11/2/18 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

Bear Complex, CFR Style (7-7-7-7-7)

5 Sets of the following:

Without setting down bar, complete 7 rounds of the following:

– Power Clean

– Thruster

– Front Squat

– Push Press

*Rest as needed between sets. Record weight of heaviest successful set.


11/1/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

– Roll out

– OH band stretch

– Couch stretch

– Half pigeon stretch

– Reverse bridge stretch

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here


10/31/18 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,

Row 500m

20 Toes to bar

3 Wall walks

Skill/Strength

Handstand Walk (practice)

WOD

Rows/OH Barbell Holds/Chin Over Bar Holds (AMRAP – Rounds and Reps)

AMRAP 31 Minutes:

31 Cal Row

31 Sec OH Barbell hold, 95#65#

31 Sec Chin over bar hold

*Rx+ 31′ HS Walk in place of OH barbell hold.


10/31/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

3 times through:

– bear crawl down

– backwards crab walk back

– frog hop down

– walking lunges back

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes:

– 31 sit-ups

– 31 box jump up and overs

– 31 sec plank hold


10/30/18 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,

Row 500m

20 KB swings

10 Handstand push-ups

Skill/Strength

DB Snatch (2-2-2-2-2)

1 rep each arm = 2 reps.

WOD

DB Snatches/Box jumps/Double unders (Time)

5 Rounds for time:

10 DB snatches, alt arms each rep, 50#/35#

5 Box jumps, 24″/20″

20 Double unders

*Rx+ 75#/50#, 30″/24″, and 30 UB DUs/round.


10/29/18 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,

Row 500m

20 Thrusters, 45#/35#

10 Pull-ups

Skill/Strength

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

Warm-up sets included.

WOD

Wall Balls/Pull-ups (Time)

For time:

35 Wall balls

30 Pull-ups

35 Wall balls

20 Pull-ups

35 Wall balls

10 Pull-ups

*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.


10/29/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Cage Run

– high knees

– butt kicks

– high knee skip

– side shuffles

– karaoke

– frog hops

– bear crawls

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Ladder:

– 1 pull-up/ring row

– 1 burpee

– 2 pull-ups/ring rows

– 2 burpees

– 3 pull-ups/ring rows

– 3 burpees

*Continue adding one rep each movement until time expires.


10/27/18 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:

200 Abmat sit-ups, then:

10 Rounds of:

– 1 Rope climb/9 Ring rows

– 10 Ring push-ups

– 5 Deadlifts, heavy-ish

Then,

Run 800m together

*One partner working at a time, except the run. Alternate movements – partner a does the rope climb, b does the push-ups, then a does the deadlifts. Now b does the rope climb, etc.


10/26/18 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

Snatch Complex (15 Minutes to heavy single)

– 3 Second snatch DL to knee

– 2 Second pause

– Snatch pull

– Squat snatch

WOD

Power Snatches/OH Squats/Power Cleans/Front Squats (Time)

For time:

– 30 Power snatches

– 30 OH squats

– 30 Power cleans

– 30 Front squats

*Do 10 Bar over burpees after each movement. Rx 95#/65#.


10/25/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

– Roll out

– OH band stretch

– Couch stretch

– Half pigeon stretch

– Reverse bridge stretch

Then,

– 10 Pull-ups

– 10 Dips

– 10 Hollow rocks

– 10 Supermans

– 10 OH squats

WOD

Rows/Wall Runs/Sit-ups (4 Rounds for time)

4 Rounds, each for time of:

– 500m Row

– 40 Wall runs

– 30 Sit-ups

* Rest 4 minutes between rounds. Goal is negative splits – each round gets progressively faster.