10/22/18 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 (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Pull-ups

7 Push-ups

9 Sit-ups


10/20/18 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)

AMRAP 20 Minutes:

– 50 Abmat sit-ups

– 30 OH squats, 95#/65#

– 30 Hand release push-ups

– 30 Pull-ups

– 2 Shuttle sprints


10/18/18

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

– Roll out

– 50 DUs

– 10 pull-ups

– 10 push-ups

– 10 sit-ups

– 10 supermans

– 10 OH squats

WOD

Rowing (2 Rounds for time)

2 Rounds, each for time of:

– Row 1000m, rest 2 minutes

– Row 800m, rest 90 seconds

– Row 600m, rest 60 seconds

– Row 400m, rest 30 seconds

– Row 200m

*Rest 5 minutes between rounds.


10/18/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

3 Stations, 2 minutes each:

– Row

– 5 Pull-ups, 5 Air squats AMRAP

– 5 KB deadlifts, 5 Push-ups AMRAP

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time of:

10 Quick feet

10 Kipping knee raises

1 Minute double KB hold (at sides, like suitcases)

*Rest 1 minute after each round.


10/17/18 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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Push-ups

10 Box jumps

200m Run


10/17/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

– Row 300m

– 1 set HSPUs (use box if needed)

– Row 300m

– 1 Set Handsand walks (use box if needed)

– Row 300m

– 1 Set Handstand hold (use wall if needed)

Skill/Strength

Shoulder Presses/Push Presses/Push Jerks (3 Rounds for weight)

Shoulder press 1-1-1-1-1 reps

Push press 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.
Record heaviest weight of each movement for total score.

WOD

EMOM Quick Feet/V-ups (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.


10/16/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 6 Minutes:

– 4 Burpee pull-ups

– 4 MC Hip stretches

– 4 Med ball clean into wall balls

– 4 Strict toes to bar (toes through rings if needed)

Skill/Strength

Back Squat (15 Minutes to work up to heaviest set of 5)

WOD

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

AMRAP 18 minutes:

Run 400m

20 Renegade rows (alt arms each rep)

10 Box jumps

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


10/15/18 CF

CrossFit Roselle – CrossFit

Warm-up

WU1 (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

3 Rounds, 30 seconds each:

– Double unders

– Box jumps

– Push-ups

– Pull-ups (use bands if needed

– OH squats (barbell or PVC if needed)

Skill/Strength

Kettlebell Swing (10 Minute Practice)

WOD

Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Scaling:

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here


10/15/18 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

Kettlebell Swing (Practice 10 Minutes)

WOD

Metcon (Time)

4 Rounds for time of:

60 Single unders (30 DUs)

20 KB swings

10 Burpees


10/13/18 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 (Time)

60-50-40-30-20 Reps for time of (25 min cap):

– Toes to bar

– Squat jumps, 95#/65#

– Double unders

– Reverse lunge steps, 95#/65#

*One person working at a time. Use barbell in back rack position for squat jumps and reverse lunge steps. Scale weight/use KBs as needed. Sub Kipping knee raises/V-ups and single unders (2x) as needed. If both partners proficient at DUs, double them up.