CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Row 2 minutes

Couch stretch in remaining time

Skill/Strength

DB Thrusters (10-10-10-10-10)

WOD

Metcon (Time)

50 reps for time of:

DB burpee box step ups (DB in each hand)

*Burpee is to be completed with a perfect push-up. Box height is 20″ (scale up/down if needed for height – hip should be just below parallel when foot is on box). Post DB weight to notes. Wear a weighted vest if you have one.

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Row 2 minutes

Couch stretch in remaining time

Skill/Strength

DB Bench Press (10-10-10-10)

DB Pullover (10-10-10-10)

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″

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Back Squat (5-5-5-5)

WOD

20 Min Row (Distance)

20 Minute Row for total meters

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Row 2 minutes

Couch stretch in remaining time

Skill/Strength

Kettlebell Swing (10-10-10-10)

10 minutes to complete

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.

CrossFit Roselle – Masters/Beginners

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

40 Hang power cleans

40 Kipping knee raises

2 – 100m Sprints

40 Sledgehammer strikes

40 Air squats

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)

AMRAP 20 Min:

50 Shoulder to OH

60 Toes to bar

50 Tire jumps (jump in jump out = 1)

60 Sledgehammer strikes

*Record total reps completed and weight/tire used. Sub kipping knee raises or V-ups as needed.

CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

Push Press (3-3-3-3-3)

WOD

Rows/Push-Presses (Time)

3 Rounds for time of:

Row 500m

15 Push-presses

*Use weight you can do at least 10 unbroken reps. Record total time to complete and post weight used to notes.

CrossFit Roselle – CrossFit

Warm-up

#1 CFR Warm-up (No Measure)

Roll out 5 min

Row 5 min

Standard warm-up x 1

– 10 pull-ups

– 10 dips

– 10 sit-ups

– 10 supermans

– 10 OH squats

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Girls use 55#. No dropping with 10# plates on side.

CrossFit Roselle – CrossFit

Warm-up

#1 CFR Warm-up (No Measure)

Roll out 5 min

Row 5 min

Standard warm-up x 1

– 10 pull-ups

– 10 dips

– 10 sit-ups

– 10 supermans

– 10 OH squats

Skill/Strength

Back Squat (3-3-3-3-3)

WOD

Wall Balls/Pull-ups (Time)

For time:

35 Wall balls

30 Pull-ups

35 Wall balls

20 Pull-ups

35 Wall balls

10 Pull-ups

*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.

CrossFit Roselle – CrossFit

#1 CFR Warm-up (No Measure)

Roll out 5 min

Row 5 min

Standard warm-up x 1

– 10 pull-ups

– 10 dips

– 10 sit-ups

– 10 supermans

– 10 OH squats

Warm-up

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Power cleans/Burpees AMRAP 7 (AMRAP – Reps)

AMRAP 7 Minutes:

1 Power clean

3 Burpees

2 Power cleans

3 Burpees

3 Power cleans

3 Burpees

*Continue adding 1 PC each round until time expires. Use 50% of weight from today’s skill/strength. Score is total reps completed. Record weight used in notes.