6/18/18 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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

20 Cal rows

20 HR push-ups

20 KB swings, 55#/35#

20 Box jumps, 24″/20″

20 V-ups

*Rx+ for ring dips and TTB. Keep the weight light and keep moving.


6/15/18 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.

WOD

Rope climbs/Weighted Step-ups/Runs (Time)

5 Rounds for time of:

2 Rope climbs

20 Weighted DB step-ups, 20″ with 35#/20# each hand. Box height should be so that hip is slightly below knee when foot is on box.

400m Run (or 500m Row). *Scaled/Masters 15 Ring rows, 25#/15# DBs, and 300m Run or 375m Row. Rx+ 3 Rope climbs, 50#/35# DBs.


6/14/18 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

Box Jumps (Highest set of 3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

Partner wheelbarrows

Partner wall ball throws

*In groups of 2 or 3. Each partner does a wheelbarrow across the gym. Then complete partner wall ball throws to each other until each partner does 15 catches/throws.


6/14/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

Couch stretch

OH band stretch

Half pigeon stretch

Twister chest stretch

T-spine openers

Skill/Strength

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

WOD

KB Swings/V-ups (Time)

3 Rounds for time of:

25 KB swings, 55#/35#

20 V-ups

*Rx+ 75#/55# and TTB


6/13/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Front Squat (5-5-5-5)

WOD

Metcon (Time)

For time:

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

Pull-ups

*Run 100m after each set.


6/13/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

15 Min:

Calf stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Wall walks

Wall runs

OH squats

Jump to extensions

HS holds

Skill/Strength

Tire Flips (5-5-5)

WOD

Dunn (AMRAP – Rounds)

Complete as many rounds as possible in 19 minutes of:

3 muscle-ups

1 shuttle sprint, 5 yards, 10 yards, 15 yards

6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
To learn more about Dunn click here


6/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

15 MIn:

Calf stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC Hip stretches

KB snatches

KB windmills

OH squats

Straight legged deadlifts

Handstand holds

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

DUs/TTB (Time)

3 Rounds for time of:

50 Double unders

20 Toes to bar


6/11/18 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

Deadlift (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time:

15 Sit-ups

7 Burpees


6/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

15 Min:

Calf stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

KB snatches

KB windmills

OH squats

HS Holds

Skill/Strength

Bent Over Row (5-5-5-5-5)

WOD

Push-Presses/Rows (Time)

For time:

30 Push-presses, 65#/45#

500m Row

20 Push-presses, 95#/65#

500m Row

10 Push-presses, 135#/95#

*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#


6/9/18 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:

40 Wall balls

40 Pull-ups

40 Hand release push-ups

40 DB cleans (single arm)

*One partner at a time. Must do 10 quick feet before starting each set. Ex. Partner a does 10 quick feet, then a set of wall balls. Partner b then does 10 quick feet and then completes their set of wall balls.