9/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 10 minutes

Roll out 5 minutes

WOD

Metcon (Weight)

EMOM 30 Min:

– 3 TnG Power cleans

– 10 Toes-to-bar

– 30 Double unders

*1st minute do the PCs, 2nd minute do the TTB, and 3rd minute do the DUs. Continue alternating movements each minute (10 rounds of each).

Record weights used. Increase weight as needed.


9/18/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Stretch 5 minutes as a group

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 45 Min:

Run 800m

15 Pull-ups

Run 800m

15 Dips


9/15/17 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

2017 BOTR #5 (modified) (Time)

For time:

50 Pull-ups

150 Single unders

50 OH squats, 75#/55#

*Rx+ 50 C2B pull-ups, 150 DUs, and 50 OHS 115#/75#.


9/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Bench Press (5-5-5-5-5)

WOD

2017 BOTR #3 & #4 (modified) (Weight)

20 Minutes:

1 Squat clean EMOM 10 Minutes, then

1 Suicide sprint EMOM 10 Minutes


9/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Sleds/Yokes (150′ x 3 )

Sled push or Yoke carry

WOD

2017 BOTR #2 (AMRAP – Rounds and Reps)

AMRAP 15 Min:

15 KB swings, 55#/35#

10 Box jump-up/step-up and overs, 24″/20″

15 Kipping knee raises

*Rx+ 75#/55#, jump-up and overs, and TTB. Jumping completely over box is acceptable for both Rx and Rx+.


9/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

2017 BOTR #1 (Time)

For time:

10 Clean & jerks, 155#/105#

20 Bar over burpees

30 Cal row


9/11/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m, then:

5 Power cleans

5 Thrusters

5 Push jerks

x 5 sets, increasing weight each time (start w/ empty bar)

*After each set, do 5 box jumps first set, 5 KB swings 2nd set, 5 pull-ups 3rd set, 5 toes to bar 4th set, 5 burpees last set.

WOD

9/11 Tribute WOD (Time)

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30 / 24)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

*If you row at the beginning, you run at the end and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.


9/9/17 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 (No Measure)

5 Station Outdoor WOD:

4 Minutes each station, do as much work as you can:

– Sled pushes

– Toes to bar

– DB push presses (single arm)

– DB walking lunges

– Tire flips

*One partner working at a time. Work as hard as possible for @ 30 seconds, then switch.


9/8/17 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

Power Snatch (15 Minute Practice)

WOD

Power snatches/Burpees (Time)

5 Rounds for time of:

5 Power snatches, 115#/75#

10 Bar over burpees

*Rx+ 155#/105# and bar facing burpees. 12 min cap, so scale accordingly.


9/7/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Shoulder Press (3-3-3-3-3)

WOD

Runs/Mountain Climbers (Time)

For time:

Run 800m

100 Mountain climbers

Run 400m

50 Mountain climbers

Run 200m

25 Mountain climbers

*Each step counts as 1 rep. Foot must be planted in ground for rep to count – no “floating” reps. Knee should be in contact with elbow area as well. Hold yourself to this standard. Cut reps as needed. Rx+ w/ vest, 20#/14#.