11/27/19 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


11/26/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU



AMRAP 5 Minutes:

-Front rack barbell stretch

-3 Front squats

-3 Shoulder presses

-3 Ring row to ring dip combos

-3 Roll to stands

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Rows/DB Snatches/HSPUs/Squat Cleans/MUs (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

-50 Cal row

-40 DB snatches, 50#/35#, alt arms each rep

-30 Handstand push-ups

-20 Squat cleans, 135#/95#

-10 Muscle ups

*Sub DB shoulder presses for HSPUs, same weight – 20/arm, sub 15 ring rows + 15 hand release push-ups for the MUs. Scale weight as needed.


11/25/19 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

WOD

Kids Filthy 35 (Time)

For time:

-35 Box jumps

-35 Jumping pull-ups

-35 KB swings

-35 Walking lunges

-35 Kipping knee raises

-35 Push-presses

-35 Supermans

-35 Wall balls

-35 Burpees

-35 DUs or 70 single unders

*Scale reps as needed to finish in 20 minutes


11/25/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs



AMRAP 5 Minutes:

-10 Quick feet

-4 MC push-ups

-4 Toes to bar

-15 Sec HS hold

Skill/Strength

A: Bench Press (5-5-5-5)

B: DB Pullover (5-5-5-5)

Perform immediately after A.

WOD

Annie Likes to Run (Time)

For time:

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

-Double unders

-Sit-ups

*Run 400m after each round.


11/23/19 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:

-20 Cal Row

-80 Double unders

-8 Push jerks, 165#/115#

-4 Rope climbs

*One partner working at a time. Scale DU reps & jerk weight as needed. Sub 8 ring rows/rope climb.


11/22/19 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

Snatch (1 Rep EMOM 10 Minutes)

WOD

Wall Balls/TTB/DLs/Ring Dips/Snatches (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

-50 Wall balls, 20#/14#

-40 Toes to bar

-30 Deadlifts, 225#/155#

-20 Ring dips

-10 Squat snatches, 135#/95#


11/21/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

100 Double unders

10 Burpee pull-ups

WOD

Rows/Burpees/Planks (3 Rounds for time)

3 Rounds of:

– Row 1000m

– 20 Burpees

– 2 Min plank hold

*Rest 5 minutes between rounds


11/21/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

-Row 15 cal

-15 Wall balls

-15 Pull-ups/Ring rows

-15 Deadlifts

-15 Push ups


11/20/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Samson stretch

Hip circle band WU

Reverse bridge

Shoulder kips



AMRAP 5 Minutes:

-3 Ring rows

-3 Med ball cleans

-4 Push-presses

-4 Walking lunges

-10 Sec HS hold

WOD

Rows/Weighted Step-ups/V-ups/DB Snatches/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

-Row 40 Cal

-40 Weighted step-ups, 50#/35# & 24″/20″

-40 V-ups

-40 DB snatches, 50#/35#

-20 Pull-ups


11/20/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

2 Rounds:

Row, 1 min

Walking lunges, 30 sec

Backwards crab walk, 30 sec

Bear crawl, 30 sec

Frog hops, 30 sec

Skill/Strength

Hang Power Clean (5-5-5-5)

Use DBs as needed.

WOD

Metcon (Time)

21-15-9 Reps of:

-Hang power cleans

-Burpee box jumps