1/16/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

Row 500m

10 Dip shrugs

10 Dip shrug high elbows

10 Muscle snatches

10 Snatch balances

*1st time through w/ PVC, 2nd time through w/ barbell if possible.

WOD

Metcon (Time)

5 Rounds for time of:

40 Double unders

15 Pull-ups

10 Power snatches, 75#/55#

*Rest 3 minutes between each round. Rx+ for UB DUs, C2B PUs, and 115#/75#


1/15/18 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)

7 Rounds of:

10 Quick feet

5 Burpees

10 KB swings

*One group goes while the other rests, then switch. Continue until all rounds completed.


1/13/18 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:

30 Cal Row

30 HSPUs

100 Jumping pull-ups

30 power cleans

30 burpees

*choose weight for PCs, sub 10 rope climbs for jumping pull-ups, sub DB strict presses for HSPUs.


1/12/18 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.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#


1/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 20 minutes:

Row 250m

10 Shoulder kips

10 MC Hip stretches

5 Burpees

10 Toes through rings

10 Thrusters
Slow and steady

WOD

Metcon (AMRAP – Reps)

EMOM 20 Minutes:

Even: 10 Quick feet

Odd: 5-10 Thrusters, 95#/65#

*Pick a number of reps you think you can maintain each round and stick with it. It should be unbroken if at all possible.


1/11/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

5 Burpees

10 Push-ups

10 Ring rows

10 V-ups

10 Supermans

10 Squats

*Complete as a group. Run 2 laps before each movement.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

10 Quick feet

5 Thrusters

5 Burpees

*Rest 1 minute after each round. Go as fast as possible.


1/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 6 (No Measure)

In 10 minutes:

100 Double unders

30 Sec Sampson Stretch each side

30 Sec Hollow Rocks

30 Sec Superman Holds

30 Sec Reverse Bridge Stretch

10 Wall Squats

10 Thrusters

10 Sumo Deadlift High Pulls

10 Pull-ups

Handstand Push-ups in remaining time.

Skill/Strength

Sumo Deadlift High Pull (Practice 10 minutes)

WOD

SDHPs/Box Jumps/Push-Ups (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 Sumo deadlift high pulls, 75#/55#

15 Box jumps, 24″/20″

15 Push-ups

*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.


1/10/18 CFKids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

3 Rounds:

30 seconds run in place

30 seconds burpees

30 seconds run in place

30 seconds sit-ups

WOD

Metcon (No Measure)

5-7 Rounds of:

10 Sumo deadlift high pulls w/ KB

10 Box jumps

10 Push-ups

*One group goes while other rests, then switch. Go as hard as possible and earn your rest.


1/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

Front Squat (3×3)

Go 5-10# heavier than last week if possible.

WOD

Rows/KB Swings/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

15 Cal Row

15 KB Swings, 55#/35#

45 DUs

*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.


1/8/18 CF

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Couch stretch in remaining time

Skill/Strength

Push Press (3-3-3-3-3)

WOD

G.I. Jane (Time)

100 Burpee pull-ups for time.