9/7/19 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)

In 25 Min:

150 Sit-ups then 800m run buy-in, then AMRAP remaining time:

-10 Rope climbs (50 ring rows)

-2 Reverse tire/sled pulls

-200m single arm farmer’s carry (both partners)

-60 OH Walking lunges


9/6/19 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

Hang power clean + Power clean (Work up to heavy single in 15 minutes)

WOD

Power cleans/Double unders (Time)

3 Rounds for time of:

10 Power cleans, 185#/125#

50 Double unders


9/5/19 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

Shoulder Press (3-3-3-3-3)

WOD

Kid’s “Helen” (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

15 KB swings

8 Pull-ups/Ring rows


9/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

KB goblet squat stretch

PVC pass throughs

Shoulder kips



AMRAP 5 Min:

-20 Double unders

-10 Toes through rings

-10 Med ball cleans

-10 Split jerks

Skill/Strength

Split Jerk (Work up to heavy single in 20 minutes)

WOD

TTB/Split Jerks/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Toes to bar

10 Split jerks, 95#

10 Box jumps, 24″/20″

*Rx+ 15 TTB, 135#/95#, 30″/24″


9/4/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Rotator cuff warm-up

Hip circle band warm-up

10 Burpee pull-ups

15 Wall balls

Skill/Strength

Back Squat (10-8-6-4-3-3-3-2)

WOD

Roll to Stands/Burpees/Wall Balls (Time)

5 Rounds for time of:

15 Roll to stands

15 Burpees

15 Wall balls, 20#/14#


9/3/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 500m

10 Roll to stands

10 Burpees

WOD

Bench Presses/Deadlifts/Quick Feet (Weight)

EMOM 30 Minutes:

Min 1: 5 Bench Presses

Min 2: 3 Deadlifts

Min 3: 10 Quick Feet

*Pick weight that you can manage for all rounds and stick with it. Add BP & DL weight together for score.


9/4/19 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

Skill/Strength

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

WOD

Metcon (AMRAP – Reps)

In 12 Minutes:

-Row 500m

-5 Wall walks

-30 Wall balls

-Burpee box jump overs in remaining time.


9/2/19 Labor Day WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Stretch

-10 KB swings

-10 Push-ups

-10 Ring rows/Pull-ups

-10 Box jumps

WOD

Gaza (Time)

5-Rounds for time:

35 Kettlebell Swings, 1.5 pood

30 Push-ups

25 Pull-ups

20 Box Jumps, 30″

1-Mile Run
In honor, U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013
To learn more about Gaza click here
Perform solo or with a partner. Perform 3-5 rounds if possible, scale as needed.


8/31/19 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:

-800m Run

-40 Weighted step-ups

-40 DB snatches

-20 Burpees over partner holding plank

-2 Reverse tire/sled pulls


8/30/19 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

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

Overhead Squat (Heavy set of 3 in 20 minutes)

WOD

Runs/OH squats/C2B Pull-ups (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-200m Run

-15 OH squats, 115#/75#

-200m Run

-15 C2B pull-ups

*Scale weight as needed. Sub jumping chest to bar pull-ups.