9/1/17 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.

Skill/Strength

Power Clean (15 min practice)

WOD

2016 Regional Event 4 (Time)

4 Rounds for time:

28 Pistols, alternating legs each rep

15 Power cleans, 115#/80#


8/31/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Rope Climb (Practice 15 min)

WOD

Metcon (10 Rounds for reps)

EMOM 20 minutes:

Even: 1-2 Rope climbs

Odd: Suicide sprint

*Sub 10-20 jumping pull-ups for 1-2 rope climbs. Goal is to finish in 30 seconds or less for each movement, so scale as needed.


8/30/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Reverse tire/sled pull (150′ x 3 (75′ down & back))

WOD

Runs/Renegade Rows/Box Jumps (Time)

AMRAP 18 minutes:

Run 400m

20 Renegade rows (alt arms each rep)

10 Box jumps

*Record time to complete and post weight used and box height in comments.


8/29/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Squat Clean Thruster (Practice 15 min)

WOD

Metcon (Time)

3 Rounds for time of:

10 UB Thrusters

Row 500m

*Rest 3 minutes between each round. Thrusters must be unbroken to count. Record time to finish and post weight used in notes.


8/28/17 CF

CrossFit Roselle – CrossFit

Warm-up

#3 CFR Warm-Up (No Measure)

Row 500m

Sampson stretch 30 seconds each side

AMRAP 5 Minutes:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

Roll out 5 minutes

Skill/Strength

Split Jerk (Practice 15 min)

WOD

Split Jerks/Deadlifts/Double Unders (Time)

5 Rounds for time of:

6 Split jerks (alt legs each rep)

12 Deadlifts

30 Double unders

*Use same bar for split jerks & deadlifts. Record time to complete and post weight used in notes.


8/26/17 M/B

CrossFit Roselle – Masters/Beginners

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 18 min:

10 squat cleans/med ball cleans

2 wall climbs/10 jump to supports

1 sled push

20 sledgehammer strikes

*choose weights and post to notes.


8/26/17 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 (No Measure)

In 16 min, AMRAP:

4 min squat cleans

4 wall climbs

4 min sled pushes

4 min sledgehammer strikes

*run 1 mile after last movement. Choose weight and post to notes. One person working at a time except for run.


8/25/17 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 (Weight)

EMOM 30 minutes:

Minute 1: 10 V-ups/Toes to Bar

Minute 2: 2 DB snatches, 1 each arm

Minute 3: 150′ sprint (75′ down, 75′ back)


8/24/17 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

Row 2 minutes

Couch stretch in remaining time

Skill/Strength

Tire Flips (5-5-5-5)

WOD

Metcon (Time)

2 Rounds for time of:

Run 800m

25 Pull-ups

200m Farmer’s carry

*Record time and weight carried (each arm). Rx+ sub 10-15 Muscle ups/rd (record how many completed)


8/23/17 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

Row 2 minutes

Couch stretch in remaining time

Skill/Strength

DB Thrusters (10-10-10-10-10)

WOD

Metcon (Time)

50 reps for time of:

DB burpee box step ups (DB in each hand)

*Burpee is to be completed with a perfect push-up. Box height is 20″ (scale up/down if needed for height – hip should be just below parallel when foot is on box). Post DB weight to notes. Wear a weighted vest if you have one.