1/15/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

-Row 500m

-10 Dip shrugs w/ snatch grip

-10 Dip shrug high elbows

-10 Muscle snatches

-10 Snatch balances

*PVC for first round, barbell second round.

WOD

DUs/Pull-ups/Power Snatches (Time)

5 Rounds for time of:

40 Double unders

15 Pull-ups

10 Power snatches, 75#/55#

*Rest 3 minutes between each round. Rx+ for UB DUs, C2B PUs, and 115#/75#


1/14/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Hip circle band warm-up



3 Rounds:

-10 Shoulder Kips

-10 Walking lunges

-5 Inch worm push-ups

-5 Pull-ups

-5 OH Squats

Skill/Strength

Back Squat (10-8-6-4-4-4-4)

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″


1/12/19 CF Partner

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.

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-30 Cal Row

-30 Floor presses

-60 Jumping pull-ups

-30 Reverse lunge steps

-30 burpees

*Sub 6 rope climbs for the jumping pull-ups. Choose weight for floor presses/reverse lunge steps and post to comments.


1/11/19 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

Snatch (1 Rep EMOM 10 Min)

WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#


1/10/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 20 minutes:

Row 250m

10 Shoulder kips

10 MC Hip stretches

5 Burpees

10 Toes through rings

10 Thrusters

Slow and steady

WOD

Metcon (AMRAP – Reps)

EMOM 20 Minutes:

Even: 10 Quick feet

Odd: 5-10 Thrusters, 95#/65#

*Pick a number of reps you think you can maintain each round and stick with it. It should be unbroken if at all possible.


1/10/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

5 Burpees

10 Push-ups

10 Ring rows

10 V-ups

10 Supermans

10 Squats

*Complete as a group. Run 2 laps around cage before each movement.

Skill/Strength

Sumo Deadlift High Pull (Practice)

WOD

Metcon (No Measure)

Metcon (No Measure)

5-7 Rounds of:

10 Sumo deadlift high pulls w/ KB

10 Box jumps

10 Push-ups

*One group goes while other rests, then switch. Go as hard as possible and earn your rest.


1/9/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

50 DUs

20 Roll to stands

30 DUs

10 Roll to stands

10 DUs



AMRAP remaining time:

10 Pull-ups

10 Dips

10 OH squats

Skill/Strength

Sumo Deadlift High Pull (Practice 10 Minutes)

WOD

SDHPs/Box Jumps/Push-Ups (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 Sumo deadlift high pulls, 75#/55#

15 Box jumps, 24″/20″

15 Push-ups

*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.


1/9/19 KF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

3 Rounds:

60 seconds row

30 seconds jump rope

30 seconds sit-ups

Skill/Strength

Thruster (Practice )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

10 Quick feet

5 Thrusters

5 Burpees

*Rest 1 minute after each round. Go as fast as possible.


1/8/19 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

WOD

Rows/KB Swings/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

15 Cal Row

15 KB Swings, 55#/35#

45 DUs

*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.


1/7/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 500m

Rotator cuff warm-up

Hip circle band warm-up

20 walking lunges

10 KB goblet squats

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

WOD

G.I. Jane (Time)

100 Burpee pull-ups for time.