11/4/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Plate Warm-up

-Calf stretch

-Squat stretch into hamstring stretch

2 Rounds of:

-10 Ground to OH

-10 Front squats

-10 OH Walking lunges

Skill/Strength

Sleds/Yokes (3 trips x 150′ )

Sled push or Yoke carry

WOD

Runs/KB Swings (Time)

For time:

Run 800m

40 KB swings, 55#/35#

Run 400m

20 KB swings, 55#/35#

Run 200m

10 KB swings, 55#/35#

*Rx+ for 75#/55# and under 10min.


11/2/19 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:

150 Sit-ups

100 Wall balls, 20#/14#

20 Bar muscle ups/jumping bar MUs

AMRAP remaining time:

-10 Quick Feet

-1 Rope climb/5-8 ring rows

-5-10 Hand release push-ups

*One person working at a time. During AMRAP, alternate movements with partner.


Open WOD 20.4

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

OH band stretch

Wall angels

Barbell front rack stretch

Hang muscle cleans



AMRAP 5 minutes:

-4 clean and presses/jerks w/ light weight

-4 front squats

-4 box step ups/single leg squats

-4 pull-ups

*ease into the single leg squats if you’re going to do them.

WOD

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes


10/31/19 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.

WOD

Halloween Pumpkin WOD (Time)

31 Pumpkin sit-up throws (against wall)

13 Pumpkin twists (sit-up position)

31 Pumpkin wall balls

13 Pumpkin twists

31 Box jumps holding pumpkin

13 Pumpkin twists

31 Pumpkin wall balls

13 Pumpkin twists

31 Pumpkin sit-up throws

*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.
kids scale weight of WB and height of box jumps as needed.

Bonus

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.


10/31/19

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes



EMOM 5 minutes:

10 Quick feet

6 Lunge jumps

4 Roll to stands

2 MC push-ups

Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

WOD

Halloween Pumpkin WOD (Time)

31 Pumpkin sit-up throws (against wall)

13 Pumpkin twists (sit-up position)

31 Pumpkin wall balls

13 Pumpkin twists

31 Box jumps holding pumpkin

13 Pumpkin twists

31 Pumpkin wall balls

13 Pumpkin twists

31 Pumpkin sit-up throws

*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.


10/30/19 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

DB Snatch (Practice 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

-50 DUs/100 singles

-20 DB snatches (10/arm)

-20 Box jumps

-20 Kipping knee raises(10 TTB)


10/30/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Half pigeon

Laying twister stretch

Wall angels

Couch stretch

PVC pass throughs



Burgener warm-up

Skill/Strength

Power Snatch (Practice 10 minutes)

WOD

DUs/Power Snatches/Box Jumps/TTB (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

75 Double unders

25 Power snatches, 75#/55#

25 Box jumps, 24″/20#

25 Toes to bar


10/29/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC pass throughs

Reverse bridge

Shoulder kips

Barbell front rack stretch



AMRAP 5 minutes:

4 Clean high pulls

4 Reverse lunge steps in front rack

4 MC Hip stretches

4 Ring rows

HS Hold

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Thrusters/Pull-ups (Time)

5 Rounds for time of:

– 5 Thrusters, 115#/75#

– 7 Pull-ups

*Rx+ 155#/105# & C2B


10/28/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

WOD

KB swings/Burpees (Time)

21-15-9 Reps for time of:

KB Swings, 55#/35#

Burpees

*Rx+ 75#/55#. Goal is to be fast and unbroken. All out effort.


10/26/19 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 25 Minutes:

-Row 40 Cal

-40 Weighted step-ups

-40 V-ups

-40 DB snatches

-20 Strict/weighted pull-ups

*Pick DB weights and post to comments. Use bands if needed for strict pull-ups.