5/26/18 Partner CF

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:

60 Med ball sit-ups

60 Medball twists

2 Wall climbs

40 KB swings

40 Single arm OH walking lunges

2 Sled pushes

*One partner at a time. Shoot for 2+ rounds.


5/24/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Half pigeon stretch

Couch stretch

KB Around the worlds (lunge position)

Walking lunges

Front rack stretch

Front squats

Push presses

WOD

Metcon (Time)

5 Rounds for time of:

30 Sit-ups

15-12-9-6-3 Thrusters

300m Row

*Rest 3 minutes between rounds. Thruster weights are 95#/65#, 115#/75#, 125#/85#, 135#/95, 145#/100#. Rx+ 135#/95#, 155#/105#, 175#/115#, 185#/125#, 195#/135#.


5/24/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

DB Snatch (Practice 10 minutes)

WOD

Metcon (Time)

5 Rounds for time of:

14 DB snatches

200m run


5/23/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

OH Band stretch

Chest stretch

Lat stretch

PVC pass throughs

Shoulder kips

Ring rows

Push-ups

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups


5/23/18 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

Thruster (Practice 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

10 minute ladder:

1 Thruster

1 Pull-up/Ring row

2 Thrusters

2 Pull-ups/Ring rows

3, etc….

*Continue adding 1 rep/round until time expires.


5/22/18 CF Open

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

50 Cal row

40 Jumping Jacks

30 Wall runs

20 Quick feet

10 Burpees

WOD

5k Run (Time)

Max Effort 5k Run


5/21/18 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 (Practice 10 minutes)

Practice setting your back. Use KBs if needed. Experieced kids can go heavy if form is good.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Quick feet

5 Light deadlifts

5 Perfect push-ups

*Rest 30 seconds after each. Go as fast as possible on quick feet, and use perfect form on DLs and pushups.


5/21/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Squat stretch

MC Hip Stretches

PVC pass throughs

Shoulder kips

KB snatches

KB windmills



Burgener Warm-up

Snatch (Practice 15 Min)

Snatch (Practice 15 Min)

Skill/Strength

WOD

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#


5/19/18 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:

4 Rope climbs

40 Toes to bar

2 Sled pushes

2 Suicide sprints

4 Wall climbs

40 Weighed walking lunges

*One person working at a time. Go in any order, just finish everything before starting on second round. Sub/scale as needed.


5/18/18 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

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here