2/10/20 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Pull-ups (1 Set ME)

If < 30, do multiple sets to get to 30 total reps

Broad Jump (Distance)

Max Effort Broad Jump

Wall Ball (1 Set ME)

Must be below parallel and hit target. If < 40, do multiple sets to get 40 total reps

WOD

Row/Burpees 2 (Time)

For Time:

500m Row

50 Burpees

2/8/20 CF Partner

Written by

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:

-200 Double unders

-4 DB snatches

-60 GHD sit-ups

-4 DB snatches

-40 Weighted step-ups

-4 DB snatches

-20 Reverse burpees

-4 DB snatches

*One person working at a time. Choose weight/height and post to notes.

2/6/20 CF Kids

Written by

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

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

Front Squat (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

In 12 Minutes:

500m row

30 Box jumps

30 Wall balls

AMRAP sit-ups in remaining time.

2/5/20 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB triceps stretch

Bumper plate squat/hamstring stretch

Barbell front rack stretch

Dip shrugs

Dip shrug high elbows

–

AMRAP 5 Minutes:

3 Power cleans

4 Toes to bar

5 Box jumps

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Power Cleans/Double Unders (Time)

5 Rounds for time of:

5 Power cleans, 135#/95#

40 Double unders

*Rx+ 205#/135# & 40 UB DUs

2/4/20 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Min:

Rotator cuff WU

Hip circle band WU

Couch stretch

OH band stretch

Wall angels

Skill/Strength

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

Shoulder Press (10-8-6-4-4-4-4)

WOD

2k Row (Time)

Max Effort 2k Row

2/3/20 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

Sit-ups/Ring Rows/Push-ups/Run (Time)

For time (35min cap):

50 Abmat Sit-ups

5 Rounds of:

-20 Ring rows

– 20 Push-ups

50 Abmat sit-ups

Run 1mile or Row 2k

*Scale reps/rounds as needed to finish under cap. Rx+ GHD sit-ups, 3 Rope climbs and 4 Wall walks/round.

2/1/20 CF Partner

Written by

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:

6 Rds of:

-8 Burpees

-8 Box jumps

-8 DB snatches

50 Cal row

*Partner A does the burpees, B does the box jumps, then A does the DB snatches. Next round, B starts. After 6 full rounds, row 50 cal and then start over. Choose height and weight and post to notes.

1/31/20 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

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

DB Clean & Jerk – Single Arm (Heavy single each arm in 15 minutes)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.

WOD

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

1/30/20 CF

Written by

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Min:

Row 500m

15 GHD sit-ups

15 Hip extensions

15 Wall balls

15 Toes through rings

Skill/Strength

Deadlift (10-8-6-4-2-2-2-2)

20 min cap. Finish 30 min into class.

WOD

GHD Sit-ups/DUs/Lunge Jumps/Burpees (Time)

For time:

50 GHD sit-ups

100 Double unders

50 Lunge jumps

25 Burpees

50 Lunge jumps

100 Double unders

50 GHD sit-ups

*Sub Abmat sit-ups and straight legged DLs as needed.

1/30/20 CF Kids

Written by

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Row 300m

3 Wall walks

15 Kipping knee raises