6/11/19 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

Sleds/Yokes (3 x 150′)

Sled push or Yoke carry
Do a minimum of 3 sets, can mix & match sleds/yokes as perferred.

WOD

Run/OH Walking Lunges/Pull-ups/Burpees (Time)

For time:

800m Run

60 OH walking lunges (in grass), 45#/35#

40 Pull-ups

20 Burpees

*Rx+ 65#/45#, C2B pull-ups, 6″ target burpees


6/10/19 CF

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

Row 500m

10 Straight legged deadlifts

10 Good mornings

Front rack stretch

Shoulder press grip:

– 5 Dip shrugs

– 5 Dip shrug high elbows

– 5 Hang muscle cleans

– 5 Shoulder presses

– 5 Front squats

Snatch grip:

– 5 Dip shrugs

– 5 Dip shrug high elbows

– 5 Muscle snatches

– 5 OH squats

Skill/Strength

Snatch High Pull + Power Snatch + Hang Squat Snatch (Heavy set in 15 minutes)

Complete all 3 segments without setting bar down.

Front Squat (Heavy single in 15 minutes)

WOD

Bar Over Burpees/Rows (AMRAP – Reps)

AMRAP 7 Minutes:

50 Bar over burpees

Calorie row in remaining time.

*Score is total reps completed, including the BOB. Scaled/Masters 30 regular burpees and then calorie row in remaining time. No Rx+, just go all out.


6/10/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Tire Flips (practice 15 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Squats

150′ Sprint

5 Push-ups

*In grass – line up one side of field. Do 10 air squats, sprint down & back, then 5 push-ups. Repeat as many times as possible.


6/8/19 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 (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-40 DB Snatches

-40 OH walking lunges, singe arm

-400m Partner run w/ DB

-4 Wall climbs (sub 4 burpees per wall climb)

*One DB per team if possible. Post weight to notes.


6/7/19 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

Warm-up (No Measure)

Practice HSPUs & Pistols/Assisted pistols

Set up deadlift station and do some warm-up sets of 10-8-6 reps.

WOD

A: HSPU/Pistols (Time)

30-20-10 reps for time of:

Hanstand push-ups

Pistols (alternating legs each rep)

A: HR Push-ups/Squat jumps (Time)

30-20-10 Reps for time of:

-Hand release push-ups

-Squat jumps

B: Deadlift (Heavy Set of 3 in 10 minutes)


6/6/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes:

-Row 200m

-Farmer’s carry twice around cage (single KB – one arm)

-10 Box jumps

-2 Wall walks


6/6/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 5 minutes

Roll out 5 minutes



AMRAP 5 minutes:

4 MC Hip stretches

15 Sec reverse bridge

5 Wall squats

5 Toes to bar/toes through rings

WOD

Rows/KB Swings/Pull-ups (10 Rounds for reps)

Every 3 Min for 30 Min (10 Rounds):

10/8 Cal Row

10 KB swings, 55#/35#

10 Pull-ups

*Absolute all out efforts each round. Masters/Scaled 7-10 Rounds of 7/5 cal Row, 7 KBS, 45#/25#, 7 Pull-ups or Ring rows. Rx+ 10/8 cal Assault bike, 10 KBS 75#/55#, 10 C2B Pull-ups.


6/5/19 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

Sled Push (Down/back x 3 sets)

WOD

Metcon (AMRAP – Reps)

EMOM 10 Minutes:

-10 quick feet

-5 pull-ups

-5 squat jumps (high as possible)

*Each round should be finished in 35 or less


6/4/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 500m

OH banded shoulder stretch

30 Walking lunges

Shoulder kips

Barbell front rack stretch

Hang muscle cleans

Bounce around bottom of front squat

Shoulder presses from bottom of front squat



AMRAP 5 Min:

3 Clean & jerks, light weight & perfect form

20 Double unders

*Increase weight each round, but form must be perfect each rep.

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

No press outs. If you press out, do not go up in weight. Same goes if you catch clean with your feet too wide. Any style (power, squat, split, etc.).

WOD

Annie-Grace (Time)

For time (15min cap):

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

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#


6/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 500m

Sampson stretch, 30 sec/side

Calf stretch

KB Goblet squat stretch

Reverse bridge

PVC pass throughs

Wall angels



AMRAP 5 Min:

5 Pull-ups

5 Snatch balances w/ PVC

5 Roll to stands

Skill/Strength

Overhead Squat (1RM in 20 minutes)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scale weight so you can do at least one set of 15 reps unbroken. 20 min cap (4min/round avg.)