12/13/17 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

Front Squat (5-5-5-5)

Perform 10 push-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Hanging knee raises

10 OH walking lunges

20 Mountain climbers (no push-up)


12/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFWU (No Measure)

Row 500m

50 Double unders

Standard CF Warm-up x 2

– 10 Pull-ups

– 10 Dips

– 10 Hollow rocks

– 10 Supermans

– 10 OH Squats

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Metcon (Weight)

EMOM 30 Minutes:

Min 1 – 10 Pull-ups

Min 2 – 3 Power snatches

Min 3 – 7 Burpees

*Rx+ C2B pull-ups, tng reps at +135#/95#, and 10 BOBs.


12/11/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000m

15 Burpees

50 Double unders

WOD

The CrossFit Total (Total Weight)


12/11/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Around cage:

2 Rounds of:

Jog 30 seconds

Bear crawl 30 sec

Backwards crab walk 30 sec

Lunge steps 30 sec

Frog hops 30 sec

WOD

Metcon (3 Rounds for reps)

3 Rounds for total reps of:

Box jumps 1 min

Pull-ups/Ring rows 1 min

KB deadlifts 1 min

Burpees 1 min

*1 minute rest after each round.


12/9/17 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 (AMRAP – Rounds and Reps)

In 20 Min:

200 Abmat sit-ups

150 Medball twists

100 Supermans

Then AMRAP in remaining time:

– 10 Quick feet

– 10 Box jumps

*1 partner completes a round while other partner holds a side plank.


12/8/17 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

DB Snatches/Pistols/TTB/Ring dips/Burpees (Time)

2 Rounds for time (20min cap):

20 DB Snatches, alt arms each rep, 65#/45#

20 Pistols, alt legs each rep

20 Toes to bar

20 Ring dips

20 Burpees


12/7/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 V-ups

– 5 Supermans

– 5 OH squats

WOD

Row/Burpees/Double Unders (Time)

For time:

2000m Row

100 Burpees

200 Double unders


12/7/17 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

Back Squat (5-5-5-5)

Do 10 push-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Quick feet

10 KB swings

*Partner A goes while B rests, then switch. Keep moving through as many times in 10 minutes.


12/6/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 V-ups

– 5 Supermans

– 5 OH squats

Skill/Strength

Muscle-ups (Practice)

WOD

30 Muscle-Ups (Time)

30 muscle-ups for time


12/5/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 V-ups

– 5 Supermans

– 5 OH squats

Skill/Strength

Deadlift (3-3-3-3-3)

Touch and go if possible. Drop when necessary. Go heavy, but maintain great form throughout.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#