CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU

–

Clean grip:

-Dip shrugs

-Dip shrug high elbows

-Hang muscle cleans

-Front squats

–

Snatch grip:

-Dip shrugs

-Dip shrug high elbows

-Hang muscle snatches

-OH squats

Skill/Strength

A: Squat Snatch (1 Rep EMOM 10 minutes)

A or B, not both.

B: Squat Clean (1 Rep EMOM 10 minutes)

A or B, not both.

WOD

Squat Cleans/Box Jumps/OH Squats (Time)

21-15-9 Reps of:

-Squat cleans

-Box jumps, 24″/20″

-OH squats

*Rx 95#/65#, Rx+ 115#/75#

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry
Minimum of 3 trips total (newer members no more than 2 sled pushes)

WOD

Runs/Pull-ups (AMRAP – Rounds and Reps)

15 Minute ladder:

Run 100m

2 Pull-ups

Run 100m

4 Pull-ups

Run 100m

6 Pull-ups, etc.

*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.

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

WOD

Metcon (Time)

5 Rounds of:

3 tire flips

6 tire jumps (jump in & out = 1 rep)

Sprint down field

1 Wall climb

Sprint back

*Rest as needed between rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes:

Calf stretch

MC hip stretch

KB goblet squat stretch

PCV pass throughs

Shoulder kips

Wall angels

–

EMOM 6 Minutes:

4 Lunge jumps

3 Pull-ups

2 Burpees

10 sec HS hold

Skill/Strength

Bench Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds)

EMOM 20 Min:

3 Burpees

5 Ball slams, 30#/20#

20 Double unders

*Rx+ 5 burpees, 8 ball slams per round
Score is number of rounds completed Rx or Rx+. If you scale, enter scaled scheme in notes and score the same.

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 (Time)

For Time, 25 Min Cap:

-200m Farmer’s carry, single arm

-50 Wall balls, 20/14

-60 Slam ball side throws, 30/20

-200m Farmer’s carry, single arm

-800m Run w/ med ball & slam ball

-200m Farmer’s carry, single arm

-60 Slam ball side throws

-50 Wall balls

-200m Farmer’s carry, single arm
Both partners do the FCs and 800m run together.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Calf stretch

MC Hip stretches

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

–

Go through each movement in WOD and do a few reps, working up to WOD weight.

WOD

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

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

Squat Clean Thruster (Set up for WOD)

WOD

Kalsu – Scaled (Time)

For time:

100 Thrusters, 95#/65#

*Perform 5 burpees EMOTM.

**Rx+ 135#/95#

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Muscle-ups (Practice 10 minutes)

WOD

Muscle Up Biathlon (Time)

For time (25min cap):

400m Run

13 Muscle ups

400m Run

10 Muscle ups

400m Run

7 Muscle ups

*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle ups.

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 25 Minutes:

-200m Run

-7 Pull-ups

-7 Push-ups

-7 Box jumps

-7 KB goblet squats

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Get to the gym 10 min early and complete:

-Row 500m

-Calf stretch

-KB goblet squat stretch

-PVC passthroughs

-Standard WU x –

-10 pull-ups

-10 push-ups/dips

-10 sit-ups

-10 supermans

-10 OH squats

WOD

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)