12/21/19 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.

Skill/Strength

Ring Dips (Practice kipping 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-8 Rope climbs

-30 Ring dips/30 HR push-ups

-30 Sumo deadlift high pulls, 95#/65#

-60 Lunge jumps


12/20/19 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.

Skill/Strength

Snatch (1 Rep EMOM 15 Minutes)

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.


12/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Back Squat (Heaviest set of 3 in 25 minutes)

WOD

Metcon (Time)

5 Rounds for time of:

-10 Floor presses

-10 Hang power cleans

*Rx 115#75#. Scale up/down as needed.


12/19/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 500m

20 Walking lunges

15 Shoulder kips

10 Med ball cleans

Skill/Strength

Power Clean (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-10 Push-ups

-5 Power cleans

-10 Box jumps


12/18/19 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

Back Squat (Heavy set of 3 in 15 minutes)

WOD

Metcon (10 Rounds for reps)

EMOM 10 Minutes:

-10 Quick feet

-10 Sit-ups/kipping knee raises


12/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Up/Down dog

Child’s pose

Half pigeon

OH band stretch

Couch stretch



AMRAP 5 Minutes:

-5 Wall balls

-2 Turkish get-ups

-5 Toes through rings

-15 Sec HS hold

WOD

Metcon (Weight)

AMRAP 30 Minutes:

-4 Turkish get-ups, alt arms each rep

-8 Box jumps

*Start off at 35#/20# and 24″/20″. Increase weight and height each round if possible. Once you get to a height/weight that feels close to the max for the day, stick with it the remaining rounds. Goal is heavier and higher, not the most rounds. Score by weight, but add height in comments.


12/17/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Walking lunges

15 Shoulder kips

10 PVC pass throughs

5 Med ball cleans



AMRAP 5 Minutes:

-3 Strict toes to bar

-4 KB swings

-5 Box jumps

-15 Sec HS hold

Skill/Strength

Push Press (Heavy set of 3 in 15 minutes)

WOD

Deadlifts/Burpee Pull-ups (Time)

For time:

1-2-3-4-5-6-7-8-9-10 Reps of:

-Deadlifts, 225#/155#

-Burpee pull-ups

*Rx+ 275#/185# & C2B burpee PUs.


12/16/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Deadlift (Warm-up to challenging weight for 10 reps)

WOD

Metcon (AMRAP – Rounds and Reps)

15 minute ladder:

-1 Deadlift

-1 Burpee pull-up

-2 Deadlifts

-2 Burpee pull-ups

*Keep adding one rep of each movement until time expires. Sub burpee jumping pull-ups as needed.


12/14/19 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.

Skill/Strength

Pull-ups (Kipping/Butterfly practice)

WOD

Regional WOD 12.4 (Time)

For time:

50 Back squats (135 / 95 lbs)

40 Pull-ups

30 Shoulder-to-overhead (135 / 95 lbs)

50 Front squats (85 / 65 lbs)

40 Pull-ups

30 Shoulder-to-overhead (85 / 65 lbs)

50 Overhead squats (65 / 45 lbs)

40 Pull-ups

30 Shoulder-to-overhead (65 / 45 lbs)

*We’re going partner style – grab a partner and complete WOD as written. Scale weight/reps as needed. Rx+ for completing individual.


12/13/19

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Sampson stretch

Half pigeon

Up/Down dog

Child’s pose

OH band stretch

Couch stretch

Double unders in remaining time

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

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.

WOD

DB Snatches/Double Unders (3 Rounds for reps)

AMRAP 4 Minutes:

12 DB snatches 35#/20#, alt arms each rep

20 Double unders

Rest 4 minutes

AMRAP 4 Minutes:

8 DB snatches 50#/35#, alt arms each rep

20 Double unders

Rest 4 Minutes

AMRAP 4 Minutes:

4 DB snatches 75#/50#, alt arms each rep

20 Double unders