CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Warm-up

–

Hip Circle Band Warm-up

–

2 Rounds of:

-8 Ground to OH

-8 OH walking lunges

-8 Pull-ups

-25′ HS walk (sub 3 wall walks)

Skill/Strength

Overhead Squat (Heavy single in 20 minutes)

WOD

OH Squats/Ball Slams (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-7 OH squats, 95#/65#

-14 Ball slams, 30#/20#

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 – Rounds and Reps)

AMRAP 10 Minutes:

-8 Pull-ups

-8 Burpee box jumps

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

–

2 Rounds of:

– 5 Kipping knee raises

– 5 Pull-ups

– 5 Hang power cleans

– 5 Hang power snatches

– 5 Thrusters

– 5 Box jumps

*1st round empty bar. 2nd round light weight.

WOD

12 Days of Christmas WOD (Barbell) (Time)

1 Wall climb

2 Power snatches

3 Box jumps

4 Shoulder to OH

5 Burpees

6 Power cleans

7 Pull-ups/C2B Pull-ups

8 Front squats

9 Kipping knee raises/TTB

10 Deadlifts

11 MC Push-ups/HSPUs

12 Thrusters

*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and C2B/TTB/HSPUs

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 25 Min:

2000m row, then AMRAP remaining time:

-10 Deadlifts, heavy

-20 Ring rows

-20 Hand release push-ups

-30 V-ups

*Rx+ Sub 4 rope climbs for RRs, 30 ring dips for HRPUs, 30 GHD sit-ups

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 (Warm up & set up for WOD )

WOD

Allie’s B-Day WOD (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

25 Double unders

20 Air squats

15 Burpee box jumps, 24″/20″

10 Push-presses, 115#/75#

5 Power snatches, 115#/75#

*Scaled/Masters 50 singles, 10 Burpee box step-ups/round, and 75#/55#. Rx+ UB DUs, 20 pistols, 15 BBJ, 10 HSPUs, and 5 Power snatches 155#/105#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Warm-up

–

Hip Circle Band Warm-up

–

2 Rounds of:

-4 MC Hip stretches

-6 Toes to bar

-8 Thrusters

-Handstand walk 25′

Skill/Strength

Hang Squat Clean + Squat Clean + Jerk (Heavy Single in 20 minutes)

Perform all three movements without setting down bar

WOD

Hang Power Cleans/Toes to Bar (Time)

21-15-9 Reps for time of:

-Hang Power Cleans, 135#/95#

-Toes to bar

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 (Time)

5 Rounds of:

-10 Quick feet

-10 Push-ups

-10 KB swings

-10 Sit-ups

-10 Box jumps

*Rest approx 3 minutes. If enough people, one group goes while second group rests, then switch.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips

–

5 KB snatches/arm

5 KB windmills/arm

5 KB OH squats/arm

5 KB OH walking lunges/arm

Skill/Strength

Turkish Get Up (Heavy Double in 15 Minutes)

One rep each arm without resting between reps.

WOD

Runs/DUs/Sit-ups (Time)

2 Rounds for time of:

-Run 1 mile

-100 Double unders

-75 Sit-ups

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Pull-ups

20 Air squats

30 Double/single unders

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Warm-up

–

Hip Circle Band Warm-up

–

2 Rounds of:

-8 Ground to OH w/ plate

-8 OH walking lunges

-8 OH squats w/ plate

Skill/Strength

Paused Front Squat (Heavy set of 2 in 25 minutes)

Floor Press (Heavy set of 2 in 25 minutes)

WOD

Quick Feet/KB Swings (AMRAP – Reps)

EMOM 10 Minutes:

-10 Quick feet

-10 KB swings, 75#/55#
Score is total KB swings completed. 100 means you completed 10 reps/rd for 10 full rds.