9/23/17 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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

2 Heavy Sled Pushes (each down & back)

10 Rope climbs (sub 70 jumping pull-ups)

2 Fast Sled Sprints (partner a goes down, partner b brings it back)

100 Wall balls, 20#/14#

*Do 15 Partner burpees to start off workout and again after each completed movement.


9/22/17 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.

Metcon (Time)

10 Rounds for time of:

5 Hang power snatches

200m Sprint

*Rest 2 minutes between rounds. Increase weight each round as needed. Record weights used.


9/21/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

2 Rounds of:

Run 200m

10 Burpees

15 Ring rows

20 sit-ups

Skill/Strength

Reverse lunge steps (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

Metcon (No Measure)

EMOM 14 Minutes:

Even: 12 Wall Balls

Odd: 100′ Farmer’s carry


9/21/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Standing toe touch to overhead reaches

1 Minute Run in place

1 Minute Double unders

1 Minute Jumping jacks

1 Minute Pull-ups

1 Minute Push-ups

1 Minute Hollow Rocks

1 Minute Supermans

1 Minute Squats

1 Minute Burpees

Skill/Strength

Sledgehammer Strikes (10-10-10-10)

10 swings each arm/set

WOD

Metcon (Time)

For time:

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

Lunge jumps

Push-ups

*150′ Farmer’s carry after each round. Record weight used in notes.


9/20/17 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

Shoulder Press (5-5-5-5)

WOD

Metcon (Time)

5 Rounds of:

3 Tire flips

Sprint

6 Burpees

Sprint

*Outside workout. Do tire flips on one side of grass, then sprint to opposite side for the burpees. Sprint back. Rest as needed between rounds. All out efforts.


9/20/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Run 400m

Row 250m

Run 200m

WOD

Metcon (Time)

5 Rounds for time of:

5 Back squats

10 Handstand push-ups

15 Burpees

*Rest 3 Minutes between rounds. All out efforts – go heavy and fast. Sub DB shoulder presses/push presses for HSPUs. Scale burpees so you can complete them in 60 seconds or less. Record weights used in notes.


9/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 10 minutes

Roll out 5 minutes

WOD

Metcon (Weight)

EMOM 30 Min:

– 3 TnG Power cleans

– 10 Toes-to-bar

– 30 Double unders

*1st minute do the PCs, 2nd minute do the TTB, and 3rd minute do the DUs. Continue alternating movements each minute (10 rounds of each).

Record weights used. Increase weight as needed.


9/18/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Stretch 5 minutes as a group

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 45 Min:

Run 800m

15 Pull-ups

Run 800m

15 Dips


9/15/17 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

Snatch (1 Rep EMOM 10 Minutes)

WOD

2017 BOTR #5 (modified) (Time)

For time:

50 Pull-ups

150 Single unders

50 OH squats, 75#/55#

*Rx+ 50 C2B pull-ups, 150 DUs, and 50 OHS 115#/75#.


9/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Bench Press (5-5-5-5-5)

WOD

2017 BOTR #3 & #4 (modified) (Weight)

20 Minutes:

1 Squat clean EMOM 10 Minutes, then

1 Suicide sprint EMOM 10 Minutes