8/23/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

OH band stretch

Couch stretch



5-4-3-2-1 reps of:

Burpees

Pull-ups

OH squats

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here


8/22/18 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

Tire Flips (3-3-3-3-3)

WOD

Metcon (Time)

For time:

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

Pull-ups

*Run 100m after each set.


8/22/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Hang Snatch + Snatch (1-1-1-1-1-1-1)

Perform a hang snatch and then a full snatch without dropping the bar.

WOD

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.


8/21/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

20 Double unders

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

Skill/Strength

WOD

Push Jerk (3-3-3-3-3)

No splits. Work on overhead positioning in partial squat position.

DUs/TTBs/Dips (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

– 40 Double unders

– 15 Toes to bar

– 10 Dips

*sub single unders and kipping knee raises or v-ups and bench dips/push-ups as needed.


8/20/18 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 (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Kipping knee raises

3 Burpees

10 Air squats


8/20/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

Skill/Strength

Hang Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Hang Power Cleans/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 HPC

1 Burpee

2 HPCs

2 Burpees

3 HPCs

3 Burpees

Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#


Weekly Bonuses

CrossFit Roselle – Open Gym

Front Squat (2-2-2-2-2)

Weighted Pull-ups (5-5-5-5-5)

Assault Bike/Burpees/Row (Time)

For time:

50/40 Cal Assault bike

50 Burpees

50/40 Cal Row

GHD Sit-ups/Pistols (Time)

40-30-20-10 Reps of:

GHD sit-ups

Pistols (alternating legs each rep)
Sub V-ups and squat jumps as needed.


8/18/18 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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

– 8 Rope climbs, 18’/15’ (sub 60 ring rows)

– 24 Burpee box jump overs, 24″/20″

– 38 HSPUs (Sub DB PPs 50#/35#)

– 800m run (both partners)


8/17/18 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 (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups


8/16/18 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

Sumo Deadlift High Pull (Practice 10 Minutes)

WOD

Metcon (Time)

5 Rounds for time of:

10 Sumo deadlift high pulls

10 Push-ups

40 Double/single unders