6/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Double unders 1 minute

Bear crawl 1 minute

Backwards crab walk 1 minute

Duck walk 1 minute

Inchworm push-ups 1 minute

Frog hops 1 minute

Shoulder kips 1 minute

Plank hold for time.

Skill/Strength

Sledgehammer Strikes (10 Each arm x 5 sets)

WOD

Deadlifts/Push-ups/Double unders (Time)

5 Rounds for time of:

5 Deadlifts, 225#/155#

15 Push-ups

25 Double unders

*Scale weight for DLs as needed (most rounds should be UB). Perform elevated push-ups if needed. 50 singles/round for DUs. Rx+ 315# and Ring dips for push-ups.


6/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

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

Warm-up sets of 10-7-5, then start sets of 3. Increase weight each set if possible.

WOD

Wall Balls/Rope Climbs EMOM (12 Rounds for reps)

EMOM 12 Min:

Even: 12 Wall balls, 20#/14# to 12’/10′ targets

Odd: 2 Rope climbs, 18’/15′

*Scaled/Masters adjust weight/height of Wall balls, but maintain 12 reps. Also, scale to 1 rope climb or sub 10-15 ring rows each set.


6/13/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

Row 200m

3 Burpees

4 Sumo deadlift high pulls

5 Box jumps

6 Mtn climber hip stretches

7 Shoulder kips

Skill/Strength

Shoulder Press (5-5-5-5-5)

Warm-up sets of 10-7 then start your sets of 5. Increase weight each set if possible.

WOD

KB Swings/Med Ball Twists/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 KB swings, 45#/25#

20 Med ball twists, 20#/14#

300m Run


6/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 750m

20 Shoulder kips

30 Sec Sampson stretch each leg

10 Mtn Climber hip stretches

1 min Squat stretch

30 Sec Reverse bridge stretch

Then, AMRAP in remaining time:

– 5 Pull-ups

– 5 Wall balls

WOD

KBS/Med Ball Twists/Runs (Time)

5 Rounds for time of:

20 KB swings, 55#/35#

30 Med ball twists, 20#/14#

400m Run

*Rx+

3 Rounds for time of:

20 KB swings, 75#/55#

30 GHD sit-ups

400m Run

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


6/10/17 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

SDHPs/OH Walking Lunges/DB Snatches/Runs (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

30 Sumo deadlift high pulls

40 OH Walking lunges

50 DB snatches

Run 600m

*Only 1 partner working at a time, including the runs. Chose weight for each movement and post to notes along with rounds/reps completed.


6/10/17 M/B Partner

CrossFit Roselle – Masters/Beginners

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

SDHPs/OH Walking Lunges/DB Snatches/Runs (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

30 Sumo deadlift high pulls

40 OH Walking lunges

50 DB snatches

Run 600m

*Only 1 partner working at a time, including the runs. Chose weight for each movement and post to notes along with rounds/reps completed.
Sub goblet squats for the OH walking lunges if needed.


6/9/17 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 Squat Clean + Squat Clean + Jerk (1-1-1-1-1-1-1)

Perform all three movements without setting down bar

WOD

DUs/TTB/PCs/MUs (AMRAP – Reps)

In 15 Minutes:

200 Double unders

50 TTB

200 Double unders

50 Power cleans, 95#/65#

AMRAP Muscle ups in remaining time. If you cannot do muscle ups, sub 2 pull-ups + 2 dips for 1 muscle up.

*Sub 400 Singles and kipping knee raises/scale weight as needed. Rx+ 135#/95#. For scoring purposes, 2 singles = 1 DU.


6/8/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Run 400m

Sampson stretch 30 seconds each leg

10 shoulder pass throughs w/ PVC

20 shoulder kips

10 mountain climber hip stretches

Then, 1, 2, 3, 4, etc. reps of the following in the remaining time:

– mountain climber push-ups

– pull-ups

– OH squats

Skill/Strength

DB Bench Press (5-5-5-5-5)

Bent Over Row (5-5-5-5-5)

WOD

Rows/Runs (Time)

For time:

Row 1000m

Run 800m

Row 500m

Run 400m


6/8/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

Row 4 minutes

Sampson stretch 30 seconds each side

Shoulder kips 30 seconds

Squat stretch 30 seconds

Reverse bridge stretch 30 seconds

Front rack stretch 30 seconds

Hang power cleans 30 seconds

Shoulder presses 30 seconds

Run 4 minutes

Skill/Strength

Power Clean (10 minute practice)

WOD

Metcon (Time)

5 Rounds for time of:

7 Power cleans

7 Burpees

30 Double unders/50 singles

*Rest 2 minutes between rounds.


6/7/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 750m

30 shoulder kips

15 squats w/ plate, bounce at bottom

15 plate ground to overhead

20 OH walking lunges w/ plate

20 plate sit-ups

20 plate twists while standing

Handstand push-ups in remaining time (sub OH presses)

Skill/Strength

Box Jumps (Highest possible)

Safety first. Only go as high as you are comfortable. Do multiple reps at that height if possible. No plate stacking on top of soft boxes, only underneath.

WOD

Deadlifts/Box Jumps (Time)

21-15-9 Reps of:

Deadlifts, 225#/155#

Box jumps, 24″/20″

*Rx+ 315#/205#, 30″/24″
scale weight/height as needed