10/12/18 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

Power Clean (1RM in 15 minutes)

WOD

Handstand push-ups, Box jumps, Power cleans, Muscle ups (AMRAP – Rounds and Reps)

AMRAP 15MIN:

10 Handstand push-ups (sub 2 wall walks)

8 Box jumps, 30″/24″

6 Power cleans @ 65% of above

4 Muscle ups (sub 8 ring row to ring dip combos)


10/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 Minutes:

– Roll out 5 minutes

– OH Band stretch

– Tricep stretch

– Couch stretch

– Half pigeon stretch

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes


10/11/18 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 (Time)

5 Rounds for time:

– 7 pull-ups

– 7 push-ups

– 7 V-ups

– 7 squat jumps


10/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

Goblet squat stretch

PVC pass throughs

Shoulder kips



Burgener Warm-up



3 rounds of:

– 5 Squat snatches w/ light weight

– 5 Burpee pull-ups

Skill/Strength

Hang Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Push presses, Pull-ups (Time)

21-15-9 reps for time of:

Push presses, 95#/65#

Pull-ups

*Rx+ 135#/95# & chest to bar pull-ups


10/10/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

DB Snatch (5-5-5-5)

Do 5 reps with one arm, then switch

WOD

Metcon (3 Rounds for reps)

2 rounds for reps of:

– 2 min row for calories

– 2 minutes DB snatches, alt arms each rep

– 2 minutes burpee box jumps


10/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

Goblet squat stretch

PVC pass throughs

Shoulder kips



10 Box jumps

10 Toes to bar

10 Barbell thrusters

10 Dips

Pistol practice 2 minutes

Handstand hold practice 2 minutes

Skill/Strength

Box Step Ups (3 Heavy sets of 10, 5 reps/leg)

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.

WOD

Clapping Push-ups/Quick Feet/Air squats (Time)

Every 90 seconds for 10 Rounds:

– 10 Clapping push-ups

– 10 Quick feet

– 15 Air squats
Get through each round as fast as possible. Post LONGEST round time for your score. Chest to deck on the push-ups, and hips below parallel at bottom and fully open at top of squats.


10/8/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

Goblet squat stretch

PVC pass throughs

Shoulder kips



10 KB swings

10 KB goblet squats

10 KB snatches each arm

10 OH walking lunges w/ KB each arm (20 total)

L-sit practice 2 minutes

Handstand hold practice 2 minutes

Skill/Strength

Sleds/Yokes (3 trips down & back)

Sled push or Yoke carry

WOD

Runs/KB Swings (Time)

For time:

Run 800m

40 KB swings, 55#/35#

Run 400m

20 KB swings, 55#/35#

Run 200m

10 KB swings, 55#/35#

*Rx+ for 75#/55# and under 10min.


10/6/18 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:

40 Weighted squats (single DB)

40 DB snatches, alt arms each rep

40 Weighted box step ups (single DB)

40 Ring push-ups (from knees if needed)

40 Toes to bar (sub V-ups)


10/5/18 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

Hang Power Clean (1 Rep EMOM 10 Minutes)

WOD

Push Presses/Double Unders (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

7 Push presses

35 Double unders

*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.


10/4/18 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

Rows/Sit-ups/Burpees (3 Rounds for time)

3 Rounds, each for time of:

1000m row

60 Abmat sit-ups

30 Burpees

*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.