9/1/18 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:

100 Cal row buy-in, then:

AMRAP remaining time:

– 1 Rope climb

– 8 DB snatches, 75#/50#, alt arms each rep

– 8 Box jumps, 30″/24″

*Split up the row any way. Once you start on the AMRAP, partner A does the rope climb, B does the DBS, and A does the BJs. Now B does the rope climb, etc. Continue alternating until time expires. Sub 8 ring rows for the rope climb. Scale weight/height as needed.


8/31/18 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

Squat Clean (Practice 15 min)

WOD

TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

25 Toes to bar

50 Double unders

15 Squat cleans, 95#/65#

*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.


8/30/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

OH band stretch

Couch stretch



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

Burpees

Pull-ups

OH squats

WOD

Runs/Rows/Burpees (3 Rounds for time)

Each Segment For Time:

Run 1 mile

Rest 8 minutes

Row 2000m

Rest 8 minutes

100 Burpees


8/29/18 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

Skill/Strength

Shoulder Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Pull-ups

20 Air squats

30 Double/single unders


8/28/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups


8/27/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 Minutes:

5 Tire flips

50m Sled push or yoke carry

1 Wall Climb, 8’/6′

400m Run w/ medball, 20#/14#

20 Sledgehammer strikes


Weekly Bonuses

CrossFit Roselle – Open Gym

Back Squat (3-3-3-3-3)

Sled Push (1-1-1-1-1)

Down & back, heaviest possible. No trip should take over 1 minute. Indicate if you did high/high or high/low in notes. Sleds weigh 65# by themselves.

Deficit Handstand Push-ups (Practice )

Practice deficit HSPUs. Note max reps at any given height.

KB Swings EMOM (5 Rounds for reps)

EMOM 5 Minutes:

20 KB swings, 55#/35#

*Rx+ 75#/55#


8/25/18 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)

AMRAP 20 Minutes:

– 50m Farmer’s Carry, single arm, 75#/55#

– 15 Wall balls, 20#/14#

– 100m Sprint

*Partner A does the farmer’s carry, partner B does the wall balls, then A does the sprint. Now B completes the farmer’s carry, etc. Continue in this pattern until time expires.


8/24/18 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

Deadlift (1RM)

WOD

Pull-ups/Burpees/Box jumps (Time)

For time:

– 35 Pull-ups

– 50 Burpee box jump overs, 24″/20″

– 35 Pull-ups

*Scale to ring rows and regular burpees as needed. Rx+ for CTB pull-ups


8/23/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

OH band stretch

Couch stretch



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

Burpees

Pull-ups

OH squats

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here