Veteran’s Day WOD

CrossFit Roselle – CrossFit

Warm-up

CFR Barbell #1 Warm-Up (No Measure)

Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP remaining time:

5 Hang muscle cleans

2 Shoulder presses

2 Front squats

5 Thrusters

20 Double unders

WOD

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here


11/11/19 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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-Row 30 Cal

-30 Weighted step-ups

-30 V-ups

-30 DB snatches

-10 Pull-ups


11/9/19 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)

AMRAP 10 Minutes:

-20 Hang power cleans, 95#/65#

-16 Toes to bar

-12 Bar over burpees

Then, AMRAP 10 Minutes:

-10 Deadlifts, 185#/125#

-20 V-ups

-50 Double unders

*Scale weight/modify movements as needed. One partner working at a time.


Open WOD 20.5

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

Childs pose

T-spine openers

Reverse bridge

Laying twister stretch

Shoulder kips



10 Ring rows to deep ring dips

20 Walking lunges

10 pull-ups

10 Wall balls

5 muscle ups

*Scale/modify movements as needed.

WOD

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.


11/7/19 CF

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 500m

Bear crawl 1 lap

Reverse crab 1 lap

Frog hop 1 lap

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Metcon (Time)

5 Rounds for time:

-50 Double unders/100 single unders

-15 Air squats

-3 Wall walks


11/7/19 CF

CrossFit Roselle – CrossFit

Warm-up (No Measure)

Roll out 10 minutes

EMOM 5 minutes:

-4 MC Hip stretches

-4 Push-ups

-4 Med ball cleans

-4 Toes to bar

-15 Sec HS hold

Skill/Strength

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

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

WOD

Ball Slams/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Ball slams, 30#/20#

8 Box jumps, 30″/24″


11/6/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Push Press (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

In 10 minutes:

60 sit-ups, then AMRAP remaining time:

-10 Ball slams

-10 Lunge jumps


11/6 19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Up/Down dog

Child’s pose

Half pigeon

OH band stretch

Couch stretch



AMRAP DUs in 2 minutes

Skill/Strength

Push Press (10-8-6-4-3-3-3)

WOD

Rows/Dus/Wall walks (Time)

3 Rounds for time of:

-500m Row

-50 Double unders

-5 Wall walks

*Rx+ 20 HSPUs/rd in place of wall walks.


11/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Front Squat (10-8-6-4-3-3-3)

WOD

Pull-ups/Burpees/Box jumps (Time)

For time:

– 35 Pull-ups

– 50 Burpee box jump overs, 24″/20″

– 35 Pull-ups

*Scale to ring rows and regular burpees as needed. Rx+ for CTB pull-ups & box facing burpee box jump overs.


11/4/19 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

Skill/Strength

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-15 Toes to bar/kipping knee raises

-10 Burpees

-15 Pull-ups/ring rows

-10 Box jumps