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


12/26/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Warm-up



Hip Circle Band Warm-up



2 Rounds of:

-8 Ground to OH

-8 OH walking lunges

-8 Pull-ups

-25′ HS walk (sub 3 wall walks)

Skill/Strength

Overhead Squat (Heavy single in 20 minutes)

WOD

OH Squats/Ball Slams (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-7 OH squats, 95#/65#

-14 Ball slams, 30#/20#


12 Days of Christmas WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m



2 Rounds of:

– 5 Kipping knee raises

– 5 Pull-ups

– 5 Hang power cleans

– 5 Hang power snatches

– 5 Thrusters

– 5 Box jumps

*1st round empty bar. 2nd round light weight.

WOD

12 Days of Christmas WOD (Barbell) (Time)

1 Wall climb

2 Power snatches

3 Box jumps

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 C2B/TTB/HSPUs


12/22/18 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 25 Min:

2000m row, then AMRAP remaining time:

-10 Deadlifts, heavy

-20 Ring rows

-20 Hand release push-ups

-30 V-ups

*Rx+ Sub 4 rope climbs for RRs, 30 ring dips for HRPUs, 30 GHD sit-ups


12/21/18 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

Power Snatch (Warm up & set up for WOD )

WOD

Allie’s B-Day WOD (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

25 Double unders

20 Air squats

15 Burpee box jumps, 24″/20″

10 Push-presses, 115#/75#

5 Power snatches, 115#/75#

*Scaled/Masters 50 singles, 10 Burpee box step-ups/round, and 75#/55#. Rx+ UB DUs, 20 pistols, 15 BBJ, 10 HSPUs, and 5 Power snatches 155#/105#


12/20/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

WOD

Metcon (Time)

5 Rounds of:

-10 Quick feet

-10 Push-ups

-10 KB swings

-10 Sit-ups

-10 Box jumps

*Rest approx 3 minutes. If enough people, one group goes while second group rests, then switch.


12/20/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Warm-up



Hip Circle Band Warm-up



2 Rounds of:

-4 MC Hip stretches

-6 Toes to bar

-8 Thrusters

-Handstand walk 25′

Skill/Strength

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

Perform all three movements without setting down bar

WOD

Hang Power Cleans/Toes to Bar (Time)

21-15-9 Reps for time of:

-Hang Power Cleans, 135#/95#

-Toes to bar