CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

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

Hang Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Hip Ext/TTB/BJ/HPS/MU (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

-50 Hip extensions

-40 Toes to bar

-30 Box jumps, 30″/24”

-20 Hang power snatches, 95#/65#

-10 Muscle ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 min (whole body)

500m Row

Up/down dog

Childs pose

Half pigeon

Laying twister

Reverse bridge

WOD

QF/Reverse Lunge Steps/BOB/STOH (Time)

5 Rounds for time of:

-12 Quick Feet

-10 Reverse lunge steps, 115#/75#

-8 Bar over burpees

-6 Shoulder to OH

-4 Bar over burpees

*Rest 3 minutes between each round. Rx+ 155#/105#. Scale reps as needed.

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 (5 Rounds for reps)

5 Rounds of the following:

3 minute AMRAP:

– 1 Wall climb

– 4 Laps around cage

– 8 Wall balls

– 12 Kipping knee raises

*Rest 3 minutes after each rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU

Front rack stretch

–

AMRAP 5 minutes:

8 Walking lunges

6 MC hip stretches

4 Front squats

HS Hold

Skill/Strength

Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat cleans. Scale weight and sub bar/bench dips as needed.

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.

Skill/Strength

Push Jerk (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time of:

40 Jump rope (20 DUs)

10 Box jumps

5 Mountain climber push-ups

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

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

WOD

Runs/Pull-ups 2 (Time)

3 Rounds for time:

-800m Run

-30 Pull-ups

*Rx+ C2B pull-ups. Scale reps as needed.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Yoke Carry (4 x 50′)

WOD

DUs/Sit-ups/Handstand Walks (Time)

For time:

150 Double unders

150 Abmat sit-ups

150′ Handstand walk

*Sub 15 wall walks for 150′ HS walk. Scaled/Masters sub 300 singles, 100 abmat sit-ups, and 10 wall walks. Rx+ sub 200 DUs, 100 GHD sit-ups.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-10 Quick feet

-7 KB swings

-5 Pull-ups

*Rest 30 seconds after each round.

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 Minutes:

-40 Cal row

-60 Slam ball side throws, 30#/20#

-40 Wall balls, 20#/14#

-6 rope climbs

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

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here