12/14/18 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.

Skill/Strength

Muscle-ups (Practice 10 minutes)

WOD

Wall Balls/Pull-ups/Ring Dips (Time)

For time:

50 Wall Balls, 20#/14#

15 Pull-ups

15 Ring dips

35 Wall balls

10 Pull-ups

10 Ring dips

20 Wall balls

5 Pull-ups

5 Ring dips

*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.


12/13/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 3 min



AMRAP 3 min:

– 5 Ring rows

– 5 Push-ups

– 5 Squats

Skill/Strength

Shoulder Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

– 10 Deadlifts

– 15 Mountain climber push-ups (3 steps + 1 push-up = 1)

– 20 Box jumps


12/13/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips



Hip Circle Band WU



2 Rounds of:

-Plate G2OH x 10 reps

-OH Walking lunge x 12 reps

-Burpee pull-ups x 5 reps

-Handstand hold x 20 sec

Skill/Strength

Squat Clean (Heavy double in 15 Minutes)

Push Jerk (Heavy double in 15 minutes)

WOD

Row/KB Swings (Time)

For time:

– 50/40 Cal Row

– 50 KB swings, 55#/35#

*Rx+ 75#/55#


12/12/18 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 (3-3-3-3-3)

WOD

Metcon (Time)

For time:

40-30-20-10 reps of:

– Sit-ups

– Jump ropes

*Do 8 Burpees after each round.


12/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

WOD

SDHPs/Ring Rows/Push Presses (Time)

5 Rounds for time of:

– 15 Sumo deadlift high pulls, 75#/55#

– 20 Ring rows

– 15 Push presses, 75#/55#

– Rest 3 minutes

*Rx+ 115#/75# SDHPs, 3 Rope climbs/rd, and 15 HSPUs/rd. Mix and match as desired. Scale weight/reps as needed.


12/10/18 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.).

WOD

Metcon (Time)

5 Rounds for time of:

-12 Sumo deadlift high pulls w/ KB

-12 Pull-ups/ring rows

-12 Reverse lunge steps w/ KB

– Rest 2-3 minutes between rounds, depending on time.


12/10/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips



Hip circle band WU



3 Rounds of:

-Single arm KB shoulder press x 5 reps (each arm)

-Med ball clean x/ bounce at bottom x 5 reps

-Pull-ups x 5 reps

-Handstand hold x 20 sec

Skill/Strength

Front Squat (Heavy set of 2 in 15 Minutes)

WOD

Close Grip Bench Press (Heavy set of 2 in 15 Minutes)

Hands inside shoulder width

TTB/Box Jumps (Time)

3 Rounds for time of:

20 Toes to bar

15 Box jumps, 24″/20″

*Scaled/Masters sub V-ups for TTB and step-ups allowed. Rx+ 30″/24″.


12/8/18 CFR Holiday 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

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Grab a partner or go at it solo.


12/7/18 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.

Skill/Strength

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

Perform all three movements without setting down bar

WOD

Clean & Jerks/Pull-ups (AMRAP – Reps)

7 Minute Ladder:

1 Clean & jerk, 95#/65#

2 Pull-ups

2 Clean & jerks

4 Pull-ups

3 Clean & jerks

6 Pull-ups

*Continue adding 1 C&J and 2 PUs per round until time expires. Rx+ 135#/95# & C2B pull-ups


12/6/18 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

Box Jumps (For max height)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-10 Push-ups

-10 Hanging knee raises/TTB

-10 Air squats

-50 Jump ropes