1/7/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

Burpee pull-ups


1/5/19 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 20 Min:

-40 Cal row

-40 Push presses, 135#/95#

-800m Run

-80 V-ups

*Scale weight as needed, sub GHD sit-ups or TTB if preferred.


1/4/19 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

Power Snatch (1 Rep EMOM 10 Min)

WOD

Snatches/Bar Muscle Ups (Time)

12-9-6 Reps for time of:

Snatches, 135#/85#

Bar muscle ups

*Any style snatch, must touch ground before each rep. Sub 2 pull-ups + 2 Dips for each MU.


1/3/19 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

Weighted Step-ups (10-10-10-10)

5 reps/leg.

WOD

Metcon (AMRAP – Reps)

2 Rounds for total reps:

-2 min row (cal)

-2 min burpees

-2 min pull-ups

-2 min sit-ups


1/3/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder kips



Row 500m

10 Burpees

10 KB Swings

10 Box Jumps

10 Pull-ups

Handstand walk/hold

Skill/Strength

Bench Press (10-8-6-5-5-5)

WOD

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

AMRAP 12 minutes:

40 Double unders

12 Renegade rows (alt arms each rep)

6 Box jumps

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


1/2/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Warm-up

Hip Circle Band Warm-up



30 Walking lunges

20 Wall balls

10 Pull-ups

Skill/Strength

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

Shoulder Press (10-7-5-3-3-3)

WOD

Wall Balls/SDHPs (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

12 Wall balls, 20#/14#

8 Sumo deadlift high pulls, 95#/65#


1/2/19 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

DB Thrusters (Practice 8 Minutes)

Sumo Deadlift High Pull (Practice 8 Minutes)

Using KBs

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 DB Thruster

1 SDHP

2 DB Thrusters

2 SDHPs

3 Thrusters

3 SDHPs, etc.

*Keep adding one rep to each movement until time expires.


New Year’s Day Partner WOD

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

Run/DUs/TTB/Burpees Over Partner (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

-1000m Run (together)

-100 Double unders

-100 Toes to Bar

-100 Burpees Over Partner (holding a plank)

*Scale movements/reps as needed.


12/31/18 CF

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

Cindy/DT Mash-Up (Time)

5 Rounds for time of (20 min cap):

2 Rounds Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

*Rx 115#/75#, Rx+ 155#/105#


12/29/18 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)

In 20 Min:

200 abmat sit-ups (sub 130 TTB), then AMRAP remaining time:

-30 Cal row

-30 Ring push-ups

-40 Weighted lunge jumps, 30#/20#

-40 Slam ball throws between partners, 30#/20