12 Days of Christmas WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Ski 5 minutes

Grab a barbell and start setting up/warming up for WOD

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


12/23/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 minutes)

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.


12/22/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 minutes:

Row/Bike/Ski 15/11 cal

6 MC hip stretches

OH band stretch 20 sec/arm

10 ATYs light weight

Barbell front rack stretch

5 Front squats w/ bounce

5 Shoulder presses

Skill/Strength

Clean and Jerk (1 Rep EMOM 12 minutes)

WOD

Wall Balls/Rope Climbs 2 (AMRAP – Rounds and Reps)

AMRAP 10:

15 wall balls (20/14 lb) (10/9 ft)

1 rope climb (18/15 ft)


12/21/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 minutes:

Row/Bike/Ski 15/11 cal

Laying twister stretch 20 sec/side

5 Candlesticks

10 Kipping knee raises/TTB

5 Box jumps

2 Wall walks w/ 10 sec hold at top

Skill/Strength

Bench Press (10-8-5-3-3-3-3)

WOD

GHD sit-ups/Box Jumps/Ring Dips (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

-25 GHD sit-ups

-20 Box jumps, 24/20″

-15 Ring dips


12/20/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 15 minutes:

Row/Bike/Ski 15/11 Cal

Sampson stretch 20 sec/side

10 Quick feet

5 Plate hamstring-squat stretches

5 Plate ground to OH

10 Shoulder kips

5 Burpee pull-ups

WOD

Pyramid Double Helen (Time)

For time:

1,200-m run

63 KB swings (55/35#)

36 pull-ups

800-m run

42 KB swings

24 pull-ups

400-m run

21 KB swings

12 pull-ups


12/18/21 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/stretch

Active WU

Dodgeball

WOD

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here


12/17/21

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Laying twister stretch

Half pigeon

MC hip stretch

5 Wall walks

Skill/Strength

Turkish Get Up (Heavy single each arm in 15 minutes)

WOD

Metcon (Time)

5 Rounds For Time With a Partner:

50 Double Unders (each)

50-ft. Single-Arm Overhead Walking Lunge (50/35#)
Partner A does 50 DUs, then partner B. The OH walking lunges are synchronized.


12/16/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Hip circle band WU

3 Rounds:

-10 Lunge jumps

-8 Wall balls

-6 Push-ups

-4 Pull-ups

Skill/Strength

1: Back Squat (Heavy set of 3 in 25 minutes)

2a: Weighted Pull-ups (Heavy single in 15 minutes)

2b: Weighted Dips (Heavy single in 15 minutes)


12/15/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

OH band stretch

Rotator cuff WU

AMRAP 8 minutes:

-2 Wall walks, hold 10 sec at top

-5 Box jumps

-5 Toes to bar

-5 Front squats w/ barbell

Skill/Strength

Push Press (Heavy 5 rep in 15 minutes)

No failures today.

WOD

HSPUs/GHD Sit-ups (Time)

5 Rounds For Time:

10 Handstand Push-ups

20 GHD Sit-ups

*Rx+ for strict HSPUs


12/14/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

-15 Wall balls

-10 Burpees

-15 KB swings

-10 Dips

3 Rounds, increase weight each round:

-5 Squat cleans

-5 Bench presses

WOD

Light Linda (Time)

For Time (30 min cap):

24-21-18-15-12-9-6-3

Deadlift (body weight)

Bench Press (3/4 body weight)

Squat Clean (1/2 body weight)
Strict time cap today. Share bars as needed.