1/10/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

5 Burpees

10 Push-ups

10 Ring rows

10 V-ups

10 Supermans

10 Squats

*Complete as a group. Run 2 laps around cage before each movement.

Skill/Strength

Sumo Deadlift High Pull (Practice)

WOD

Metcon (No Measure)

Metcon (No Measure)

5-7 Rounds of:

10 Sumo deadlift high pulls w/ KB

10 Box jumps

10 Push-ups

*One group goes while other rests, then switch. Go as hard as possible and earn your rest.


1/10/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 20 minutes:

Row 250m

10 Shoulder kips

10 MC Hip stretches

5 Burpees

10 Toes through rings

10 Thrusters

Slow and steady

WOD

Metcon (AMRAP – Reps)

EMOM 20 Minutes:

Even: 10 Quick feet

Odd: 5-10 Thrusters, 95#/65#

*Pick a number of reps you think you can maintain each round and stick with it. It should be unbroken if at all possible.


1/9/19 KF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

3 Rounds:

60 seconds row

30 seconds jump rope

30 seconds sit-ups

Skill/Strength

Thruster (Practice )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

10 Quick feet

5 Thrusters

5 Burpees

*Rest 1 minute after each round. Go as fast as possible.


1/9/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

50 DUs

20 Roll to stands

30 DUs

10 Roll to stands

10 DUs



AMRAP remaining time:

10 Pull-ups

10 Dips

10 OH squats

Skill/Strength

Sumo Deadlift High Pull (Practice 10 Minutes)

WOD

SDHPs/Box Jumps/Push-Ups (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 Sumo deadlift high pulls, 75#/55#

15 Box jumps, 24″/20″

15 Push-ups

*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.


1/8/19 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

WOD

Rows/KB Swings/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

15 Cal Row

15 KB Swings, 55#/35#

45 DUs

*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.


1/7/19 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 (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

Burpee pull-ups


1/7/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 500m

Rotator cuff warm-up

Hip circle band warm-up

20 walking lunges

10 KB goblet squats

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

WOD

G.I. Jane (Time)

100 Burpee pull-ups for time.


1/5/19 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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-40 Cal row

-40 Push presses, 135#/95#

-800m Run

-80 V-ups

*Scale weight as needed, sub GHD sit-ups or TTB if preferred.


1/4/19 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

Power Snatch (1 Rep EMOM 10 Min)

WOD

Snatches/Bar Muscle Ups (Time)

12-9-6 Reps for time of:

Snatches, 135#/85#

Bar muscle ups

*Any style snatch, must touch ground before each rep. Sub 2 pull-ups + 2 Dips for each MU.


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