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

WADE (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

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

Burpees/DB Snatches/DUs EMOM (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 6 Minutes:

– 5 Box jumps

– 5 Ring dips

– 6 Lunge jumps

– Handstand hold

Skill/Strength

Back Squat (5-5-5-5)

3 warm-ups sets, then start your sets of 5. Increase weight each set if possible.

Shoulder Press (3-3-3-3)

3 warm-up sets, then start your sets of 3. Increase weight each set if possible. No racks, alternate sets with squats.

WOD

Wall Balls/TTB (Time)

30-20-10 reps for time of:

-Wall balls, 20#/14#

-Toes to bar

*Scale weight as needed. Sub kipping knee raises/v-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 – Reps)

EMOM 20 Minutes:

– 2 Burpees

– 4 Box jumps

– 6 KB swings

*Take a min off here and there if needed, but try to stick to the reps.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

Burgener Warm-up

Then,

AMRAP 5 Min:

– 3 snatches (add weight each round)

– 4 burpee pull-ups

Skill/Strength

Snatch (1RM in 20 minutes)

WOD

Row/Snatches/Pull-ups (Time)

For time:

-Row 500m

-15 Squat snatches, 95#/65#

-35 pull-ups

*Rx+ 135#/95#, C2B pull-ups. Scaled 75#/55# and jumping pull-ups.

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:

-60 Cal row

-50 KB swings

-40 Squat jumps/pistols

-30 Ring/bar/bench dips

-2 Min plank hold (together)

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 (1 Rep EMOM 10 Minutes)

WOD

Thrusters/Bar Over Burpees (Time)

5 Rounds for time of:

– 6 Thrusters, 115#/75#

– 8 Bar over burpees

*Scale 85#/55# & regular burpees. Rx+ 155#/105# and bar facing buprees.

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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

3 Rounds for total reps:

– Row 1 min

– Box jumps 1 min

– TTB/Kipping knee raises 1 min

– Rest 1 min

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Roll Out 10 minutes

– Couch stretch

– OH band stretch

– Half pigeon stretch

– Reverse bridge stretch

– Lying chest twister stretch

Then,

3 Rounds of:

– 5 Pull-ups

– 5 Push-ups

– 10 Squats

– 20 Double unders

WOD

Rows/Sit-ups/Walking Lunges (Time)

For time (25min cap):

2000m Row

200 Abmat sit-ups

200 Walking lunges

*Any order, partition as needed.

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

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

– 10 plate ground to OH

– 12 OH walking lunges

– 30 Sec plank hold