11/14/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Calf stretch

– KB goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 6 Minutes:

– 5 KB snatches/arm

– 5 KB windmills/arm

– 10 V-ups

Skill/Strength

DB Snatch (Heavy set of 2 in 15 minutes)

Heavy set includes 1 rep/arm.

WOD

DB Snatches/Double Unders (3 Rounds for reps)

AMRAP 4 Minutes:

12 DB snatches 35#/20#, alt arms each rep

20 Double unders

Rest 4 minutes

AMRAP 4 Minutes:

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

20 Double unders

Rest 4 Minutes

AMRAP 4 Minutes:

4 DB snatches 75#/50#, alt arms each rep

20 Double unders


11/14/18 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

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

– 10 plate ground to OH

– 12 OH walking lunges

– 30 Sec plank hold


11/13/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Calf stretch

– KB goblet squat strech

– PVC pass thoughs

– Shoulder kips

Then:

– Row 500m

– 10 Burpee pull-ups

– 25′ Handsand walk or 30 sec HS hold

– 10 Wall squats

Skill/Strength

Yoke Carry (50′ x 4)

WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats


11/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Calf stretch

– KB goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

– Row 500m

– Front rack stretch

– 10 hang muscle cleans

– 10 pull-ups

– 10 thrusters

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Power Cleans/Burpee Box Jumps (Time)

21-15-9 reps of:

Power cleans, 155#/105

Burpee box jumps, 24″/20″

*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.


11/12/18 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.).

WOD

Metcon (Time)

In 20 minutes:

– 50 pull-ups

– 50 push-ups

– 50 sit-ups

– 50 air squats

*partition as needed. Alternate 10 cal row and 10 burpees in remaining time.


11/20/18 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:

5 Rounds of:

-5 Burpees each

Then,

5 Rounds of:

-10 quick feet each

-10 sec rest (after each round)

Then,

5 Rounds of:

-8-15 TTB/KNR each

Then,

5 Rounds of:

-10-20 DUs each

*One partner at a time, follow the leader style.


11/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

– 10 pull-ups

– 10 push-ups/dips

– 10 hollow rocks

– 10 supermans

– 10 oh squats

Once completed, start warming up on back squats and deadlifts.

WOD

Deadlifts/Rope Climbs/Back Squats/Wall Walks (Time)

4 Rounds for time of:

5 Deadlifts, heavy

5 Rope climbs

5 Back squats, heavy

5 Wall walks

*Post weight used in notes. Racks allowed.


11/8/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

– Roll out

– OH band stretch

– Couch stretch

– Half pigeon

– Reverse bridge

WOD

Rows/Burpees/Planks (3 Rounds for time)

3 Rounds of:

– Row 1000m

– 20 Burpees

– 2 Min plank hold

*Rest 5 minutes between rounds


11/8/18 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)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

– 10 Box jumps

– Bar Hang (hang from cage for as long as possible)

– 10 Push-ups


11/7/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 5 Minutes:

– 10 Hang muscle cleans

– 10 Thrusters

– 10 Cal row

Skill/Strength

Clean and Jerk (Heavy double in 10 minutes)

WOD

Annie-Grace (Time)

For time (15min cap):

50-40-30-20-10 reps of:

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#