6/19/17 OG

CrossFit Roselle – Open Gym

Snatch (1RM)

Front Squat (3-3-3-3-3)

Warm-up sets of 10-7-5, then start on your 3’s.


6/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 750m

Sampson stretch 30 seconds each side

20 Shoulder kips

10 Mountain climber hip stretches

10 Wall squats

Then AMRAP in remaining time:

– 5 Pull-ups

– 5 Push-ups

– 5 OH Squats

Skill/Strength

Squat Clean (1 Rep EMOM 10 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.


6/16/17 CF

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

Clean and Jerk (10 minute practice)

WOD

Fun WOD 2 (Time)

For time:

100 Abmat sit-ups

Rest 2 minutes

75 Cal Row

Rest 2 minutes

50 Burpees

Rest 2 minutes

25 Clean & jerks, 135#/95#

*Rx+ GHD sit-ups & 185#/125#


6/15/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Sledgehammer Strikes (10 Reps each arm x 4 sets)

WOD

Deadlifts/Pull-ups/Push-ups/Double Unders (AMRAP – Rounds and Reps)

AMRAP 15 minutes

3 Deadlifts

5 Pull-ups

7 Push-ups or dips

9 Double unders

Rest 30 seconds

*Use weight you can do unbroken for most rounds. Sub ring rows as needed. 18 single unders in place of the DUs.


6/15/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Run 800m

20 Shoulder kips

20 Mtn Climber hip stretches

15 OH squats

15 Sumo deadlift high pulls

10 Reverse burpees

10 Burpee pull-ups

Handstand walk in any remaining time.

Skill/Strength

Sleds/Yokes (3 Trips down and back)

Sled push or Yoke carry

Reverse lunge steps (10-10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Runs/Muscle-ups (Time)

5 Rounds for time of:

5 Muscle ups

200m run/250m row

*Rest 1 minute between rounds. Sub 10 pull-ups/round for the MUs.


6/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Double unders 1 minute

Bear crawl 1 minute

Backwards crab walk 1 minute

Duck walk 1 minute

Inchworm push-ups 1 minute

Frog hops 1 minute

Shoulder kips 1 minute

Plank hold for time.

Skill/Strength

Sledgehammer Strikes (10 Each arm x 5 sets)

WOD

Deadlifts/Push-ups/Double unders (Time)

5 Rounds for time of:

5 Deadlifts, 225#/155#

15 Push-ups

25 Double unders

*Scale weight for DLs as needed (most rounds should be UB). Perform elevated push-ups if needed. 50 singles/round for DUs. Rx+ 315# and Ring dips for push-ups.


CrossFit Roselle’s 8-Week Summer Kids Program

CrossFit Roselle is running an 8-week CrossFit Kids summer program for ages 10-15.  The classes will be held from 10:15am – 11:30am on Mondays, Wednesdays, and Fridays beginning 6/19 and running through 8/11.  The first week of the program will be FREE!  After the free week trial, the cost will be $180 for non-members and $150 for members.  There is limited space available, so sign up ASAP if you’re interested.  Please help spread the word by sharing with friends and families.

The purpose of the program is to teach proper movement and develop overall strength and speed.  We will do agility drills, strength training, CrossFit workouts, and of course play games.  Kids will learn how to squat, deadlift, press, and clean with proper form.  We will improve balance and coordination, develop body positioning awareness, and push strength and conditioning to new levels.

Contact Jason at jason@crossfitroselle.com for more information.


6/13/17 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

Row 200m

3 Burpees

4 Sumo deadlift high pulls

5 Box jumps

6 Mtn climber hip stretches

7 Shoulder kips

Skill/Strength

Shoulder Press (5-5-5-5-5)

Warm-up sets of 10-7 then start your sets of 5. Increase weight each set if possible.

WOD

KB Swings/Med Ball Twists/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 KB swings, 45#/25#

20 Med ball twists, 20#/14#

300m Run


6/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

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

Warm-up sets of 10-7-5, then start sets of 3. Increase weight each set if possible.

WOD

Wall Balls/Rope Climbs EMOM (12 Rounds for reps)

EMOM 12 Min:

Even: 12 Wall balls, 20#/14# to 12’/10′ targets

Odd: 2 Rope climbs, 18’/15′

*Scaled/Masters adjust weight/height of Wall balls, but maintain 12 reps. Also, scale to 1 rope climb or sub 10-15 ring rows each set.


6/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 750m

20 Shoulder kips

30 Sec Sampson stretch each leg

10 Mtn Climber hip stretches

1 min Squat stretch

30 Sec Reverse bridge stretch

Then, AMRAP in remaining time:

– 5 Pull-ups

– 5 Wall balls

WOD

KBS/Med Ball Twists/Runs (Time)

5 Rounds for time of:

20 KB swings, 55#/35#

30 Med ball twists, 20#/14#

400m Run

*Rx+

3 Rounds for time of:

20 KB swings, 75#/55#

30 GHD sit-ups

400m Run

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.