CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Min Cage Run

– EMOM, stop and do:

–8 walking lunges (1st min)

–10 shoulder kips (2nd min)

–5 OH squats w/ PVC (3rd min)

Skill/Strength

Overhead Squat (Heavy single in 15 minutes)

WOD

Rows/Pull-ups (Time)

For Time (20 min cap):

750m Row

35 Pull-ups

500m Row

25 Pull-ups

250m Row

15 Pull-ups

*Scale reps as needed (banded/jumping pull-ups okay today – avoid ring rows) Rx+ Sub 15/12/9 MUs.

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

Push Press (Practice for WOD)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-5 Push-presses

-5 Pull-ups

-10 Sit-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up

KB tricep/rack stretch

Front rack stretch w/ barbell

Front squat stretch w/ barbell

Hang muscle cleans

–

AMRAP 5 minutes:

-3 Hang power cleans

-3 Burpees

-3 Strict toes to bar

-6 Lunge jumps

-10 Sec HS hold

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 Minutes)

WOD

Hang Power Cleans/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 HPC

1 Burpee

2 HPCs

2 Burpees

3 HPCs

3 Burpees

Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#

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

Handstand Push-ups (Practice 10 Minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-40 Wall balls, 20#/14#

-30 Pull-ups/C2B pull-ups

-20 DB shoulder presses/HSPUs

-10 Deadlifts

*Pick DL weight and post to notes.

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Back Squat (Heavy Double in 20 Minutes)

WOD

Rows/TTB/Burpees (Time)

7 Rounds for time of:

-10/8 Cal row

-8 Toes to bar

-6 Burpees

*Sub kipping knee raises as needed.

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

Power Clean (Practice for WOD)

WOD

Metcon (Time)

5 Rounds for time of:

-12 Wall balls

-8 Box jumps

-4 Power cleans

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/Stretch 10 Min

500m Row

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Annie-Grace (Time)

For time (15min cap):

50-40-30-20-10 reps of:

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson Stretch

Up/down dog

10 burpees

WOD

RJ (Time)

5 Rounds for time of:

800m Run

5 Rope Climbs, 15′

50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010
To learn more about RJ click here

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.
Complete in 5 minutes today.

WOD

Kids 12 Days of Christmas (Time)

12 Days of Christmas WOD

For time:

1 Burpee

2 Box jumps

3 Pull-ups

4 Air squats

5 KB swings

6 V-ups

7 Push-ups

8 Lunge jumps

9 Sit-ups

10 DB Push presses (5/arm)

11 Roll to stands

12 Cal row
30 min cap

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Quick stretch, then start setting up and doing a few reps of each movement. Workout starts 15 minutes into class. 45 minute cap for everyone!

WOD

12 Days of Christmas WOD (Barbell) (Time)

1 Wall climb/MU

2 Power snatches

3 Box jumps, 24″/20″; 30″/24″

4 Shoulder to OH

5 Burpees

6 Power cleans

7 Pull-ups/C2B Pull-ups

8 Front squats

9 Kipping knee raises/TTB

10 Deadlifts

11 MC Push-ups/HSPUs

12 Thrusters

*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and MUs/C2B/TTB/HSPUs