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

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CrossFit Roselle – CrossFit

Tabata Standard WU (No Measure)

Run in place 1 minute, then Tabata warm-up:

Double unders

Pull-ups

Dips

Hollow rocks

Supermans

OH squats

*3 sets of each movement.

Skill/Strength

Split Jerk (5×1)

Work up to heavy single with perfect form, then perform 5 total reps at same weight.

Rows/Push-Presses (Time)

3 Rounds for time of:

Row 500m

15 Push-presses

*Use weight you can do at least 10 unbroken reps. Record total time to complete and post weight used to notes.

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

WOD

Metcon (5 Rounds for time)

5 Rounds of:

10 Quick feet

10 KB swings

10 Push presses

10 Burpees

*One group goes while the other rests, then switch. Rest just enough so you can give max effort each round.

CrossFit Roselle – CrossFit

Warm-up

Row 500m – Warm Up (No Measure)

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

Front Squat (3×3)

Work up to 85% of 1RM and perform 3 sets of 3 at same weight. 15 min cap.

WOD

V-ups/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 V-up

1 Burpee

2 V-ups

2 Burpees

*Continue adding 1 V-up and 1 burpee each round until time expires. Rx+ for toes to bar.

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.).

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

50 Jump ropes

25 Box jumps

25 Push-ups

25 Ring rows

25 Sit-ups

25 Supermans

25 Squats

CrossFit Roselle – CrossFit

Warm-up

Run10/3BurpeesEMOM (No Measure)

Run 10 Minutes. EMOM do 3 Burpees.

WOD

Day After Christmas WOD (AMRAP – Rounds and Reps)

AMRAP 26 Minutes:

26 Cal row

26 KB swings, 55#/35#

26 Double unders

26 Pull-ups

26 Box jumps, 24″/20″

26 Push-ups

*Rx+ Assault Bike, 75#/55#, UB DUs, C2B, 30″/24″, & Dips.

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

12 Days of Christmas WOD (Time)

12 Days of Christmas WOD

For time:

1 Wall climb

2 Box jumps

3 DB swings

4 DB clean & jerks (2 each arm)

5 Pull-ups

6 DB snatches (3 each arm)

7 DB front squats

8 OH DB lunges (1 arm, 4 reps each arm)

9 Burpees

10 Toes to bar

11 Roll to stands

12 Mountain climber push-ups

*Perform just like the song. Only 1 DB per person. Post box jump height and DB weight to notes.

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

Snatch (1 Rep EMOM 10 Minutes)

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)

1 Min Run in place

1 Min Double unders

1 Min Arm circles

1 Min Left leg swings

1 Min Right leg swings

1 Min OH Barbell hold

1 Min Wall squats

1 Min Hollow rocks

1 Min Supermans

1 Min Wall walks

Skill/Strength

Turkish Get Up (15 Minutes to work up to heavy single)

*Both arms

WOD

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Run for 6 minutes.

Every minute stop and do 4 burpees.

WOD

Metcon (No Measure)

Every Two Minutes for 10 Rounds:

10 Quick feet

5 Burpees

10 KB swings

*At the start of the 2 minutes, get through the work as fast as possible and rest the remaining time until the next round begins.