5/1/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Sampson Stretch 30 sec/side

15 Shoulder kips

10 MC Hip stretches

10 Pull-ups

20 Walking lunges

Skill/Strength

Sleds/Yokes (3 trips down & back)

Sled push or Yoke carry

Sledgehammer Strikes (10 each arm/set x 3 sets)

WOD

Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.


4/30/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

Bear crawl around cage

Backwards crab walk around cage

10 Frog Hops

Run 200m

WOD

Metcon (Time)

5-7 Rounds of:

10 KB swings

Sled sprint down & back

10 Burpees AFAP

*One group goes while other group rests, then next group goes, etc. When you start a round, go as fast as you can and earn your rest.


4/30/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Sampson Stretch 30 sec/side

15 Shoulder kips

10 MC Hip stretches

10 Med ball cleans w/ bounce at bottom

10 Wall balls

Skill/Strength

Tire Flips (5-5-5)

Tire Flips (5-5-5)

WOD

Muscle Up Biathlon (Time)

For time (25min cap):

400m Run

13 Muscle ups

400m Run

10 Muscle ups

400m Run

7 Muscle ups

*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle ups.


4/28/18 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

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Metcon (Time)

For time 25 min cap:

200 abmat sit-up buy-in, then:

– 80 DB push-presses, 45#/30#

– 8 Sprints

– 80 Med ball cleans, 20#/14#

– 8 Rope climbs

– 80 OH Walking lunges, 45#/35#

– 8 Wall climbs

*One person working at a time. Sub 2x jump to extensions for the wall climbs. Scale weight up/down as needed.


4/27/18 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

Power Clean (15 Minutes to work up to heavy single)

WOD

Power cleans/Double unders (Time)

3 Rounds for time of:

10 Power cleans, 185#/125#

50 Double unders
Today is meant to be heavy. You should not expect to do many touch-and-go reps, if any at all. Scale accordingly and post weight used in notes.


4/26/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

Bear crawl around cage

Backwards crab walk around cage

10 Frog Hops

Run 200m

Skill/Strength

Sled Push (Down & Back x 3 sets)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Push-ups or dips

5 Box jumps

20 Second heavy KB deadlift hold


4/26/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Lat stretch

Couch stretch

OH barbell stretch

WOD

Row/Push-ups/Pull-ups/HSPUs (Time)

2 Rounds for time of:

50 Cal row

40 HR push-ups

30 Pull-ups

20 Handstand push-ups


4/25/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

Overhead Squat (10 minute practice)

WOD

Metcon (Time)

21-15-9 Reps for time of:

OH Squats

Pull-ups


4/25/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

40 Double unders

30 Walking lunge steps

20 Shoulder kips

10 Med ball cleans



Barbell front rack stretch w/ partner



Sit at bottom of front squat for 30 seconds w/ barbell for 2 sets w/ 30 second rest between

Skill/Strength

Front Squat (1RM)

WOD

TTB/Burpee Box Jump Overs (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Toes to bar

Burpee box jump overs, 24″/20″


4/24/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch 30 sec/side

OH banded stretch 30 sec/side

10 MC Hip stretches



EMOM 5 Minutes:

– 3 KB swings (pause at top)

– 4 Box jumps

– HS Hold remaining time

Skill/Strength

Split Jerk (Work up to heaviest single in 20 min)

WOD

Runs/Rests (Time)

For time:

Run 200m, rest 30 seconds

Run 400m, Rest 60 seconds

Run 800m, Rest 90 seconds

Run 400m, Rest 60 seconds

Run 200m