5/5/18 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)

AMRAP 20 Minutes:

800m Run

50 Hand release push-ups

50 Pull-ups

50 Wall balls

2 Sled pushes

*Only 1 partner working at a time except for the run (both partners run 800m).


5/4/18 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

Paul Pena (7 Rounds for time)

7 Rounds each for time:

100m Sprint

19 Kettlebell Swings, 2 pood

10 Burpee Box Jumps, 24″

Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here


5/3/18 CF

CrossFit Roselle – CrossFit

WOD

Metcon (Time)

For time:

Row 1000m

75 V-ups

Row 1000m

75 Abmat sit-ups

Row 1000m

75 Twists

Row 1000m


5/3/18 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.).

WOD

Metcon (Weight)

Every Other Minute for 20 Min:

10 Quick feet

10 DB snatches

10 Box jumps


5/2/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Back Squat (5-5-5-5)

Do 10 V-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Pull-ups

10 Walking lunges

5 Push-ups


5/1/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Sampson Stretch 30 sec/side

15 Shoulder kips

10 MC Hip stretches

10 Pull-ups

20 Walking lunges

Skill/Strength

Sleds/Yokes (3 trips down & back)

Sled push or Yoke carry

Sledgehammer Strikes (10 each arm/set x 3 sets)

WOD

Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.


4/30/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Sampson Stretch 30 sec/side

15 Shoulder kips

10 MC Hip stretches

10 Med ball cleans w/ bounce at bottom

10 Wall balls

Skill/Strength

Tire Flips (5-5-5)

Tire Flips (5-5-5)

WOD

Muscle Up Biathlon (Time)

For time (25min cap):

400m Run

13 Muscle ups

400m Run

10 Muscle ups

400m Run

7 Muscle ups

*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle ups.


4/30/18 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

WOD

Metcon (Time)

5-7 Rounds of:

10 KB swings

Sled sprint down & back

10 Burpees AFAP

*One group goes while other group rests, then next group goes, etc. When you start a round, go as fast as you can and earn your rest.


4/28/18 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

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Metcon (Time)

For time 25 min cap:

200 abmat sit-up buy-in, then:

– 80 DB push-presses, 45#/30#

– 8 Sprints

– 80 Med ball cleans, 20#/14#

– 8 Rope climbs

– 80 OH Walking lunges, 45#/35#

– 8 Wall climbs

*One person working at a time. Sub 2x jump to extensions for the wall climbs. Scale weight up/down as needed.


4/27/18 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

Power Clean (15 Minutes to work up to heavy single)

WOD

Power cleans/Double unders (Time)

3 Rounds for time of:

10 Power cleans, 185#/125#

50 Double unders
Today is meant to be heavy. You should not expect to do many touch-and-go reps, if any at all. Scale accordingly and post weight used in notes.