11/20/18 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:

5 Rounds of:

-5 Burpees each

Then,

5 Rounds of:

-10 quick feet each

-10 sec rest (after each round)

Then,

5 Rounds of:

-8-15 TTB/KNR each

Then,

5 Rounds of:

-10-20 DUs each

*One partner at a time, follow the leader style.


11/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

– 10 pull-ups

– 10 push-ups/dips

– 10 hollow rocks

– 10 supermans

– 10 oh squats

Once completed, start warming up on back squats and deadlifts.

WOD

Deadlifts/Rope Climbs/Back Squats/Wall Walks (Time)

4 Rounds for time of:

5 Deadlifts, heavy

5 Rope climbs

5 Back squats, heavy

5 Wall walks

*Post weight used in notes. Racks allowed.


11/8/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

– Roll out

– OH band stretch

– Couch stretch

– Half pigeon

– Reverse bridge

WOD

Rows/Burpees/Planks (3 Rounds for time)

3 Rounds of:

– Row 1000m

– 20 Burpees

– 2 Min plank hold

*Rest 5 minutes between rounds


11/8/18 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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

– 10 Box jumps

– Bar Hang (hang from cage for as long as possible)

– 10 Push-ups


11/7/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 5 Minutes:

– 10 Hang muscle cleans

– 10 Thrusters

– 10 Cal row

Skill/Strength

Clean and Jerk (Heavy double in 10 minutes)

WOD

Annie-Grace (Time)

For time (15min cap):

50-40-30-20-10 reps of:

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#


11/7/18 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

DB Snatch (5-5-5-5)

5 reps each arm.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

– Row 100m

– 20 OH walking lunges (use plate w/ good form, no weight if needed)

– 30 Jump ropes/DUs


11/6/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 5 Minutes:

– 20 Double unders

– 5 Strict toes to bar

– 5 Med ball cleans

Skill/Strength

Box Step Ups (5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps/leg. Increase weight each set if possible.

WOD

Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.


11/5/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

3 Rounds for reps of:

– 1 Minute pull-ups/ring rows

– 1 Minute sit-ups

– 1 Minute burpees

*1 Minute rest between rounds.


11/5/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 5 Minutes:

– 10 SDHPs, 55#/35#

– 3 Burpee pull-ups

– 8 Lunge jumps

– 20 Sec Handstand hold

Skill/Strength

Muscle-ups (Progressions, practice 10 minutes)

Handstand Push-ups (Progressions/practice 10 minutes)

WOD

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Sub 4 pull-ups + 4 dips for the MUs. Scale HSPUs by using up to 2 abmats or a box. Rx is 75#/55#.


11/31/18 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:

40 Floor presses

4 Rope climbs, 18’/15′

20 Bar over burpees

2 Sled pushes

*Rx 135#/85#. Scale up/down as needed. Sub 9 ring rows/rope climb.