12/1/17 CF

CrossFit Roselle – CrossFit

Warm-up

Strength Day Warm-Up (No Measure)

Row 500m

10 Shoulder kips

10 Mountain climber hip stretches

10 Shoulder presses

10 Good mornings

10 OH squats

Skill/Strength

Back Squat (3×3)

5-10# heavier than Monday if possible. All sets unbroken and at same weight. If you fail, reduce weight and finish remaining sets.

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5-10# heavier than Monday if possible. If Monday’s set was ugly, clean it up without increasing weight.

Shoulder Press (3×3)

2.5-5# heavier than Monday if possible. If you fail, reduce weight and finish remaining sets.


11/30/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP Remaining time:

3 Dip shrugs

3 Dip shrug high elbows

3 Muscle cleans

3 Front squats

Skill/Strength

Hang power clean + Power clean (15 Minutes to work up to heavy single)

WOD

Quick Feet/Push-ups/V-ups (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Quick feet (5 each foot)

10 Push-ups

10 V-ups

*Rest 30 seconds after each round. Rx+ Ring dips & TTB.


11/30/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

AMRAP 7 Minutes

5 Burpees

Bear crawl

5 Hanging knee raises

Broad jumps

5 Jump to Extensions

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

12 KB swings

10 Quick feet

8 Thrusters

6 Burpees

*Group 1 completes a round while group 2 rests, then switch.


11/29/17 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

Box Jumps/Pull-ups/KB Swings (Time)

5 Rounds for time of:

5 Box jumps, 24″/20″

10 Pull-ups

15 KB swings, 55#/35#

*Rx+ 30″/24″, C2B pull-ups, and 75#/55#

Skill/Strength

Assault Bike 30 Seconds (Calories)

Max Effort – calories in 30 seconds
2 Attempts to get max calories. Rest as needed between efforts. Score is your best effort of the two. Post 2nd best in notes.


11/29/17 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 10-15 sit-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Box jumps

10 Ring rows


11/28/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

10 PVC pass throughs

AMRAP remaining time:

3 dip shrugs

3 dip shrug high elbows

3 Muscle snatches

3 Snatch balances

Skill/Strength

Hang Power Snatch + Power Snatch (15 Minutes to work up to heavy single)

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.


11/27/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

Back Squat (5-5-5-5)

Complete 15 V-ups or sit-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Push-ups

5 Burpees

5 Air squats

*One partner does 3 rounds while other partner rests, then switch. Continue switching between work and rest.


11/25/17 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

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
We’ll do this one partner style. Details provided at the gym.


11/24/17 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

Kalsu – Scaled (Time)

For time:

100 Thrusters, 95#/65#

*Perform 5 burpees EMOTM.

**Rx+ 135#/95#
Partner up and get through 100 thrusters for time. Both partners do 5 burpees each round, but only one partner doing thrusters at a time.

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here


11/22/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 V-ups

– 5 Supermans

– 5 OH squats

WOD

Burpees/DB Snatches/DUs EMOM (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders