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


1/2/19 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


12/28/18 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

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here


12/27/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes



Standard Warm-up x 2

-10 Pull-ups

-10 Dips

-10 Sit-ups

-10 Supermans

-10 OH squats

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.


12/27/18 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

Deadlift (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time of:

-10 Quick feet

-10 KB swings

-10 V-ups

*Rest 1 minute after each round.


12/26/18 CF

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#