1/3/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder kips



Row 500m

10 Burpees

10 KB Swings

10 Box Jumps

10 Pull-ups

Handstand walk/hold

Skill/Strength

Bench Press (10-8-6-5-5-5)

WOD

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

AMRAP 12 minutes:

40 Double unders

12 Renegade rows (alt arms each rep)

6 Box jumps

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


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.


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#


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 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.


12/27/18 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.


12/26/18 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 (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-8 Pull-ups

-8 Burpee box jumps