12/8/17 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.

WOD

DB Snatches/Pistols/TTB/Ring dips/Burpees (Time)

2 Rounds for time (20min cap):

20 DB Snatches, alt arms each rep, 65#/45#

20 Pistols, alt legs each rep

20 Toes to bar

20 Ring dips

20 Burpees


12/7/17 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 V-ups

– 5 Supermans

– 5 OH squats

WOD

Row/Burpees/Double Unders (Time)

For time:

2000m Row

100 Burpees

200 Double unders


12/7/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Back Squat (5-5-5-5)

Do 10 push-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Quick feet

10 KB swings

*Partner A goes while B rests, then switch. Keep moving through as many times in 10 minutes.


12/6/17 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 V-ups

– 5 Supermans

– 5 OH squats

Skill/Strength

Muscle-ups (Practice)

WOD

30 Muscle-Ups (Time)

30 muscle-ups for time


12/5/17 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 V-ups

– 5 Supermans

– 5 OH squats

Skill/Strength

Deadlift (3-3-3-3-3)

Touch and go if possible. Drop when necessary. Go heavy, but maintain great form throughout.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


12/4/17 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

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Annie-Grace (Time)

For time (15min cap):

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

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#


12/2/17 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 20 Min:

50 Cal Row

40 DB Snatches

400m Run (both partners)

2 Sled pushes


12/1/17 CF

CrossFit Roselle – CrossFit

Warm-up

Strength Day Warm-Up (No Measure)

Row 500m

10 Shoulder kips

10 Mountain climber hip stretches

10 Shoulder presses

10 Good mornings

10 OH squats

Skill/Strength

Back Squat (3×3)

5-10# heavier than Monday if possible. All sets unbroken and at same weight. If you fail, reduce weight and finish remaining sets.

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

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5-10# heavier than Monday if possible. If Monday’s set was ugly, clean it up without increasing weight.

Shoulder Press (3×3)

2.5-5# heavier than Monday if possible. If you fail, reduce weight and finish remaining sets.


11/30/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP Remaining time:

3 Dip shrugs

3 Dip shrug high elbows

3 Muscle cleans

3 Front squats

Skill/Strength

Hang power clean + Power clean (15 Minutes to work up to heavy single)

WOD

Quick Feet/Push-ups/V-ups (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Quick feet (5 each foot)

10 Push-ups

10 V-ups

*Rest 30 seconds after each round. Rx+ Ring dips & TTB.


11/30/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

AMRAP 7 Minutes

5 Burpees

Bear crawl

5 Hanging knee raises

Broad jumps

5 Jump to Extensions

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

12 KB swings

10 Quick feet

8 Thrusters

6 Burpees

*Group 1 completes a round while group 2 rests, then switch.