9/13/18 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

Skill/Strength

Back Squat (5-5-5-5-5)

Increase weight each set if possible

Muscle-ups (ME x 5 sets)

We will alternate sets of back squats with sets of MUs. Ring MUs are preferred. Sub jumping chest to bar pull-ups if needed.

WOD

Sit-ups/V-Ups/TTB (Time)

For time:

75 Sit-ups

50 V-ups

25 Toes to bar


9/13/18 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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Pull-ups

5 Push-ups

10 Sit-ups

10 Squats


9/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs



Burgener Warm-up



3 Rounds:

5 Squat snatches light weight

5 Burpee pull-ups

*Add weight each set

WOD

Snatches/Double Unders/Sprints (Weight)

EMOM 30 Min:

– Min 1: 1 snatch

– Min 2: 35 double unders

– Min 3: 50m sprint

*Add weight to snatch each round if possible. Post heaviest successful lift.


9/12/18 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 (5-5-5-5)

each arm.

WOD

Metcon (Weight)

EMOM 14 Min:

– Even: 10 DB snatches, 5 each arm

– Odd: Sprint 50m


9/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 Box jumps

10 Thrusters, 45#35#

10 Pull-ups/ring rows

10 KB swings, 55#/35#

10 TTB/TTR

10 Clean & jerks, 95#/65#

WOD

9/11 Tribute WOD (Time)

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30 / 24)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

*If you row at the beginning, you run at the end and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.


9/10/18 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

Skill/Strength

Sleds/Yokes (3x down & back)

Sled push or Yoke carry

WOD

Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)

3 Rounds of the following:

AMRAP 5 Min:

– 10 Quick feet

– 9 Roll to stands

– 8 Burpees

*Rest 3 minutes between rounds. Keep track of reps completed during each round.


9/10/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Reverse tire/sled pull (3x down & back)

WOD

Warm-up (No Measure)

AMRAP 10 Minutes:

7 Burpee box jumps

11 Kipping knee raises


9/8/18 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:

– 8 – 200m sprints

– 60 cal row

– 40 bench presses

– 20 box jumps, high

– 10 rope climbs


9/7/18 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

Hang Power Clean (2-2-2-2-2-2)

WOD

Saved by the Barbell (Mainsite WOD) (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans


9/6/18 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

Skill/Strength

Handstand Walk (Practice)

WOD

Rows/L Pull-ups/Handstand Walks (Time)

3 Rounds for time of:

– Row 500m

– 15 L Pull-ups

– 50′ Handstand walk

*Sub 15 negative L Pull-ups and 7 wall walks/rd if needed.