6/27/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

Roll out 5 minutes

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

10 Med ball cleans w/ bounce at bottom

20 Shoulder kips

10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)

Handstand walk in remaining time

Skill/Strength

Bench Press (5-5-5-5)

WOD

Metcon (Time)

2 Rounds for time:

Row 500m

50 Abmat sit-ups

Row 350m

35 V-ups

Row 200m

20 Toes to bar


6/26/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch 30 sec/side

Run 800m

Laying chest twister stretch

Reverse bridge

Wall angels

Wall squats

Wall walks/Handstand walks

Skill/Strength

A: Sledgehammer Strikes (4 x 20 reps )

Alternate w/ B until all sets completed

B: Sled Sprints (4 x ME sprint)

In grass using pull sleds. Sprint as fast as possible down length of field, recover, sprint back = 1 rep. Don’t go too heavy – it’s more about speed.

WOD

OH Walking Lunges (Time)

100 OH walking lunges for time, 45#/35#

*Rx+ 150 reps


6/25/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

PVC pass throughs

Shoulder kips

MC hip stretches

12 Ring rows

12 Push-ups

12 SDHPs

7 Pull-ups

7 Dips

7 KB swings

50 Double unders

WOD

Pull-ups/Push-ups/KB Swings/Runs (Time)

6 Rounds for time of:

-10 Pull-ups

-10 Push-ups

-15 KB swings, 55#/35#

-400m Run

*Rest 3 minutes between rounds. Rx+ for C2B pull-ups, ring dips, and 75#/55#
Goal is to go unbroken if at all possible each round. Scale reps/weight/distance as needed. Each round shouln’t take more than 4 minutes to complete.


6/24/29 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

A: Back Squat (3-3-3-3)

Alternate w/ B until all sets completed. Increase weight as needed.

B: DB Snatch (4-4-4-4)

4 reps = 2/arm per set. Increase weight as needed.

WOD

A: 500m Row (Time)

Max Effort 500m Row
Before strength

B: 500m Row (Time)

Max Effort 500m Row
After strength


6/24/19 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

Thruster (5-5-5-5)

WOD

Kids “Fran” (Time)

21-15-9 Reps of:

Thrusters

Pull-ups/Jumping pull-ups

*Pick a weight you can do at least 10 reps unbroken.


6/22/19 Partner CF

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 Wall balls

-10 Deadlifts

-4 – 50m Sprints

-2 Reverse sled/tire pulls

-4 – Wall climbs

-10 Deadlifts

-60 Single arm OH walking lunges

*One partner at a time, choose weights and post to comments. Sub 5 burpees for each wall climb.


6/21/19 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

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/Ground to OH (Time)

3 Rounds for time of:

30 Toes to bar

21 Ground to overhead, 95#/65#


6/20/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Calf stretch

KB Goblet squat stretch

PVC Pass throughs



EMOM 7 Min:

5 Shoulder kips

4 Hang muscle cleans

3 Front squats

2 Push-ups

1 Pull-up

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

Dunn (AMRAP – Rounds)

Complete as many rounds as possible in 19 minutes of:

3 muscle-ups

1 shuttle sprint, 5 yards, 10 yards, 15 yards

6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
To learn more about Dunn click here


6/20/19 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 Rounds of:

-Sled push down & back (high both ways)

-10 Wall balls

-Run 100′

*Rest after each round. Go hard and earn your rest.


6/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Shoulder Press (5-5-5-5-5)

Box Step Ups (5-5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps one leg, then the other.

WOD

1000m Row (Time)

Max Effort 1000m Row