8/1/18 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

Push Jerk (5-5-5-5)

sub push presses as needed.

WOD

Metcon (Time)

3 Rounds for time of:

Farmers carry twice around cage, heavy-ish

7 Burpees

200m Run


8/1/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

10 Med ball cleans w/ bounce at bottom

20 Shoulder kips

10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)

Handstand walk in remaining time

Skill/Strength

Back Squat (4-4-4-4-4)

WOD

Wall Balls/Pull-ups/Burpees (Time)

3 Rounds for time of:

15 Wall balls, 20#/14#

12 Pull-ups

9 Burpees

*Rx+ for 12’/10′ targets, C2B, and 6″ target burpees.


7/30/18 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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Lunge jumps

10 Sit-ups

10 Pull-ups


Weekly Bonuses

CrossFit Roselle – Open Gym

Yoke Carry (3 trips down & back)

HSPU/Pistols (Time)

30-20-10 reps for time of:

Hanstand push-ups

Pistols (alternating legs each rep)

Chest to bar Pull-ups EMOM (7 Rounds for reps)

Complete 5+ C2B pull-ups EMOM for 7 minutes. If you start with 7 reps, attempt to hit 7 reps each minute. If you are able to successfully hit the same number of reps each minute, be sure to increase reps next time this WOD comes around.

GHD Sit-ups (Time)

75 GHD sit-ups for time.


7/28/18 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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

– 2 sled pushes

– 4 Wall climbs

– 8 Tire flips

– 16 Reverse med ball throws

– 32 Sledgehammer strikes

– Partner carry around building


7/27/18 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

Hang Power Snatch (15 Min to work up to heavy single)

WOD

Runs/Hang Power Snatches/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run

5 Hang power snatches, 115#/75#

2 Rope climbs, 18’/15′

*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.


7/26/18 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

Weighted Step Ups (5-5-5-5)

Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps of:

– KB swings

– Burpees


7/25/18 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

Deadlift (5-5-5-5)

WOD

Metcon (Time)

5 Rounds of:

– 10 Quick feet

– 10 Kipping knee raises

– 10 Push-ups

– 10 Quick feet

*One group goes while 2nd group rests, then switch. Go as fast as possible and earn your rest.


7/25/18 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

Hang Power clean x 2 + Jerk (15 Min to work up to heavy single)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here


7/24/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

DUs/V-ups/Ring Push-ups/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 15 MInutes:

30 Double unders

20 V-ups

10 Ring push-ups

5 Box jumps, 30″/24″

*Rx+ UB DUs, TTB, HSPUs, 36″/28″