12/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Run in place

1 Min Double unders

1 Min Walking lunges

1 Min Inch worm push-ups

1 Min Side plank holds (30 sec/side)

1 Min Hang from bar

30 Sec Hang muscle cleans

30 Sec Front squats

30 Sec OH barbell hold

30 Sec Power cleans

30 Sec Thrusters

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

Front Squat (15 Minutes to establish 1RM for the day)

WOD

Pull-ups/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Pull-up

1 Burpee

2 Pull-ups

2 Burpees

*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.


12/18/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Run in place

1 Min Double unders

1 Min Shoulder kips

1 Min Walking lunges

1 Min Inch worms

1 Min Pull-ups

1 Min Push-ups/dips

1 Min Hollow rocks

1 Min Supermans

1 Min Wall squats

Skill/Strength

Split Jerk (15 Minutes to work up to heavy single)

WOD

Rows/Split Jerks/Push-ups (Time)

For time:

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

20 Mtn climber push-ups

Row 250m

10 Split jerks, alt. legs each rep

Row 250m

*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.


12/18/17 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

Deadlift (5-5-5-5)

Perform 10 pull-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

20 jump ropes

15 sit-ups

10 lunge jumps


12/16/17 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

Metcon (AMRAP – Reps)

AMRAP 20 Min:

50 Cal row

50 DB snatches

40 Burpee box jump overs

40 Handstand push-ups

*One partner working at a time. Sub 1 wall walk for 4 HSPUs.


12/15/17 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

Squat Clean (Heavy double in 15 minutes)

WOD

TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

25 Toes to bar

50 Double unders

15 Squat cleans, 95#/65#

*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.


12/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up 3 (No Measure)

Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:

Handstand hold (or HSPUs)

Roll to stands (or pistol roll to stands)

Box jumps

Sumo deadlift high pull

Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, step-ups, and air squats as needed.

Skill/Strength

Bench Press (5-5-5-5)

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


12/14/17 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)

Perform 10 pull-ups or ring rows after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Quick feet

10 Jump to extensions

50 Jump ropes


12/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Medball Clean (5-5-5-5)

Practice

WOD

Rows/Wall Balls (Time)

45-30-15 Reps for time of:

Row for calories

Wall balls, 20#/14#

*Rx+ for unbroken reps.


12/13/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Front Squat (5-5-5-5)

Perform 10 push-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Hanging knee raises

10 OH walking lunges

20 Mountain climbers (no push-up)


12/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFWU (No Measure)

Row 500m

50 Double unders

Standard CF Warm-up x 2

– 10 Pull-ups

– 10 Dips

– 10 Hollow rocks

– 10 Supermans

– 10 OH Squats

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Metcon (Weight)

EMOM 30 Minutes:

Min 1 – 10 Pull-ups

Min 2 – 3 Power snatches

Min 3 – 7 Burpees

*Rx+ C2B pull-ups, tng reps at +135#/95#, and 10 BOBs.