1/10/18 CFKids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

3 Rounds:

30 seconds run in place

30 seconds burpees

30 seconds run in place

30 seconds sit-ups

WOD

Metcon (No Measure)

5-7 Rounds of:

10 Sumo deadlift high pulls w/ KB

10 Box jumps

10 Push-ups

*One group goes while other rests, then switch. Go as hard as possible and earn your rest.


1/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 6 (No Measure)

In 10 minutes:

100 Double unders

30 Sec Sampson Stretch each side

30 Sec Hollow Rocks

30 Sec Superman Holds

30 Sec Reverse Bridge Stretch

10 Wall Squats

10 Thrusters

10 Sumo Deadlift High Pulls

10 Pull-ups

Handstand Push-ups in remaining time.

Skill/Strength

Sumo Deadlift High Pull (Practice 10 minutes)

WOD

SDHPs/Box Jumps/Push-Ups (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 Sumo deadlift high pulls, 75#/55#

15 Box jumps, 24″/20″

15 Push-ups

*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.


1/9/18 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

Front Squat (3×3)

Go 5-10# heavier than last week if possible.

WOD

Rows/KB Swings/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

15 Cal Row

15 KB Swings, 55#/35#

45 DUs

*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.


1/8/18 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

Push Press (5-5-5-5)

Perform 10 V-ups after each set.

WOD

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

Burpee pull-ups


1/8/18 CF

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Couch stretch in remaining time

Skill/Strength

Push Press (3-3-3-3-3)

WOD

G.I. Jane (Time)

100 Burpee pull-ups for time.


1/6/18 CF Partner

CrossFit Roselle – CrossFit

Warm-up

dod: 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 (Time)

For time (25min cap):

– 200 Abmat sit-ups

– 150 Wall balls, 20#/14#

– Deadlift total of 11,250#/7,750#

– 200 Burpees

*One partner working at a time. Go in any order, partition as needed. Rx+ for 150 GHD sit-ups, 200 Wall balls, 13,750#/9,250#, BOB


1/5/18 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.

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar


1/4/18 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

Deadlift (5-5-5-5)

Do 10 V-ups after each set.

Metcon (AMRAP – Rounds and Reps)

12 Minute Partner Ladder:

1 Burpee box jump

2 Burpee box jumps

3 Burpee box jumps

*Partner A does 1 burpee box jump, then partner B does 1. Partner A now does 2 burpee box jumps, then partner B does 2. Continue adding 1 burpee box jump each round until time expires.


1/4/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

Front Squat (3×3)

add 5-10# to last week if possible

Bench Press (5-5-5-5)


1/3/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Run10/3BurpeesEMOM (No Measure)

Run 10 Minutes. EMOM do 3 Burpees.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 Thrusters

12 Pull-ups/Ring rows