12/6/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Sampson stretch

Half pigeon

Up/Down dog

Child’s pose

OH band stretch

Couch stretch

Double unders in remaining time

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.

Skill/Strength

Deadlift (10-8-6-4-2-2-2)

WOD

Devil’s Presses/Burpee Pull-ups/Double Unders (Time)

3 Rounds for time of (15 min cap):

-10 Devil’s presses, 50#/35#

-15 Burpee pull-ups

-75 Double unders


12/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

75 Double unders

10 burpee pull-ups

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes


12/5/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (3 Rounds for reps)

3 Rounds for total reps of:

-1 minute row

-1 minute wall balls

-1 minute burpees

-1 minute box jumps

-1 minute rest


12/4/19 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

WOD

Shoulder Presses/Push Presses/Push Jerks (3 Rounds for weight)

Shoulder press 1-1-1-1-1 reps

Push press 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.


12/4/19 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:

-30 Double unders/50 single unders

-15 Sit-ups

-15 KB swings


12/3/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs



Burgener warm-up



AMRAP 5 minutes:

-3 snatch grip high pulls

-3 muscle snatches

-3 power snatch

-15 sit-ups

Skill/Strength

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/Burpee Box Jump Overs (Time)

For time:

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

Toes to bar

Burpee box jump overs, 24″/20″


12/2/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Back Squat (10-8-6-4-3-3-3)

WOD

Rows/Ball Slams (Time)

For time:

1000m Row

50 Ball slams, 30#/20#

750m Row

40 Ball slams

500m Row

30 Ball slams

250m Row

20 Ball slams


12/2/19 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

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
sub ring rows or jumping pull-ups as needed.


11/30/19 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:

-40 Weighted step-ups, 50#/35# & 24″/20″

-40 V-ups/GHD sit-ups

-30 Box jumps, 30″/24″

-30 Roll to stands/sit-ups

-30 Hand release push-ups

*Rx+ 2 Clean & jerks @ 155#/105# after each movement. Scale weights/heights as needed.


11/29/19 Post-Turkey Day WOD

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

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here