9/20/19 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

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

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Sub 14 jumping chest to bar pull-ups for the 7 MUs


9/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

10 Burpees

10 Pull-ups

10 Push-ups

10 Hollow rocks

10 OH squats

Skill/Strength

Shoulder Press (10-8-6-5-5-5-5)

WOD

Rows/Ring Push-ups (Time)

5 Rounds for time of:

350m Row

20 Ring push-ups


9/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500

20 Burpees

Run 400m

20 Toes to bar

WOD

Metcon (Time)

5 Rounds For time of:

20 Sledgehammer strikes

5 Tire flips

2 Wall climbs

200m Farmer’s Carry, single arm

*Rest 3 minutes between rounds. Note tire weight of sledgehammer, tire flipped, and weight carried in notes. Sub 8 jump to extensions for the Wall climbs


9/19/19 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

Push Press (5-5-5-5)

WOD

Metcon (Time)

For time:

-Run 400m (2 laps)

-20 Pull-ups/ring rows

-40 Sit-ups

-20 Push-ups

-Run 400m

*Complete AMRAP burpees until last person finishes.


9/17/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson Stretch

OH Banded Shoulder Stretch

Couch Stretch



AMRAP 5 Minutes:

6 Walking lunges

5 Toes to Bar

4 Med ball cleans

3 Burpees

Handstand hold

Skill/Strength

Sleds/Yokes (3 x 150′)

Sled push or Yoke carry

WOD

Sprints/Pull-ups (10 Rounds for reps)

EMOM 20 Minutes:

Even – Sprint 200′

Odd – Perform 7-12 Pull-ups

*Pick a number for pull-ups and try to hit it every round. Rx+ Chest to Bar.


9/16/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator Cuff WU

Hip Circle Band WU

Burgener WU

Skill/Strength

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#


9/16/19 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)

WOD

Metcon (Weight)

EMOM 10 Minutes:

-10 Quick Feet

-3 Burpees

-7 KB swings


9/14/19 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 (Time)

For Time (30min cap):

-200 Slam ball twists, 30/20

-400m Run

-200 DUs

-400m Run

-100 Weighted step-ups, 45/25, 24/20

-400m Run

-100 Push presses, 95/65

-400m Run

-50 Burpees

-400m Run

*One partner working at a time, except the run – both partners run together.


9/13/19 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

Pull-ups (Kipping or butterfly Practice. 1 ME set.)

Dips (Ring or bar. Practice kipping. 1 ME set.)

WOD

Deadlifts/Pull-ups/Dips (Time)

10-8-6-4-2 Reps for time of:

Deadlifts, 225#/155#

Pull-ups

Dips

*Rx+ 315#/205# & Muscle ups


9/12/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Bench Press (3-3-3-3-3)

WOD

Ball Slams/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Ball slams, 30#/20#

8 Box jumps, 30″/24″