1/24/18 CF

CrossFit Roselle – CrossFit

Warm-up

#1 CFR Warm-up (No Measure)

Roll out 5 min

Row 5 min

Standard warm-up x 1

– 10 pull-ups

– 10 dips

– 10 sit-ups

– 10 supermans

– 10 OH squats

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

CF Open 18.0 (Time)

21-15-9 Reps for time of:

DB snatch, 50#/35#

Burpees

*Burpees must be jump back, jump up for Rx to count. Must do lateral jump over DB as well.


1/24/18 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.).

Skill/Strength

Back Squat (5-5-5-5)

Perform 10 Push-ups after each set

WOD

Metcon (AMRAP – Reps)

EMOM 10 Minutes:

10 Quick feet

6 Burpees


1/23/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

Row 500m

30 Walking lunges

20 Shoulder kips

10 OH squats

10 Shoulder presses

WOD

Metcon (10 Rounds for reps)

EMOM 30 Minutes:

Min 1: 5 HSPUs

Min 2: 15 Air squats

Min 3: 30 Double unders

*Rx+ 10 HSPUs, 16 Pistols, and 40 DUs


1/22/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000m

30 Sec Sampson stretch/side

20 Shoulder kips

10 MC Hip stretches

20 Lunge jumps

10 Toes to bar

10 OH squats

5 Wall walks

Skill/Strength

Reverse lunge steps (Work up to heavy set of 6 in 15 min)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

(AMRAP – Rounds and Reps)

Perform 1 pull-up the first minute.

2 pull-ups the 2nd minute.

3 pull-ups the 3rd minute.

Continue in this manner until you can no longer complete the required work in the allotted time. Rx+ for C2B.
Do 75 burpees if you complete under 10 full rounds. Do 50 burpees if you complete over 10 rounds but less than 15 full rounds.


1/22/18 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

WOD

Metcon (Time)

20-15-10-5 Reps for time of:

Pull-ups

KB Swings

Box jumps


1/20/18 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 Min:

100 Cal Row

100 Sit-ups

50 MC push-ups

100 Burpee box jumps

100 Pull-ups

*Rx+ GHD sit-ups, Dips, and AMRAP MUs in place of pull-ups


1/18/18 CF

CrossFit Roselle – CrossFit

Warm-up

Row & Reverse (No Measure)

2 Rounds of the following:

500m Row

15 Reverse Burpees

Skill/Strength

DB Snatch (Work up to heavy single w/ both arms in 15 minutes)

WOD

DB Snatches/Sit-ups (Time)

5 Rounds for time of:

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

25 Sit-ups

*Rx+ 75#/50# and 15 TTB/rd.


1/18/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Group 1:

Row 3 minutes

Group 2:

AMRAP 3 minutes:

10 Walking lunges

Bear crawl 1 lap around cage

*Both groups complete 1 full round.

WOD

Metcon (Time)

AMRAP 12 minutes:

15 Sit-ups

10 Pull-ups/Rows

5 Deadlifts


1/17/18 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

WOD

Metcon (Weight)

EMOM 30 Minutes:

Min 1: 20 Quick feet (10 each foot)

Min 2: 3 Bench presses

Min 3: 1 Deadlift

*Add bench press and deadlift weight for score. Break it down in notes.


1/17/18 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

Back Squat (5-5-5-5)

Perform 10 V-ups after each set

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps of:

Box jumps

Push-ups