2/13/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m



Rotator cuff WU

PVC pass throughs

OH Band stretch



2 Rounds of:

– 7 Plate ground to OH

– 8 OH Walking lunges

– 5 Burpees

– 8 OH Walking lunges

Skill/Strength

Split Jerk (Practice 15 minutes)

WOD

Split Jerks/Chin Over Bar Holds (Time)

15-12-9-6-3 Reps for time of:

-Split jerks, 135#/95#

*Accumulate a 30 second chin-over-bar hold after each round. Alternate legs each rep. Work form over speed – do a real split and bring feet back together while barbell remains OH. Scale weight/hold as needed.


3/12/19 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

Sumo Deadlift High Pull (Practice 10 minutes)

WOD

Metcon (Time)

5 rounds for time of:

-10 Quick feet

-10 Sumo deadlift high pulls

-5-8 Burpees AFAP

*Group A goes while B rests, then switch. All out efforts.


2/12/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 Laps around cage

15 Burpees

20 Walking lunges

20 Shoulder kips

15 Muscle cleans

10 Hang squat cleans w/ bounce at bottom

5 Muscle ups (10 pull-ups + 10 Dips)

Skill/Strength

Squat Clean (Heavy Double in 15 minutes)

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.


2/11/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

WOD

Rows/Shoulder Presses (4 Rounds for reps)

4 Rounds of:

Row 500m for time, then immediately perform max rep shoulder presses, 95#/65#.

Rest 3 minutes between efforts.


2/11/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Weighted Step-ups (10-10-10-10)

5 each leg/set

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-10 Kipping knee raises

-8 Box jumps

-6 Mountain climber push-ups (3 steps + 1 push-up = 1 rep)


2/9/19 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 – Reps)

AMRAP of:

-4 Min Push-ups

-4 Min Ring rows

-4 Min Burpees

-4 Min Slam ball side throws, 30#/20#

-4 Min Row for calories

*Rx+ Dips and Pull-ups. One partner working at a time. Go in order if possible.


2/8/19 CF

CrossFit Roselle – CrossFit

Wall Balls/KB Swings/Rests (AMRAP – Reps)

4 Rounds for total reps:

1 Min Wall balls, 20#/14#

1 Min Rest

1 Min KB swings, 55#/35#

1 Min Rest

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

Push Press (3-3-3-3-3)

WOD


2/7/19 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

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Row 150m

3 Down and back sprints

7 Wall balls

5 Burpees


2/7/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m



2 Rounds of

– 7 Plate ground to OH

– 8 OH Walking lunges

– 5 Burpees

– 8 OH Walking lunges

Skill/Strength

Turkish Get Up (2-2-2-2-2)

WOD

Row/DUs/Sit-ups/Burpees (Time)

For time:

-2000m Row

-150 Double unders

-100 Abmat sit-ups

-50 Burpees


2/6/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Forearm stretch

Front rack stretch

With barbell:

-10 dip shrugs w/ high elbows

-10 muscle cleans

-10 front squats w/ bounce at bottom

Row 500m

Two rounds of:

-5 power cleans

-5 hang squat cleans

*Light weight first round, add weight for second.

Skill/Strength

Power Clean + Hang Squat Clean (15 Min to work up to heavy single)

Power clean + Hang squat clean complex, 1RM

WOD

Ball Slams, Box Jumps, Power cleans (Time)

5 Rounds for time of:

-15 Ball slams, 30#/20#

-10 Box jumps, 24#/20#

-5 Power cleans, 135#/95#