3/11/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Half pigeon

Couch stretch

OH band stretch

Wall angels



AMRAP 5 Min:

5 toes to bar

6 KB swings

7 push-ups

8 lunge jumps

HS Hold

Skill/Strength

Bench Press (10-8-6-5-5-5-5)

WOD

DUs/TTB (Time)

3 Rounds for time of:

50 Double unders

20 Toes to bar


3/10/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU

Barbell front rack stretch



Dip shrugs

Dip shrug high elbows

Muscle cleans

Front squats

Shoulder presses

Power cleans

Thrusters

WOD

A: Bear Complex, CFR Style (1-1-1-1-1)

5 Sets of the following:

Without setting down bar, complete 7 rounds of the following:

– Power Clean

– Thruster

– Front Squat

– Push Press

*Rest as needed between sets. Record weight of heaviest successful set.
Choose A or B and complete.

B: Bear Complex (1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Same insstructions as above, except bar on back for second push press


3/9/20 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

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5-4-3-2-1 Reps of:

-Pull-ups

-DB push presses (each arm)

10 Burpees


3/7/20 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:

-100 GHD sit ups

-100 Ring push-ups

-100 Ball slams

-100 Lunge jumps

*Perform 100 DUs after each movement. 1 partner working at a time.


3/5/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Row 500m

Sampson stretch

20 Wall balls

15 Toes through rings

10 KB swings

10 Pull-ups

10 Dips

Skill/Strength

Yoke Carry (4 x 50′)

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run


3/4/20 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch High Pull + Power Snatch + Hang Squat Snatch (15 Minutes to work to heavy single)

Complete all 3 segments without setting bar down.

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.


3/4/20 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

Metcon (Time)

5 Rounds for time:

– 10 KB swings

– 10 Push-ups

– 10 Ring rows/7 pull-ups

*Rest 1 min after each round. Push the pace and earn your rest.


3/3/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up



30 Walking lunges

20 Shoulder kips

10 Burpees



2 Rounds of:

-5 Ring row to deep ring dips

-7 Squat jumps

-10 KB swings

WOD

Muscle Ups/Deadlifts/Box Jumps (Time)

For time:

-35 Muscle ups

-35 Deadifts, 350#/230#

35 Box jumps, 35″/28″

*Any order, partition as needed. Sub 2x Pull-ups/Dips for each MU. Scale weight/height as needed.


3/2/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up

Hip circle band warm-up



AMRAP 4 Minutes:

-12 Walking lunges

-10 Shoulder kips

-8 SDHPs

-6 Thrusters

Skill/Strength

Back Squat (10-8-6-4-4-4-4)

WOD

Sit-ups/DB HPCs/DB PPs/Squats (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-20 Sit-ups

-20 Hang power cleans w/ single DB, 50#/35#

-20 DB push presses w/ single DB, 50#/35#

-20 Air squats

*Perform 10 reps each arm w/ the DB movements. Scale weight/reps as needed.


3/2/20 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.

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min:

-15 sit-ups

-10 DB hang power cleans (5/arm)

-10 DB push presses (5/arm)

-15 air squats