5/14/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

15 Shoulder kips

10 PVC pass throughs



EMOM 5 Min:

4 MC Hip stretches

6 Walking lunges

Handstand hold remaining time.

Skill/Strength

Back Squat (2-2-2-2-2)

WOD

Rows/Wall Balls (Time)

45-30-15 Reps for time of:

Row for calories

Wall balls, 20#/14#

*Rx+ for unbroken reps.


5/14/18 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

Weighted Step Ups (5-5-5-5)

Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Kipping knee raises

3 Burpees

10 Air squats


5/12/18 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 (AMRAP – Rounds and Reps)

In 20 Minutes:

150 Sit-up buy in, then AMRAP remaining time:

20 Burpees

20 Pull-ups

20 DB push-presses

20 DB weighted step-ups

*One person working at a time. Use single DB for all movements if possible. Rx+ weighted pull-ups (different weight can be used).


5/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Clean (1 Rep EMOM 20 Minutes)

Start 75# below your 1RM and increase by 5# each minute. If you fail, wait the remainder of the minute and try again. If you fail twice at the same weight, take off 10-20 pounds and finish out at that weight.

WOD

Flight Simulator (Time)

10-20-30-40-50-40-30-20-10 reps for time of:

Unbroken Double unders

*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.


5/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 250m

10 Burpees

200m run

WOD

Rows/Runs/Rests (3 Rounds for time)

3 Rounds, each for time of:

Row 1000m

Run 800m

*Rest 5 minutes between efforts.


5/10/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

Bear crawl around cage

Backwards crab walk around cage

10 Frog Hops

Run 200m

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (Time)

AMRAP 10 Minutes:

10 Quick feet

Max effort hang from bar (hold on as long as possible).

*Each time you drop, do 10 quick feet, and jump back up to bar.


5/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

Goblet squat stretch

OH band stretch

10 KB snatches/arm

10 KB windmills/arm

10 Strict toes to bar

Skill/Strength

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

WOD

EMOM Quick Feet/V-ups (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.


5/9/18 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

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes:

10 Sit-ups/V-ups

6 Burpee box jump overs


5/8/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

10 PVC pass throughs

15 Shoulder kips

10 MC hip stretches

10 OH squats

10 KB windmills

Skill/Strength

Handstand Walk (10 Minute practice)

WOD

Lite Regional WOD 17.1 (AMRAP – Reps)

In 25 Minutes:

Run 1200m, then

12 Rounds of:

– 4 PUSH-UP PRs

– 6 Pull-ups

– 8 Air squats

In remaining time, run as far as possible in 200m laps around building.

*Scaled/Masters do regular push-ups and ring rows. Rx+ do HSPUs.

Regional WOD 17.1 (Time)

For time (25min cap):

Run 1200m, then

12 Rounds of:

– 4 Strict HSPU

– 8 C2B Pull-ups

– 12 Squats

Rx+ wear vest, 20#/14#


5/7/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

10 PVC pass throughs

15 Shoulder kips

10 MC hip stretches

10 KB windmills

10 OH squats



Burgener Warm-up

Skill/Strength

Snatch (1 Rep EMOM 20 minutes)

Start approximately 75# below your 1RM and increase by 5# each minute. If you miss a weight, wait until next minute and attempt again. If you miss twice, reduce the weight by 20# or so and complete the remaining reps at that weight.

WOD

Bar Over Burpees/Rows (AMRAP – Reps)

AMRAP 7 Minutes:

50 Bar over burpees

Calorie row in remaining time.

*Score is total reps completed, including the BOB. Scaled/Masters 30 regular burpees and then calorie row in remaining time. No Rx+, just go all out.