10/2/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Half pigeon

Couch stretch

Laying chest stretch

OH band stretch



15 Burpees

Skill/Strength

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

WOD

SDHPs/Box Jumps/Push-Ups (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 Sumo deadlift high pulls, 75#/55#

15 Box jumps, 24″/20″

15 Push-ups

*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.


10/2/19 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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-10 Quick Feet

-10 Ring rows/pull-ups

-10 Squat jumps

*Rest 30 Sec after each round.


10/1/19 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

Back Squat (10-8-6-4-2-2-2)

WOD

Runs/Wall balls (AMRAP – Rounds and Reps)

AMRAP 12 min:

200m Run

15 Unbroken wall balls, 20#/14#

*Rx+ 25 UB wall balls each round.


9/30/19 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

Back Squat (10-8-6-4-2-2-2-2)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


9/30/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Straight legged DLs

Front rack stretch

Muscle cleans

Front squat stretch

Shoulder presses

Push jerks

Thrusters



7-5-3 TnG reps of:

Clean & jerks, increasing weight

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row


9/30/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

WOD

Metcon (Time)

5 Rounds of:

5 Tire flips

1 Sled sprint

200m run AFAP

*Rest between rounds as needed.


9/28/19 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 (Time)

For time (25min cap):

Run 800m

100 Wall balls

10 Rope climbs

200 DUs

50 Roll to stands*

50 Burpees*

10 Rope climbs

*Partner A does roll to stands while B does burpees – same time. Sub V-ups as needed. Sub 6 ring rows/rope climb.


9/27/19 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

DB Snatch (Heavy single each arm in 15 minutes)

WOD

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds


9/26/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Row 500m

10 Box jumps

10 KB swings

10 Toes to bar

10 Burpees

WOD

Deadlifts/Dips/Runs (Time)

5 Rounds for time of:

-5 Deadlifts, heavy

-10 Dips

-400m Run

*Rest 3 minutes between rounds. Record weight used in notes. Rx+ 15 Dips/round.


9/26/19

CrossFit Roselle – CrossFit Kids (Ages 9-14)

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 Minutes:

-Row 350m

-70 Jump ropes

-15 Push-ups

-15 Kipping knee raises

-15 Wall balls