4/11/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-Row 250m

-15 Push-ups

-8 Wall balls


4/11/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf stretch

KB Goblet squat stretch

Rotator cuff warm-up

Hip circle band warm-up



AMRAP 6 Min:

-20 DUs

-5 Pull-ups

-7 Push-ups

-9 OH squats w/ PVC

Skill/Strength

Bench Press (5-5-5-5-5)

WOD

5k Row (Time)

Max Effort 5k Row


4/10/19 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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Kipping knee raise

1 Box jump

2 Kipping knee raises

2 Box jumps

3 Kipping knee raises

3 Box jumps

*Continue adding 1 rep/round until time expires. Do TTB if you can


4/10/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch 30 sec/side

Calf stretch

KB Goblet squat stretch

PVC pass throughs



EMOM 6 Minutes:

6 Walking lunge steps

4 DB snatches

2 Box jumps

Handstand hold remaining time

Skill/Strength

DB Snatch (Heavy single each arm in 15 minutes)

WOD

Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)

3 Rounds of the following:

AMRAP 5 Min:

– 10 Quick feet

– 9 Roll to stands

– 8 Burpees

*Rest 3 minutes between rounds. Keep track of reps completed during each round.


4/9/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Sampson stretch 30 sec/side



EMOM 6 Minutes:

-2 Pull-ups

-4 Push-ups/Dips

-6 Squats/Pistols

-Handstand hold remaining time

WOD

Regional WOD 12.4 (Time)

For time:

50 Back squats (135 / 95 lbs)

40 Pull-ups

30 Shoulder-to-overhead (135 / 95 lbs)

50 Front squats (85 / 65 lbs)

40 Pull-ups

30 Shoulder-to-overhead (85 / 65 lbs)

50 Overhead squats (65 / 45 lbs)

40 Pull-ups

30 Shoulder-to-overhead (65 / 45 lbs)

*We’re going partner style – grab a partner and complete WOD as written. Scale weight/reps as needed. Rx+ for completing individual.


4/8/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

15 Minutes:

-Row 3 Minutes

-Double unders 2 Minutes

-Burpees 1 minute



Standard WU x 2

-10 pull-ups

-10 push-ups

-10 hollow rocks

-10 supermans

-10 OH squats

WOD

Sled pushes/Tire flips/Runs (AMRAP – Rounds and Reps)

AMRAP 35 Minutes:

-Sled push, 150′

-5 Tire flips

-800m run

*Any order. Post weights and tire(s) used to comments.


4/8/19 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

Farmer’s Carry (3x )

Down & back outside if nice, around cage if needed. Hold 2 DBs or 2 KBs, heavy.

WOD

Metcon (Time)

3 Rounds for time:

-10 Pull-ups

-10 Burpees

-200m Run


4/6/19 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:

-8 Rope climbs (sub 60 ring rows)

-200m Farmer’s carry (together – single arm, each partner)

-16 Muscle ups (sub 40 dips)

-400m Run (together)

*Each partner chooses weight for DB or KB and post to comments).


4/5/19 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

Squat Snatch (Practice 15 Minutes)

WOD

DU/KBS/WB/TTB/OHS (Time)

WOD: 2 Rounds for time of (16min cap):

50 Double unders

40 KB swings, 55#/35#

30 Wall balls, 20#/14#

20 Toes to bar

10 OH squats, 115#/75#


4/4/19

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

WOD

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP 25 minutes:

-Row 500m

-40 Walking lunges

10 Wall walks (sub 5 push-ups/wall walk)