10/18/17 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 (3×5)

5-10# heavier than last week

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.
Includes warm-up sets. Finish 5-10# heavier than last week.

Shoulder Press (3×5)

2.5-5# heavier than last week


10/18/17 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

Skill/Strength

Deadlift (5-5-5-5)

Perform 10 push-ups after each set of 5.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 DB push presses (5 each arm)

50m Sprint

*One person rests while other person completes a round, then switch. Shoot for 5-7 rounds.


10/17/17 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 OH squats

– 20 Double unders

Skill/Strength

Pull-ups (Kipping/Butterfly practice)

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups


10/16/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 10 Minutes, complete as much as possible of:

Row 500m

Sampson Stretch 30 seconds/side

3 Rounds of:

10 Pull-ups

10 Dips

10 Hollow rocks

10 Supermans

10 OH squats

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Rows/Snatches/Double Unders/Rests (Time)

5 Rounds for time of:

500m Row

5 Snatches, 115#/75#

30 Double unders

Rest 3 minutes between rounds. Scaled/Masters 350m row, 75#/55#, 50 single unders. Rx+ 165#/115# & 50 DUs.


10/14/17 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

“Jessica” (Time)

3 Rounds For Time:

10 Pull Ups

13 Burpess

21 Wall Balls 20#/14#

*Cash Out of 91 ABMAT Sit Ups
This workout comes from CrossFit 1013. Complete it by yourself or double up the reps and complete it with a partner.

To read about the background of this workout, go here – http://www.crossfit1013.com/wod/xjbjpml6wglkgg2axrz3ytl4jbedw6


10/13/17 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)

5 Rounds for time of:

12 Box jumps

12 Toes to bar

12 DB snatches, alt arms each rep

200m Run

*Rest 3 minutes between rounds. Record height and weight to comments


10/12/17 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 (3×5)

Work up to 80% or so and complete 3 sets of 5 reps at that 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.
Includes warm-up sets.

Shoulder Press (3×5)

Work up to heavy set of 5 and complete 3 sets at that weight (80% or so).


10/12/17 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

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

2 Burpees

10 Box jumps

2 Burpees

10 OH walking lunges

*One person goes through one round while another rests. Once the first person is finished, he/she rests while the other person completes a round. Continue in this manner until time expires.


10/11/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #2 (No Measure)

In 15 Minutes:

Roll out 5 minutes

500m Row

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Ring rows

– 5 Push ups

– 5 Hollow rocks

– 5 Supermans

– 5 Wall squats

Skill/Strength

Rope Climb (15 Min Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

In 15 minutes:

1500m row, then

AMRAP remaining time:

-25 Double unders

-12 Burpees

-1 Rope climb, 18’/15′


10/11/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

DB Snatch (5-5-5-5)

Each arm, from the hang position.

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.