2/21/19 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Turkish Get Up (2-2-2-2-2)

WOD

Rows/Ball Slams (Time)

For time:

1000m Row

50 Ball slams, 30#/20#

750m Row

40 Ball slams

500m Row

30 Ball slams

250m Row

20 Ball slams


2/21/19 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

WOD

Metcon (Time)

5 Rounds of:

-Row 200m

-10 Deadlifts

-10 Box jump overs

*Rest approximately 3 minutes after each round. Go all out each round. Scale distance/reps so that each round is completed under 3 minutes.


2/20/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

View Public Whiteboard

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (Time)

For time:

50 Pull-ups

50 Push-ups

50 Burpees

*Any order, partition as needed.


2/20/19 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Box Jumps (Max Height in 15 minutes)

WOD

Deadlifts/Pull-ups (Time)

21-15-9 Reps for time of:

Deadlifts, 225#/155#

Pull-ups


2/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

A: Handstand Push-ups (Practice for 15 minutes)

B: Shoulder Press (5-5-5-5)

WOD

HSPUs/Back squats (Time)

For time:

30 HSPUs

10 Back squats, 135#/95#

20 HSPUs

20 Back squats, 135#/95#

10 HSPUs

30 Back squats, 135#/95

*Racks not allowed. Sub Wall walks for HSPUS (8, 6, 4 reps). Scaled/Masters sub DB shoulder presses 35#/20# and use 95#/65# for back squats. Rx+ 6″/4″ deficit HSPUs and 185#/125#.


2/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Snatch Warm-up (No Measure)

Row 500m



Hip circle band warm-up (as a group)



Burgener warm-up



10 squat snatches, 65#/45#

7 squat snatches, 95#/65#

4 squat snatches, 115#/75#

1 squat snatch 135#/85#

*Scale weight as needed – try and add at least 5# each increase, so start lighter if necessary.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/OH Squats/Burpees (Time)

21-15-9 Reps for time of:

Toes to bar

OH Squats, 95#/65#

Burpees

*Sub V-ups, scale weight, scale reps as needed.


2/16/19 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 (AMRAP – Rounds and Reps)

In 20 Minutes:

200 Abmat sit-up buy-in, then AMRAP remaining time:

-10 Deadlifts

-12 Mountain climber push-ups

-14 Bar over burpees

-16 Ring rows

*sub 2 rope climbs for the ring rows. Choose DL weight and post to comments.


2/15/19 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.

WOD

Open Test (AMRAP – Reps)

AMRAP 20 Minutes:

50 Wall balls, 20#/14#

50 Double unders

40 Box jumps, 24″/20″

40 Toes to bar

30 Chest to bar pull-ups

30 Burpees

20 Cleans, 145#/100#

20 Jerks, 145#/100#

10 Snatches, 145#/100#

10 Ring muscle ups

*No Rx+ option, just go as far as possible. Scaled option: 14#/10# WB, 100 single unders, box step-ups, V-ups, pull-ups or ring rows, and 95#/65# for the barbell weight.


2/14/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

DB Snatch (Practice 10 Minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

In 12 Minutes:

500m Row, then AMRAP remaining time:

-15 Wall balls

-10 DB snatches, alt arms each rep


2/14/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Hip Circle Band WU



20 Walking lunges

15 Wall balls



Lying Chest Twister Stretch

20 Hand release push-ups

10 Dips

Skill/Strength

Back Squat (10-8-5-3-3-3-3-3)

Bench Press (10-8-5-3-3-3-3-3)

WOD

8 Minute Row For Calories (Calories)

8 Min Row for Calories