7/5/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

Couch stretch

OH band stretch

Half pigeon stretch

Twister chest stretch

Reverse bridge stretch

T-spine openers

Skill/Strength

Handstand Walk (Practice 15 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

Row 500m

50′ Handstand walk

*Sub 8 Wall walks/round. Scale reps/distance as needed.


4th of July WOD

CrossFit Roselle – CrossFit

WOD

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here


7/3/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

WOD

Metcon (Time)

5 Rounds for time of:

5 Tire flips

150′ Sled push

5 Muscle ups

*Rest 5 minutes between rounds. Record total time to finish, being sure to record tire flipped, weight of sled, and bar or ring MUs.


7/2/18 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 (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10 Pull-ups

16 Walking lunge steps

Run to fence and back


7/2/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

Skill/Strength

Reverse lunge steps (10-8-8-6-6)

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

WOD

Tabata Sit-ups/Rows/Double-unders/Burpees (4 Rounds for reps)

Tabata style, 20 seconds on, 10 off x 8 sets of each movement:

Sit-ups

Rows (for calories)

Double unders

Burpees

*Complete all sets of one movement before moving on to next.


6/30/18 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 (25 min cap)

-200m Farmer’s carry (single arm, both partners same time)

-50 Box jumps

-100 DB push presses, single arm

-10 Rope climbs

-200 Double unders

-10 Wall climbs


6/29/18 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

Overhead Squat (1RM)

2018 GG Qualifier #2 (Time)

12MIN TIME CAP

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

*Rx+ Toes to bar.

WOD


6/28/18 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

WOD

Metcon (Time)

5 Rounds of:

10 quick feet

Light sled push (down & back)

200m run

*Rest between rounds while other groups go. Go has hard as you can and earn your rest.


6/28/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

Couch stretch

OH band stretch

Half pigeon stretch

Twister chest stretch

Reverse bridge stretch

T-spine openers

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

2018 GG Qualifier #1A & 1B (Time)

14MIN TIME CAP

15 Burpees Over Concept 2 Erg (CAN step over)

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

*Rx+ 40/30 Cal rows & no step overs.

Snatch (1RM)


6/27/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Hang Power Snatch (Practice 10 minutes)

WOD

Metcon (Time)

5 rounds for time of:

10 Hang power snatches

30 Double unders/50 single unders