7/13/18 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.

WOD

Deadlifts/Wall Balls/Rope Climbs (Weight)

EMOM 30 Minutes:

Minute 1: 2 Heavy deadlifts

Minute 2: 10 Wall balls, 20#/14# to 10’/9′

Minute 3: 1 Rope climb, 18’/15′

*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.


7/12/18 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

Push Press (Practice 10 minutes)

Use DBs for today. Single arm.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10 Quick feet

10 DB push presses (5 each arm)

20 Double unders (40 single unders)


7/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Quick feet

5 MC Push-ups

5 Pull-ups

5 Med ball cleans

10 Hollow rocks

Skill/Strength

DB Snatch (2 Reps EMOM 10 Minutes)

1 rep each arm.

WOD

Cored Out (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

500m Row

20 Abmat sit-ups

10 Floor wipers, 95#/65#

20 Med ball twists, 20#/14#

10 TTB


7/11/18 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)

For time:

10-9-8-7-6-5-4-3-2-1 Reps of:

Pull-ups

Box jumps


7/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

30 Walking lunges

20 Shoulder kips

10 MC hip stretches

10 Inch worm push-ups

20 Toes through rings

30 Wall runs



High knees

Butt kicks

Side shuffle

Karaoke

Jog to sprint

WOD

Runs/Rests 2 (Time)

Run 200m, rest 30 sec

Run 400m, rest 60 sec

Run 800m, rest 90 sec

Run 1600m, rest 120 sec

Run 800m, rest 90 sec

Run 400m, rest 60 sec

Run 200m

Bonus

Ring Dips, 3 x ME (3 Rounds for reps)

Ring Dips

3 x ME

*Rest 3 minutes between sets.


7/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m



10 Straight legged deadlifts

10 Hang power cleans

10 Front squats

10 Push presses



Burgener Warm-up



3 Rounds:

5 Snatches

5 Clean & jerks

*Start light, add weight each round

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Box Jumps/Double Unders (Time)

5 Rounds for time:

10 Box jumps

30 Double unders

*Sub 2x singles. Record time to complete and post height of box to notes.


7/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf stretch

KB Goblet squat stretch

MC hip stretch

PVC pass throughs

Shoulder kips



3 Rounds of:

10 Walking lunges

8 KB swings

6 KB goblet squats w/ bounce at bottom

4 Pull-ups

20 sec HS hold

Skill/Strength

Back Squat (3-3-3-3-3)

WOD

Burpees/Bar Muscle ups (Time)

5 Rounds for time:

8 Burpees

5 Bar muscle ups


7/9/18 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

Kettlebell Swing (Practice 10 Minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 KB swings

Sprint down

5 Burpees

Sprint back

*First group goes while second group rests, then switch. Each group starts the round together. Shoot for 5-7 rounds.


7/7/18 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 (Time)

For time (25min cap):

-200m Farmers carry (single arm)

-60 DB hang power snatches

-60 DB OH walking lunges

-200m Farmers carry (single arm)

-50 Wall balls

-50 Pull-ups

-200m Farmers carry (single arm)

-40 Cal row

-40 Burpees

-200m Farmers carry (single arm)

*One person working at a time, except both partners do the FC together, each holding one weight.


7/6/18 CF

CrossFit Roselle – CrossFit

Warm-up

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

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Metcon (Time)

5 Rounds for time of:

7 Clean & jerks, 135#/95#

14 Toes to bar