7/26/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 Minutes

Calf roll out 30 sec/side

20 Mountain climber hip stretches

Chest stretch 30 sec/side

20 Shoulder kips

Row 2 Minutes

Back roll out 1 minute

Lat stretch 30 sec/side

15 Pull-ups

15 Dips

15 OH squats

WOD

“Annie Has A Kettlebell” (Time)

50-40-30-20-10 Reps of:

Kettlebell swings, 55#/35#

Double unders

Sit-ups

*Rx+ for half reps, 75#/55#, Triple unders, TTB


7/25/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 minutes

Glute/hamstring roll out 30 sec/side

25 Straight legged deadlifts

Banded shoulder stretch 30 sec/side

20 Hang muscle cleans

15 Shoulder presses

Couch stretch 30 sec/side

10 Front squats w/ bounce at bottom

5 Burpees

WOD

Quick Feet/Burpees/Thrusters (Time)

5 Rounds for time of:

10 Quick Feet, 5 each foot

15 Burpees

20 Thrusters, 45#/35#

*Rest 3 minutes between each round.


7/25/17 M/B

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Thruster (10 Min Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Quick feet, 5 each side

3 Burpees

7 Thrusters, 35#/25#

Rest 1 minute between rounds.


7/24/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 minutes

Lat roll out 30 sec/side

20 shoulder kips

Calf stretch 30 sec/side

1 minute double unders

Quad roll out 30 sec/side

10 Wall squats

10 PVC shoulder pass throughs

Banded shoulder stretch 30 sec/side

1 minute burpees

WOD

Runs/Chin Over Bar Holds/Plank Holds (Time)

AMRAP 40 Minutes:

800m Run

Max Chin Over Bar Hold

Max Plank Hold

*Sub Ring Row Holds if needed. Rx+ for planks done on PUSH-UP PR. Add hold times together for score. Note rounds completed in notes.


7/22/17 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.

Metcon (AMRAP – Reps)

4 Minutes Each Station, AMRAP:

– Row (calories)

– HSPUs (sub DB Presses)

– Box jumps, 30″/24″

– Double unders

– DB Snatches, 75#/50#

*Scale down as needed. Only one partner working at a time.


7/22/17 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

Metcon (AMRAP – Reps)

4 Minutes Each Station, AMRAP:

– Row (calories)

– DB Presses

– Box jumps

– Double/Single unders

– DB Snatches

*Pick weight/height that you could do 10 consecutive reps. Only one partner working at a time.


7/21/17 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.

WOD

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#


7/20/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

40 Double unders

30 Sec banded shoulder stretch each arm

20 Hollow rocks

10 Med ball cleans w/ bounce at bottom

5 Wall squats

1 Wall walk

Skill/Strength

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

WOD

KB swings/Burpees (Time)

21-15-9 Reps for time of:

KB Swings, 55#/35#

Burpees

*Rx+ 75#/55#. Goal is to be fast and unbroken. All out effort.


7/20/17 M/B

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

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

WOD

Metcon (Time)

5 Rounds for time of:

10 KB swings

5 Burpees

*Rest 2 minutes between rounds. All out efforts. Pick weight that’s challenging but that you can do for 10 unbroken reps.


7/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m, then 2 rounds of:

Sampson stretch 30 seconds each side

20 Shoulder kips

10 Mountain climber hip stretches

20 Sec superman hold

10 Toes through rings

20 Sec Plank hold

Couch stretch 30 seconds each side

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups