4/16/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch 30 sec/side

20 Walking lunge steps

10 Mountain climber hip stretches

10 Med ball cleans w/ bounce at bottom

20 Shoulder kips

10 Strict toes to bar/toes through rings

10 Push-ups

Skill/Strength

Back Squat (2RM)

WOD

Pull-ups/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Pull-up

1 Burpee

2 Pull-ups

2 Burpees

*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.


4/14/18 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

Front squats/Reverse Lunges/Floor Wipers/Row (AMRAP – Rounds and Reps)

AMRAP 20 Min:

10 Burpees

10 Front squats

10 Reverse lunge steps

10 Floor wipers

*Partner A will work for 2.5 minutes while partner B rests. Partner B will then work for 2.5 minutes while partner A rests. Each partner will go 4 times. Pick up where your partner left off. Rx 95#/65#, Rx+ 155#/105#, Masters Rx 75#/55#.


4/13/18 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

DB Snatch (Work up to heavy single in 15 minutes.)

Use same weight for both arms.

WOD

Row/DB Snatches/Dips/Burpees/MUs (Time)

For time:

500m Row

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

30 Dips

20 Burpees

10 Muscle ups

*Sub HR push-ups for dips and jumping C2B pull-ups for MUs.


4/12/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Tire Flips (Practice 12 minutes)

WOD

Metcon (Time)

5 Rounds for time of:

10 Quick feet

100m sprint

10 KB swings

*Rest 30 seconds between rounds.


4/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m



EMOM 6 Minutes:

– 3 Hang squat clean thrusters w/ barbell (bounce at bottom)

– 4 Mountain climber hip stretches

– 5 Shoulder kips

Skill/Strength

Squat Clean Thruster (15 minutes to build to heavy single)

WOD

Tribute to Jeff (Time)

Tribute to Jeff

4 Rounds for time of:

12 Squat clean thrusters, 150#/100#

73 Double unders


4/11/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

Bear crawl around cage

Backwards crab walk around cage

10 Frog Hops

Run 200m

Skill/Strength

Box Jumps (10 minute practice – max height)

WOD

Metcon (Time)

4 Rounds for time:

12 Thrusters

74 Jump ropes

*Pick weight you can do first round unbroken.


4/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000m



EMOM 6 Minutes:

– 5 KB swings

– 5 KB goblet squats w/ bounce at bottom

– handstand hold in remaining time
,

Skill/Strength

Sleds/Yokes (3 x Down & Back)

Sled push or Yoke carry

WOD

Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

Run 400m

20 Renegade rows (alt arms each rep)

10 Box jumps

*Record rounds completed and post weight used and box height in comments.


4/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row



Burgener Warm-up



EMOM 6 Minutes:

20 Double unders

4 squat snatches

*light weight w/ speed.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/OH Squats/Burpees (Time)

21-15-9 Reps for time of:

Toes to bar

OH Squats, 95#/65#

Burpees

*Sub V-ups, scale weight, scale reps as needed.


4/9/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Reverse lunge steps (10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 10 V-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

1 Pull-up

1 Push-up

2 Pull-ups

2 Push-ups

3 Pull-ups

3 Push-ups…

*Continue adding 1 rep each round until time expires.


4/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row



EMOM 6 Minutes:

10 Quick feet

5 Med ball cleans w/ bounce at bottom

5 Ring rows

Skill/Strength

WOD

DB Clean & Jerk – Single Arm (Work up to heavy single in 15 minutes)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
Same weight must be completed with both arms.

Rows/DB C&J/Pull-ups (Time)

3 Rounds for time of:

500m Row

20 DB clean & jerks, alt arms each rep, 45#/30#

15 Pull-ups

*Rx+ 65# & C2B pull-ups