6/8/18 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

Clean and Jerk (practice )

WOD

Fun WOD 2 (Time)

For time:

100 Abmat sit-ups

Rest 2 minutes

75 Cal Row

Rest 2 minutes

50 Burpees

Rest 2 minutes

25 Clean & jerks, 135#/95#

*Rx+ GHD sit-ups & 185#/125#


6/7/18 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

Kettlebell Swing (practice)

WOD

Metcon (Time)

5-7 Rounds:

10 Quick feet

3 Broad jumps

10 KB swings

3 Broad jumps

*One group goes while other rests, then switch.


6/6/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time of:

12 Kipping knee raises

7 Burpee box jumps


6/6/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PCV pass throughs

Shoulder kips



Burgener warm-up

Skill/Strength

Power Snatch + Hang Power Snatch (1-1-1-1-1-1-1)

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)


6/5/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips



AMRAP 5 Min:

6 Walking lunges

5 Med ball cleans

4 Toes to bar

HS Hold remaining time

Skill/Strength

Back Squat (5-5-5-5-5)

WOD

OH Walking Lunges/Box Jumps (Time)

3 Rounds for time:

20 OH walking lunge steps, 45#/35#

10 Box jumps, 24″/20″

*Rx+ 65#/45# & 30″/24″


6/4/18 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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

20 Ring rows/Pull-ups

20 Push-ups

20 Sit-ups

20 Air squats

*Run 200m after each movement and then rest 1 minute before starting next movement.


6/4/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC Pass throughs

Shoulder kips



EMOM 5 Min:

3 Burpees

4 Lunge jumps

5 KB swings

HS Hold remaining time

Skill/Strength

Close Grip Bench Press (5-5-5-5)

Hands inside shoulder width
Hands just outside chest width so bar can touch chest.

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run


6/2/18 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 – Reps)

In 20 Min:

2 Rounds of:

– 10 Wall walks

– 2 Shuttle sprints

– 2-200′ Farmer’s carry, single arm

– 6x Hurdle jumps

– 4 Wall climbs

AMRAP wall balls in remaining time.


6/1/18 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

Rope Climb (practice 15 minutes)

WOD

Runs/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

200m Run

1 Rope climb, 18’/15′


5/31/18 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

Thruster (Practice 10 minutes)

WOD

Kids “Fran” (Time)

21-15-9 Reps of:

Thrusters

Pull-ups/Jumping pull-ups

*Pick a weight you can do at least 10 reps unbroken.