3/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch 30 sec/side

10 T-spine openers/side

30 Jumping jacks

20 Shoulder kips

10 Mountain climber hip stretches

WOD

Rows/MCPUs/Roll to Stands (Time)

5 Rounds for time of:

1000m Row

20 Mountain climber push-ups

20 Roll to stands


3/1018 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:

100 Cal row

80 Wall balls

60 Toes to bar

40 Power cleans

*One partner working at a time. Choose PC weight and post to notes.


3/9/18 CF Open WOD 18.3

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

30 Jumping jacks

20 Shoulder kips

10 PVC shoulder pass throughs

10 Mountain climber hip stretches

20 Lunge jumps

30 Jumping jacks

20 PVC around the worlds (10 each direction)

10 Burpees

Skill

Warm-up (No Measure)

10 OH Squats w/ bar or PVC

10 Ring row to deep ring dip to jump/press out

5 OH squats w/ light weight

5 Chest to bar pull-ups

5 Ring dips

5 OH squats w/ heavier weight

5 Muscle ups (mix ring/bar)

30 Double unders or 1 min DU attempts

5 OH squats at workout weight

WOD

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes


3/8/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Group 1:

Row 3 minutes

Group 2:

AMRAP 3 minutes:

10 Walking lunges

Bear crawl 1 lap around cage

*Both groups complete 1 full round.

Skill/Strength

Back Squat (5-5-5-5)

Do 10 Push-ups after each set

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Quick feet

20 Jump ropes/DUs

5 Deadlifts w/ KB

*Rest 30 seconds after each round.


3/8/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 10 Minutes

Roll out 10 minutes

Sampson Stretch 30 seconds/side

10 T-spine openers/side

10 Mountain climber hip stretches

20 Shoulder kips

OH band stretch 30 seconds/arm

OH barbell stretch on roller 1 minute

Couch stretch 1 minute/leg

WOD

Metcon (Time)

2 Rounds for time of:

10 Toes to Bar

20 V-ups

30 Sit-ups

1 Min plank hold

10 Handstand Push-ups

20 Dips

30 Push-ups

1 Min plank hold


3/7/18 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

Box Jumps (Max height under control)

WOD

Metcon (Time)

21-15-9 Reps for time of:

Box jumps

Pull-ups

KB swings


3/7/18 CF

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

10 Straight legged deadlifts

10 Good mornings

Front rack stretch

10 Dip shrugs

10 Dip shrug high elbows

10 Hang muscle cleans

10 Shoulder presses

10 Front squats

10 Dip shrugs

10 Dip shrug high elbows

10 Muscle snatches

10 OH squats

Skill/Strength

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

Push Press (3-3-3-3-3)

Bent Over Row (3-3-3-3-3)


3/6/18 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Snatches/Double Unders (Time)

5 Rounds for time of:

5 Snatches (any style), 115#/75#

40 Double unders

*Rx+ 5 Rounds of 3 Squat snatches @ 165#/110#, 40 UB Double unders


3/5/18 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

Push Press (5-5-5-5)

Do 10 Lunge jumps after each set.

WOD

Metcon (Time)

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

KB Goblet squats

Burpees


3/5/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 Minutes

Group stretch 5 minutes (coach’s choice)

5 Rounds “Cindy”

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Rows/Box Jumps/Muscle Ups (Time)

3 Rounds for time of:

500m Row

30 Box jumps, 24″/20″

10 Muscle ups

*Sub MU progressions as needed (ring row to deep ring dip to press out, or jumping bar MUs)