11/18/17 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 (5 Rounds for reps)

AMRAP 4 Min each station:

Med ball twists

Quick feet

Renegade rows + push-ups

Double unders

Handstand push-ups


11/17/17 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.

WOD

Metcon (Time)

10 Rounds for time of:

2 Heavy deadlifts

10 Wall balls, 20#/14#

1 Rope climb, 18’/15′

*Rx+ Wall balls to 12’/10′ targets and 2 rope climbs/rd.


11/16/17 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

Skill/Strength

Weighted Step-ups (10-10-10-10)

16″ boxes. 5 Reps each leg, holding DBs or KBs. Perform 10 push-ups after each set of 10.

WOD

Metcon (Time)

4 Rounds for time:

10 Pull-ups

20 Box jumps

30 Walking lunges


11/16/17 CF

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Couch stretch in remaining time

WOD

Assault Bike/DB Snatch/Burpees (5 Rounds for time)

5 Rounds for time of:

15 Cal Assault Bike

12 DB snatches, 50#/35#, alt arms each rep

9 Burpees

*Rest approximately 3 minutes between each round. Record individual round times for score. Rx+ 75#/55#, but only if you can be close to UB on DB snatches. Go all out each round and see where you’re at.


11/15/17 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

Push Press (5-5-5-5)

Perform 10 V-ups after each set of 5.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

40 Jump ropes

30 Air squats

20 KB swings


11/15/17 CF

CrossFit Roselle – CrossFit

Warm-up

Strength Day Warm-Up (No Measure)

Row 500m

10 Shoulder kips

10 Mountain climber hip stretches

10 Shoulder presses

10 Good mornings

10 OH squats

Skill/Strength

Back Squat (3×3)

5-10# heavier than last week if possible.

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.
Warm-up sets included. Finish 5-10# heavier than last week if possible. If last week’s set was ugly, clean it up this week before moving up next week.

Shoulder Press (3×3)

2.5-5# heavier than last week if possible.


11/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Roll out 5 minutes

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

#3 CFR Warm-Up (No Measure)

Roll out 5 minutes

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#


11/13/17 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

Deadlift (5-5-5-5)

Do 10 ring rows after each set of 5.

WOD

Metcon (No Measure)

5-7 Rounds of:

10 Quick feet

9 Sumo deadlift high pulls w/KBs

8 Burpees

*Have one group complete a round while another group rests, then switch. Continue in this manner for 5-7 rounds depending upon time/output.


11/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

– 20 Double unders

Skill/Strength

Box Jumps (15 Minutes to work up to max height.)

Have spotters, stay safe.

WOD

Rows/Sit-ups/Walking Lunges (Time)

For time (25min cap):

2000m Row

200 Abmat sit-ups

200 Walking lunges

*Any order, partition as needed.


Veteran’s Day WOD

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

Armistice (AMRAP – Rounds and Reps)

11 Min AMRAP:

11- Power Cleans

11- Burpees Over the Bar

19- Deadlifts

18- Pull-Ups

RX-135/95

Scale as needed
About Armistice – Veterans Day WOD

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.