5/17/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

40 Jumping jacks

30 Wall runs

20 Quick feet

10 Burpees

Metcon

Runs/DUs/Burpees/Row (Time)

For time:

Run 1 mile

100 Double unders

25 Burpees

1000m Row

25 Burpees

100 Double unders

Run 1 mile


5/17/18 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

WOD

Metcon (Time)

5-7 Rounds of:

6 Mountain climber push-ups

150′ Farmers carry

6 Tire jumps (in and out = 1)

*One group goes while others rest. Go hard and earn your rest).


5/16/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

15 Shoulder kips

10 PVC pass throughs

10 KB snatches/arm

10 KB windmills/arm

Skill/Strength

Muscle-ups (Practice 15 minutes)

WOD

Runs/Muscle-ups 2 (Time)

3 Rounds of:

10 Muscle ups

400m Run

*Rest 3 minutes between rounds. Sub Jumping MUs or 2x pull-ups for the MUs.


5/16/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

Bear crawl around cage

Backwards crab walk around cage

10 Frog Hops

Run 200m

Skill/Strength

Tire Flips (Practice)

WOD

Metcon (Time)

5 Rounds for time of:

6-10 Pull-ups

200m Run


5/15/18 CF

CrossFit Roselle – CrossFit

WOD

Warm-up (No Measure)

Row 500m

Calf stretch

10 MC Hip stretches

15 Shoulder kips

Plate squat stretch

15 Ground to OH

20 OH walking lunges

10 OH squats

Barbell front rack stretch

Skill/Strength

Hang Power Clean (Practice 20 min)

WOD

Hang Power Cleans/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 HPC

1 Burpee

2 HPCs

2 Burpees

3 HPCs

3 Burpees

Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#


5/14/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

15 Shoulder kips

10 PVC pass throughs



EMOM 5 Min:

4 MC Hip stretches

6 Walking lunges

Handstand hold remaining time.

Skill/Strength

Back Squat (2-2-2-2-2)

WOD

Rows/Wall Balls (Time)

45-30-15 Reps for time of:

Row for calories

Wall balls, 20#/14#

*Rx+ for unbroken reps.


5/14/18 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

Weighted Step Ups (5-5-5-5)

Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Kipping knee raises

3 Burpees

10 Air squats


5/12/18 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)

In 20 Minutes:

150 Sit-up buy in, then AMRAP remaining time:

20 Burpees

20 Pull-ups

20 DB push-presses

20 DB weighted step-ups

*One person working at a time. Use single DB for all movements if possible. Rx+ weighted pull-ups (different weight can be used).


5/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Clean (1 Rep EMOM 20 Minutes)

Start 75# below your 1RM and increase by 5# each minute. If you fail, wait the remainder of the minute and try again. If you fail twice at the same weight, take off 10-20 pounds and finish out at that weight.

WOD

Flight Simulator (Time)

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

Unbroken Double unders

*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.


5/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 250m

10 Burpees

200m run

WOD

Rows/Runs/Rests (3 Rounds for time)

3 Rounds, each for time of:

Row 1000m

Run 800m

*Rest 5 minutes between efforts.