7/31/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Barbell front rack stretch

Barbell WU



7-5-3 reps of:

Clean & jerks, increasing weight

Bar over burpees

Skill/Strength

Clean and Jerk (1 Rep EMOM 12 Minutes)

WOD

1 Mile Run/Grace (Time)

For time:

1 Mile Run

30 Clean & Jerks, 135#/95#


7/31/19 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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-10 Push-ups

-50′ Farmers carry, single arm

-100′ Run


7/30/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Hip circle band warm-up

Rotator cuff warm-up

Shoulder kips

Ring rows



20 Walking lunges

15 Wall balls

10 Pull-ups

5 Burpees

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

WOD

Wall Balls/Pull-ups/Burpees (Time)

3 Rounds for time of:

15 Wall balls, 20#/14#

12 Pull-ups

9 Burpees

*Rx+ for 12’/10′ targets, C2B, and 6″ target burpees.


7/29/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15Min:

Row 300

Sampson stretch

Up dog/down dog/child’s pose

PVC pass throughs



AMRAP remaining time:

20 DUs

7 Toes through rings/TTB

6 Box jumps

5 Roll to stands

4 MC push-ups

WOD

Rows/Bench Presses/Rests (4 Rounds for time)

4 Rounds of:

Row 500m AFAP

ME Bench Press, 135#/85#

Rest 3 minutes between rounds.

*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.


7/29/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 350m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 OH squats

DUs until everyone finishes

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

5 Rounds for time:

-10 Box jumps

-7 Push-presses

-5 Pull-ups


7/27/19 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:

-60 Ball slams

-4 x 100m sprints

-3 Rounds of:

–10 Deadlifts

–20 Dips

-4 x 100m sprints

-60 Side ball slams

*1 Partner working at a time. Choose heavy-ish DL weight and post to notes. Sprints can be together = 2 reps down, 2 reps back.


7/26/19 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.

Skill/Strength

1 : Snatch (1 Rep EMOM 10 Minutes)

WOD

Runs/Hang Power Snatches/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run

5 Hang power snatches, 115#/75#

2 Rope climbs, 18’/15′

*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.


7/25/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Row 5 Minutes

Skill/Strength

Turkish Get Up (Heavy set of 2 in 15 minutes)

One rep each arm.

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″


7/25/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

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 18 Minutes:

-Row 250m

-20 Sit-ups

-15 Air squats

-10 KB swings

-5 Wall walks


7/24/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

Run 400m

30 Walking lunge steps

15 Shoulder kips

15 Wall balls

25′ HS walk/20 sec HS hold

Skill/Strength

Reverse lunge steps (10-10-8-8-6)

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

Shoulder Press (10-8-6-4-2-2-2)

WOD

Flight Simulator (Time)

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

Unbroken Double unders

*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.