3/1/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Sampson Stretch 30 seconds/side

10 T-spine openers/side

10 Mountain climber hip stretches

20 Shoulder kips

OH band stretch 30 seconds/arm

OH barbell stretch on roller 1 minute

Couch stretch 1 minute/leg

WOD

Metcon (Time)

3 Rounds for time of:

1000m Row

75 Sit-ups

50 Wall runs


2/28/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Row 250m

5 Dip-Shrugs

5 Dip-Shrug-High Elbows

5 Muscle Snatches

5 OH Squats

WOD

Metcon (Time)

5 Rounds for time of:

20 Quick feet

10 Handstand push-ups

5 Power snatches, 95#/65#

*Rest 3 minutes after each round. Rx+ 135#/95#. Sub DB shoulder presses for HSPUs.


2/27/18 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Skill/Strength

Back Squat (15 Minutes to Heavy Double)

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*


2/26/18 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

Deadlift (5-5-5-5)

Do 10 pull-ups after each set

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

6 Burpees

8 Hanging knee raises/TTB

10 KB swings


2/24/18 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:

10 Quick feet

20 Double unders

5-10 Weighted squat jumps

6-10 Weighted revers lunge steps

*One partner completes one round while other partner rests. Continue alternating until time expires. Use KBs or weighted barbell. Rx 95#/65#


2/23/18 CF OPEN WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Complete on your own:

1 min jumping jacks

15 PVC pass throughs

20 Shoulder kips

30 Sec overhead banded stretch/arm

30 Sec lat stretch/arm

30 Sec pec stretch/arm

20 Mountain climber hip stretches

20 Lunge jumps

10 Air squats w/ bounce at bottom

1 Min double unders

Skill/Strength

Warm-up (No Measure)

4 Toes to bar/kipping knee raises, then using light weight:

10 Hang clean & jerks/presses left arm

10 Hang clean & jerks/presses right arm

Then, do the following at comfortable pace – be sure to time yourself. Use your workout weight as well:

8 TTB/kipping knee raises

5 Hang clean & jerks/presses one arm

5 Hang clean & jerks/presses

Row 14/12 calories

Use the time it took to com[lete the above to determine your goal rounds/reps for 20 minutes. Sign up for a heat time and find a judge. Get ready to go!!!

WOD

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row


2/22/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Cage run 10 minutes (stop and do 3 burpees EMOM)

Row 10 minutes

Foam roll/Lacrosse ball 10 minutes

WOD

Metcon (AMRAP – Reps)

AMRAP 20 Minutes:

Turkish get-ups, alternating arms each rep, 35#/20#

*Goal is slow and steady w/ perfect form.


2/21/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

30 Sec DUs

30 Sec Sampson Stretch each leg

30 Sec DUs

30 Sec Barbell front rack stretch

20 Sec DUs

20 Sec Hang muscle cleans

20 Sec DUs

20 Sec Shoulder presses

10 Sec DUs

10 Front squats

10 Sec DUs

10 Thrusters

*Perform together as group.

Skill/Strength

Hang Clean (Work up to heavy single in 15 minutes.)

WOD

Metcon (Time)

2012 Regional Event 2

For time (17 min cap):

2000m Row

50 Pistols, alternating legs each rep

30 Hang cleans, 225#/135#

*Scale row, sub air squats, scale weight as needed.


2/21/18

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.).

Skill/Strength

Sumo Deadlift High Pull (Technique work using KBs, 10 min)

WOD

Metcon (No Measure)

5-7 rounds of:

10 Quick feet

10 SDHPs using KBs

10 Box jumps

*All reps should be unbroken, so scale reps as needed. One group goes though a round while second group rests, then switch. Make sure each round is all out effort, so rest extra as needed.


2/20/18 CF

CrossFit Roselle – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

In 15 Minutes:

Row 750m

Overhead banded stretch, 1 min each arm

25 Mountain climber push-ups

Hip/T-spine stretch, 30 sec each side

20 Lunge jumps

20 OH squats

1 Min OH barbell stretch on roller

Handstand push-ups in remaining time

Skill/Strength

Muscle-ups (Progression Practice 15 mIn)

Ring:

– Ring row to deep ring dip

– Laying ninja kick up into deep ring dip

– Bent arm MU attempts holding false grip

Bar:

– Assisted jumping MUs

– Banded assisted MUs

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Muscle up ladder

7 Box jumps, 24″/20″

*Perform 1 muscle up the first round, 2 MUs the second round, 3 MUs the third round, etc. Continue adding 1 MU each round until time expires. Sub assisted MUs, MU progressions, or 2 pull-ups for each MU.