4/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000m



EMOM 6 Minutes:

– 5 KB swings

– 5 KB goblet squats w/ bounce at bottom

– handstand hold in remaining time
,

Skill/Strength

Sleds/Yokes (3 x Down & Back)

Sled push or Yoke carry

WOD

Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

Run 400m

20 Renegade rows (alt arms each rep)

10 Box jumps

*Record rounds completed and post weight used and box height in comments.


4/11/18 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

Box Jumps (10 minute practice – max height)

WOD

Metcon (Time)

4 Rounds for time:

12 Thrusters

74 Jump ropes

*Pick weight you can do first round unbroken.


4/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row



Burgener Warm-up



EMOM 6 Minutes:

20 Double unders

4 squat snatches

*light weight w/ speed.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/OH Squats/Burpees (Time)

21-15-9 Reps for time of:

Toes to bar

OH Squats, 95#/65#

Burpees

*Sub V-ups, scale weight, scale reps as needed.


4/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row



EMOM 6 Minutes:

10 Quick feet

5 Med ball cleans w/ bounce at bottom

5 Ring rows

Skill/Strength

WOD

DB Clean & Jerk – Single Arm (Work up to heavy single in 15 minutes)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
Same weight must be completed with both arms.

Rows/DB C&J/Pull-ups (Time)

3 Rounds for time of:

500m Row

20 DB clean & jerks, alt arms each rep, 45#/30#

15 Pull-ups

*Rx+ 65# & C2B pull-ups


4/9/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Reverse lunge steps (10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 10 V-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

1 Pull-up

1 Push-up

2 Pull-ups

2 Push-ups

3 Pull-ups

3 Push-ups…

*Continue adding 1 rep each round until time expires.


4/7/18 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:

200 Abmat sit-up buy-in, then AMRAP remaining time:

– 5 Deadlifts

– 10 Med ball twists

– 20 Sec Handstand hold

*Partner A does the first movement while B rests, then B does the second movement while A rests, then A does the last movement while B rests. The next round, the positions are switched. Continue this manner until time expires.


4/6/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice – 5 minutes

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

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


4/5/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Row 500m

Sampson stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC hip stretches



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

– Quick feet

Skill/Strength

Power Clean (EMOM 10 Minutes)

WOD

Metcon (Time)

3 Rounds for time of:

500m Row

15 Barbell curls, 65#/45#

15 Dips


4/5/18 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.

WOD

Metcon (Time)

For time:

30 KB swings

30 Walking lunges

30 Push-ups

30 Air squats

30 Jumping pull-ups

30 Box jumps

30 Kipping knee raises

30 Supermans

30 Burpees

30 Double unders


4/4/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up 3 (No Measure)

Row 500m

Sampson Stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC Hip stretches



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

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

Skill/Strength

Handstand Walk

WOD

Push Presses/Double Unders (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

7 Push presses

35 Double unders

*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.