1/29/20 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Front Squat (10-8-6-4-2-2-2-2)

WOD

Pull-ups/Burpees/Box jumps (Time)

For time:

– 35 Pull-ups

– 50 Burpee box jump overs, 24″/20″

– 35 Pull-ups

*Scale to ring rows and regular burpees as needed. Rx+ for CTB pull-ups & box facing burpee box jump overs.


1/28/20

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

25 Wall balls

15 Toes to bar

Skill/Strength

Yoke Carry (3 x 50′)

WOD

Rows/KB Swings/HR Push-ups/Slam Ball Side Throws (AMRAP – Rounds and Reps)

AMRAP 28 Minutes:

-28 Cal Row

-28 KB Swings, 55#/35#

-28 HR Push-ups

-28 Slam ball side throws, 30#/20#

*Slam ball throws are against wall – throw from the side in a twisting motion. 14 from one side, 14 from the other.


1/27/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

15 GHD sit-ups

15 Hip extensions

OH Band stretch

Wall angels

15 Pull-ups

15 Dips

15 OH squats

Skill/Strength

Push Press (10-8-6-4-2-2-2-2)

WOD

DUs/Squat Jumps/DB Shoulder Presses (Time)

7 Rounds for time of (15 min cap):

-30 Double unders

-20 Squat jumps

-10 DB shoulder presses, 35#/20#

*Rx+ UB DUs, Pistols, and HSPUs. Scale rounds/reps as needed to finish within 15 cap.


1/25/20 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.

Skill/Strength

Rope Climb (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-30 Ring rows

-20 Roll to stands

-20 Bar over burpees

-10 Heavy deadlifts

*Rx+ Sub 4 rope climbs for the RRs.


1/24/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Burgener Warm-up

Skill/Strength

Hang Power Snatch (1 Rep EMOM 12 Minutes)

WOD

DU/KBS/WB/TTB/OHS (Time)

WOD: 2 Rounds for time of (16min cap):

50 Double unders

40 KB swings, 55#/35#

30 Wall balls, 20#/14#

20 Toes to bar

10 OH squats, 115#/75#


1/23/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 500m

15 Burpee pull-ups

Skill/Strength

A: DB Bench Press (8-8-8-8)

B: DB Pullover (5-5-5-5)

WOD

Weighted Step-ups/Med Ball Seated Twists (Time)

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

Weighted step-ups, 45#/25#

Med ball seated twists, 20#/14#

*Alternate legs each rep. Over and back = 1 rep.


1/20/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

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

Rows/Push-ups/Box Jumps/V-ups/Burpees (Time)

For time:

Row 2000m

50 HR Push-ups

Row 1500m

50 Box jumps, 24″/20″

Row 1000m

50 V-ups

Row 500m

50 Burpees

*Rx+ MC Push-ups, 30″/24″, GHD sit-ups, and 6″ target burpees.


1/18/20 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.

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 20 Minutes:

-50 Burpees

-100 Cal Row

-200 Double unders

AMRAP remaining time:

-20 Thrusters, 95#/65#

-4 Rope climbs

*One person working at a time.


1/17/20 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ 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

Hang Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Hip Ext/TTB/BJ/HPS/MU (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

-50 Hip extensions

-40 Toes to bar

-30 Box jumps, 30″/24”

-20 Hang power snatches, 95#/65#

-10 Muscle ups


1/16/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 min (whole body)

500m Row

Up/down dog

Childs pose

Half pigeon

Laying twister

Reverse bridge

WOD

QF/Reverse Lunge Steps/BOB/STOH (Time)

5 Rounds for time of:

-12 Quick Feet

-10 Reverse lunge steps, 115#/75#

-8 Bar over burpees

-6 Shoulder to OH

-4 Bar over burpees

*Rest 3 minutes between each round. Rx+ 155#/105#. Scale reps as needed.