30 Sit-ups

15-12-9-6-3 Thrusters

300m Row

*Rest 3 minutes between rounds. Thruster weights are 95#/65#, 115#/75#, 125#/85#, 135#/95, 145#/100#. Rx+ 135#/95#, 155#/105#, 175#/115#, 185#/125#, 195#/135#.


5/24/18 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 Snatch (Practice 10 minutes)

WOD

Metcon (Time)

5 Rounds for time of:

14 DB snatches

200m run


5/23/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

OH Band stretch

Chest stretch

Lat stretch

PVC pass throughs

Shoulder kips

Ring rows

Push-ups

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups


5/23/18 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

Thruster (Practice 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

10 minute ladder:

1 Thruster

1 Pull-up/Ring row

2 Thrusters

2 Pull-ups/Ring rows

3, etc….

*Continue adding 1 rep/round until time expires.


5/22/18 CF Open

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

50 Cal row

40 Jumping Jacks

30 Wall runs

20 Quick feet

10 Burpees

WOD

5k Run (Time)

Max Effort 5k Run


5/21/18 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

Skill/Strength

Deadlift (Practice 10 minutes)

Practice setting your back. Use KBs if needed. Experieced kids can go heavy if form is good.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Quick feet

5 Light deadlifts

5 Perfect push-ups

*Rest 30 seconds after each. Go as fast as possible on quick feet, and use perfect form on DLs and pushups.