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


11/21/17 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 last week if possible. Each set is unbroken, and you must complete all 3 sets at the same weight.

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.
Finish 5-10# heavier than last week if possible. Stay at same weight and clean up last week’s ugly reps if needed.

Shoulder Press (3×3)

2.5-5# heaver than last week if possible. Each set is unbroken, and you must complete all 3 sets at same weight. No legs!


11/20/17 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

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

Change the reps to 1 when entering your weight.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Pull-ups

10 Box jumps, 24″/20″

*Rx+ C2B pull-ups, 30″/24″


11/20/17 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

WOD

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

7 Thrusters

8 Kipping knee raises

9 Burpees

10 Quick feet

*One partner gets through a round while partner rests, then switch.


11/18/17 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

Metcon (5 Rounds for reps)

AMRAP 4 Min each station:

Med ball twists

Quick feet

Renegade rows + push-ups

Double unders

Handstand push-ups


11/17/17 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

Metcon (Time)

10 Rounds for time of:

2 Heavy deadlifts

10 Wall balls, 20#/14#

1 Rope climb, 18’/15′

*Rx+ Wall balls to 12’/10′ targets and 2 rope climbs/rd.


11/16/17 CF

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Couch stretch in remaining time

WOD

Assault Bike/DB Snatch/Burpees (5 Rounds for time)

5 Rounds for time of:

15 Cal Assault Bike

12 DB snatches, 50#/35#, alt arms each rep

9 Burpees

*Rest approximately 3 minutes between each round. Record individual round times for score. Rx+ 75#/55#, but only if you can be close to UB on DB snatches. Go all out each round and see where you’re at.


11/16/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Weighted Step-ups (10-10-10-10)

16″ boxes. 5 Reps each leg, holding DBs or KBs. Perform 10 push-ups after each set of 10.

WOD

Metcon (Time)

4 Rounds for time:

10 Pull-ups

20 Box jumps

30 Walking lunges


11/15/17 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 last week if possible.

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.
Warm-up sets included. Finish 5-10# heavier than last week if possible. If last week’s set was ugly, clean it up this week before moving up next week.

Shoulder Press (3×3)

2.5-5# heavier than last week if possible.


11/15/17 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

Push Press (5-5-5-5)

Perform 10 V-ups after each set of 5.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

40 Jump ropes

30 Air squats

20 KB swings