10/10/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Barbell #1 Warm-Up (No Measure)

Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP remaining time:

5 Hang muscle cleans

2 Shoulder presses

2 Front squats

5 Thrusters

20 Double unders

WOD

EMOM 30 PCs/Thrusters/QF (Weight)

EMOM 30 Minutes:

Min 1: 5 Power Cleans

Min 2: 5 Thrusters

Min 3: 10 Quick feet


10/9/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

– 20 Double unders

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 Minutes:

50m Sled push

100m Farmer’s carry

800m Run

*Record weights used in notes.


10/7/17 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 (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

100 Wall ball buy in, then in remaining time:

-2-5 Deadlifts

-5-10 Mountain climber push-ups

-15-20 Sec chin over bar hold

At the end of the 16 minutes, everyone runs 800m.

*Partner A does the deadlifts, partner B then does the mountain climber push-ups, partner A then does the chin over bar hold. Now partner B does the deadlifts, etc. Continue alternating movements until time expires.


10/6/17 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

WOD

Push Jerk (3-3-3-3-3)

DB Bent Over Rows/PCs/PPs/Runs/BJ (AMRAP – Rounds and Reps)

AMRAP 15 MIn:

5 DB bent over rows

5 DB power cleans

5 DB push presses

*Go through above complex with one arm, then the other.

Run 200m

15 Box jumps

*Records rounds and reps completed. Post DB weight used in comments.


10/5/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 12 Minutes:

Row 2 minutes

Burgener Warm-up

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

50 Double unders

Roll out in remaining time.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

“Annie-Belle” (Time)

50-40-30-20-10 rep rounds for time of:

Double unders

Abmat sit-ups

*Perform 6 snatches after each round, 115#/75#. Scaled/Masters 85#/55#. Rx+ 155#/105# snatches and sub 1/2 TTB for sit-ups.


10/5/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

50′ Bear crawl

50′ Backwards crab walk

10 Frog Hops

Run 200m

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (No Measure)

Relay Race Style:

Sled push

Farmer’s carry

Sprint

*Rest as needed between rounds. Shoot for 4-5 rounds.


10/4/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 12 Minutes:

Row 2 minutes

Burgener Warm-up

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

50 Double unders

Roll out in remaining time.

Skill/Strength

Back Squat (10-7-5-3-2-1-1-1)

No additional sets allowed. Plan your sets accordingly.

WOD

Rows/Wall Walks/Rope Climbs (Time)

3 Rounds for time of (20min cap):

500m Row

4 Wall walks

3 Rope climbs

*Scaled/Masters sub 350m row, 5 push-ups/wall walk and 9 ring rows/rope climb. Rx+ sub 5 HSPUs/wall walk and do 5 rope climbs/rd.


10/4/17 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

Deadlift (5-5-5-5)

WOD

Kids Row/BJ/Sit-ups/Wall Balls/Burpees (AMRAP – Reps)

For total reps:

5 min row (calories)

4 min box jumps

3 min sit-ups

2 min wall balls

1 min burpees


10/3/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

Sampson Stretch 30 sec/side

AMRAP remaining time:

– 10 Shoulder kips

– 5 Pull-ups

– 5 Dips

– 6 Mountain climber hip stretches

– 5 OH squats

– 20 Double unders

WOD

Tire Flips/Wall Climbs/Med ball runs (Time)

5 Rounds for time of:

5 Tire flips

2 Wall climbs

400m Run w/ med ball, 20#/14#

Rest 3 minutes between rounds.

*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.


10/2/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 12 Minutes:

Row 2 minutes

Burgener Warm-up

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

50 Double unders

Roll out in remaining time.

Skill/Strength

Reverse lunge steps (10-10-10-10)

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

WOD

Burpee Fun! (AMRAP – Rounds and Reps)

AMRAP 20:

7 Burpee box jumps, 24″/20″

7 Reverse burpees

7 Burpee pull-ups

7 Burpees

Rx+

7 Burpee box jump overs, 24″/20″

7 Reverse burpees into HSPU

7 Burpee bar muscle ups

7 Burpees w/ 6″ target